The Dietary Guide for the Elderly in China formulated by the Nutrition Society of China aims at helping the elderly to better adapt to the changes of physical functions, strive to achieve a balanced diet and reasonable nutrition, reduce and delay the occurrence and development of nutrition-related diseases, prolong the healthy life time, and promote the early realization of healthy aging in China.
Core recommendation of dietary guidelines for the elderly in China
A small number of meals are soft; Prevention of malnutrition
The diet of the elderly needs to be relatively accurate and not arbitrary. The number of meals can be binary or ternary; The energy provided by each meal accounts for 20% ~ 25% of the total energy of the whole day, and the energy provided by each meal accounts for 5% ~ 10%, so it is appropriate to eat regularly and quantitatively.
Food should be cut into small pieces, or cooking time should be extended. Use more cooking methods such as stewing, boiling, steaming, stewing, stewing and burning, and use less frying and smoking. For the elderly and those with severely decreased chewing ability, meals should be cooked soft and burnt rotten, such as soft rice, thick porridge and soft pasta. For the elderly with chewing and swallowing disorders, you can choose soft food, semi-liquid food or paste food, and liquid food should be properly thickened.
Old people often lack some minerals and vitamins due to the decline of physiological function and insufficient food intake, which leads to nutritional deficiencies such as calcium, vitamin D, vitamin A and vitamin C, anemia and low weight. On the one hand, it can be corrected by balanced diet and reasonable nutrition; On the other hand, under the guidance of nutritionists and doctors, choose nutritious fortified foods or nutritional supplements that suit you.
Take the initiative to drink enough water; Active outdoor activities
Take the initiative to drink water every day and form the habit of taking the initiative to drink water regularly. The drinking water for the elderly should be no less than 1200ml, and 1500ml~ 1700ml is appropriate. Warm boiled water is the first choice for drinking water. According to personal circumstances, you can also choose to drink mineral water or light tea.
Appropriate outdoor activities can make the elderly better exposed to ultraviolet rays, which is beneficial to the synthesis of vitamin D in the body and delays the development of osteoporosis and muscle attenuation. The amount of exercise of the elderly should be adjusted at any time according to their own health and physique, step by step. Can be divided into multiple exercises, each time not less than 10 minutes. Activity intensity is suitable for slight sweating.
Delaying muscle attenuation; Maintain a proper weight
Muscle is an important part of the body, and delaying muscle decline is extremely important to maintain the self-care ability, activity ability and health status of the elderly. The effective way to delay muscle decay is to combine diet with exercise, that is, on the one hand, we should eat enough animal food and bean products rich in high-quality protein, on the other hand, we should do aerobic exercise and appropriate resistance exercise. Animal foods such as fish, shrimp, poultry, pork, beef and mutton all contain high-quality protein and various micronutrients with high digestibility. Drink milk every day and eat soybeans and their bean products every day.
Maintaining a proper weight can be measured according to your body mass index. Body mass index = weight (kg)/height (m) squared. From the point of view of reducing the risk of malnutrition and death, the body mass index of the elderly should be not less than 20.0kg/m2 and not more than 26.9kg/m2, and guidance and improvement should be encouraged through individualized evaluation by nutritionists.
Eat enough food; Encourage accompanying meals.
Old people should eat at least 12 kinds of food every day. Use various methods to increase appetite and appetite, and eat three meals. Breakfast should have more than 1 ~ 2 staple foods, 1 eggs, 1 cup of milk, vegetables or fruits. Chinese food and dinner should have two or more staple foods, including 1 ~ 2 meat dishes, 1 ~ 2 vegetables and 1 bean products. Meals should be less salt, less oil, less sugar and less spicy. They should be seasoned with the natural taste of food, with beautiful color, fragrance and appropriate temperature. Encouraging dining company and good communication is the best way to promote the mental health, appetite and nutritional status of the elderly.
Recommended daily intake for the elderly over 65 years old.
Text/Nutrition Section