Based on their specific nutritional needs, experts design a scientific and reasonable diet structure for the old people. This diet structure not only will not cause malnutrition, but also will not lead to excessive nutrients. Its purpose is to ensure the health of the elderly people, delay aging and prevent the diseases. The content of this diet structure includes the following five aspects.
First, grains as the staple food
This kind of food includes rice, flour, cereal, potatoes, sweet potatoes and so on. The primary function is to provide energy, B vitamins, niacin, cellulose and inorganic salts, which are mostly contained in the embryo and the skin of the grains. The intake of this kind of foods can be based on their own needs, with the range from 200 to 400 grams every day.
Second, animal foods and soybean foods
Foods such as lean meat (including fish, meat, poultry, liver, kidney, blood, etc.), eggs, milk, soybeans and their products, can provide a variety of nutrients like high-quality protein, fat-soluble vitamins and riboflavin (vitamin B2), cyanocobalamin (vitamin B12), iron, calcium and so on. It is recommended the old people should eat one egg, 75 grams to 150 grams of meat, 50 grams to 75 grams of soybean products, and drink 250 ml to 500 ml of milk every day.
It is better to take green leafy vegetables and yellow and or red vegetables as the main part. They can provide carotene, riboflavin , ascorbic acid, iron and calcium. What's more, because these foods belong to the alkaline food, so they can adjust the acid-base balance of the diet. The elderly people should eat at least 400 grams to 500 grams of vegetables per day. People who suffer from diabetes, obesity, constipation, and other specific diseases can increase the amount according to their own needs.
Fourth, fresh fruits
Fruits such as apple, pear, peach, apricot, banana, watermelon, tomatoes, etc., can provide ascorbic acid, carotene, potassium, magnesium, calcium, iron and so on. These are all alkaline foods. It is recommended to eat more than 100 grams of these foods every day.
Fifth, cooking oil
Experts suggest it is best to use soybean oil, sesame oil, or peanut oil in the diet for the elderly people. In addition to the supply of heat, they can also provide essential fatty acids and tocopherol (vitamin E) to the body. What's more, they can also increase the flavor of the food. According to the different calorie need of each person, the range is from 12 grams to 25 grams every day.