During the “epidemic” period, please check this dietary guide for the elderly

The immune function of the elderly is weakened, and the risk of various diseases increases. Good nutrition is an essential material basis to ensure the functioning of the body’s immune function, and is particularly important for enhancing resistance and preventing viral infections.

How should the elderly arrange meals to meet nutritional needs during special periods?

Diversification of food is the foundation

According to the conditions of the community, the elderly should pay attention to a comprehensive and balanced diet, and keep food as much as possible There are various types, so that the meat and vegetables are matched, the thickness is matched, and the food should be soft and easy to chew and digest.

The daily diet should include cereals, fruits and vegetables, meat, milk or soybean nuts and other foods. When the gastrointestinal tract allows, the intake of whole grains, potatoes and other foods should be appropriately increased. Rich dietary fiber can promote intestinal peristalsis and maintain the balance of intestinal flora.

It is recommended to consume more than 250 grams of cereals and potatoes per day, including at least 50 grams of whole grains and mixed beans, and 50-100 grams of potatoes.

Eat small and frequent meals to promote absorption

The elderly have relatively fragile stomachs, and it often takes longer to process food. Reduce the burden on the stomach and at the same time ensure a comprehensive nutritional intake.

It is recommended that the elderly have 2-3 snacks on the basis of three meals.

You can choose milk, yogurt, peanuts, walnuts, eggs, bread, fruits, etc.

High-quality protein helps immunity

Protein is the main bearer of life activities. The relationship between immunity and protein, especially high-quality protein most closely related.

Elderly people with degenerated body functions and weakened immune function are at high risk of the epidemic, especially those with weight loss, anemia or muscle loss. Therefore, increasing the intake of high-quality protein can improve the immune function of the elderly to reduce susceptibility.

It is recommended that the elderly have 1 egg, 2 cups of milk (300-400 ml), 50 grams of soy products, 150-200 grams of fish and shrimp meat, and less fatty, smoked and cured meats per day. product.

Don’t forget vegetables and fruits for gut care

Vegetables and fruits are rich in micronutrients, including vitamins, minerals, dietary fiber, and Contains various plant compounds, which can effectively enhance immune response, exert antioxidant effect, maintain normal function of human intestinal tract, maintain intestinal flora balance, and promote human health.

It is recommended to consume more than 300 grams of vegetables per day, and dark vegetables should account for 1/2. You can choose vegetables such as spinach, rape, radish, tomato, pepper, and eggplant.

Eat at least one fist-sized fruit every day, which can be eaten in 2 times. During the epidemic period, you can choose durable fruits such as apples, pears, dates, citrus, and cantaloupe. Diabetics prefer those with a low glycemic index. fruit.

Insufficient nutritional supplements

Due to decreased physiological function, insufficient dietary intake, insufficient sunlight exposure, lack of exercise, etc. The reason is that the elderly are more prone to micronutrient deficiencies, such as calcium, zinc, iron, vitamin D, and vitamin A deficiencies.

For these elderly people, it is recommended to supplement their dietary intake with nutritionally fortified foods, such as nutritionally fortified flour, mineral-fortified milk powder, and vitamin-fortified cereals.

For the elderly with malnutrition or nutritional risk, under the guidance of clinical dietitians or doctors, enteral nutrition preparations with complete nutritional formulas or formula foods for special medical purposes can be used to provide at least 400 energy per day. Kcal, while providing high-quality protein and other immune-boosting nutrients.

Drink enough water to maintain circulation

Steaming, boiling and stewing are often used for cooking. Eat less, do not eat smoked, pickled, fried foods. Less salt and oil control, no more than 30 grams of cooking oil and no more than 5 grams of salt per person per day.

The body’s tolerance to water shortage decreases in the elderly. It is necessary to drink a small amount of water several times, and develop the habit of drinking water regularly, 50-100 ml each time, and ensure that the water intake is not less than 1200 ml per day. It is best to reach 1500-1700 ml.

The first choice is warm boiled water, or light tea. However, strong tea, coffee, etc. will interfere with the absorption of iron in food. It is not recommended for the elderly to drink too much, especially the elderly with anemia. Alcohol consumption is not recommended.

Good habits promote health

Exercise is the best way to promote nutrient absorption and energy conversion.

During the epidemic, choose reasonable exercise methods, such as Taijiquan, radio gymnastics and other sports, to promote blood circulation, through exercise, to obtain a healthy living state and improve resistance.

At the same time, ensure adequate sleep every day. The elderly should try to ensure more than 6 hours of sleep, and keep warm. Maintain a healthy mental state and listen to more soothing music to reduce the psychological damage caused by the epidemic.

All in all, during the epidemic of new coronary pneumonia, nutrition and health guidance for key groups such as the elderly should be strengthened to reduce the impact of long-term home life during the epidemic on their physical and mental health and the possible subsequent obesity, chronic diseases, etc. Adverse health consequences.

For the elderly with chronic non-communicable diseases such as diabetes, coronary heart disease, chronic kidney disease, etc., scientific and reasonable individualized nutrition programs should be formulated in light of the disease background to effectively maintain their health.

*Wenhui’s exclusive manuscript, please indicate the source when reprinting.