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July 25 to July 31 is the National Health Promotion Week for the Elderly. This year’s theme is “Improving Nutrition for the Elderly and Promoting Health for the Elderly”. For the elderly, balanced nutrition and scientific diet can help maintain a healthy state, delay aging, and reduce geriatric syndrome.
The latest “Dietary Guidelines for Chinese Residents (2022)” released by the Chinese Nutrition Society is based on the eight dietary guidelines, specially formulated for the elderly, the elderly, etc. Supplementary notes for 9 special populations. To that end, we’ve put together a few key tips for senior nutrition in conjunction with the new dietary guidelines.
No.1 p>
The general elderly
The general elderly refers to the elderly over 65 years old and under 79 years old. Please pay attention to the following points in nutrition and diet point.
01 Rich variety of food, reasonable matching
The daily diet of the elderly should be more varied, and should eat more than 12 kinds of food every day Food, should eat more than 25 kinds of food per week. In addition to rice, noodles, steamed bread, etc., the staple food can increase the coarse grains such as millet, buckwheat, and corn, and appropriately increase the intake of potato foods, such as potatoes and sweet potatoes. At the same time, increase the daily intake of whole grains and mixed beans to 50-150 grams per day. Be sure to include vegetables in every meal. Because different varieties of vegetables contain different nutrients, the elderly should try to eat different vegetables as much as possible, and pay special attention to choosing dark leafy vegetables. Daily intake of 200-350 grams of fruit, Fresh seasonal fruits are preferred, and varieties should be changed frequently.
02 Adequate intake of animal foods and soybeans
Animal foods include livestock and poultry meat, eggs, aquatic products, Milk and some animal offal. Animal-based foods make up for the lack of sufficient protein and fat in plant-based foods, and the high-quality protein content is sufficient, and the absorption and utilization of micronutrients are high, which can effectively reduce the occurrence of anemia and muscle loss. Daily intake of 120 to 150 grams of animal food, often choose different animal food. For the elderly, more fish intake can reduce the risk of Alzheimer’s disease and cognitive impairment. When choosing fish meat, you can eat more fish belly (fish maw). This part of the meat is soft and easy to digest and absorb, and the content of EPA and DHA is high, which is conducive to the regulation of blood lipids. Animal food should pay attention to the amount of consumption, and it can be eaten with vegetables. Regular consumption of soybean foods, such as tofu, dried tofu, bean skin, etc., has a delicate taste and is rich in high-quality protein. A daily intake of different soy products equivalent to 15 grams of soy is recommended.
03 Eat together, exercise reasonably, maintain a good appetite p>
The so-called shared meal is “to have someone to accompany you to eat”. The people who accompany you to eat can be family and friends, make and share food together, and maintain a positive and optimistic mood. Studies have concluded that shared meals may reduce the risk of weight loss in older adults. Weight loss often means a decrease in body fat and muscle mass. The muscle mass and muscle strength of the elderly decline to a certain extent, which is medically called sarcopenia syndrome. Sarcopenia syndrome can lead to a decrease in the ability of daily activities and an increased risk of falls in the elderly, and is closely related to the mortality of the elderly. Older people of all ages should be active every day, and go outdoors more often when the weather is fine, but do what you can, and don’t overdo it. Reasonable exercise combined with meals together can help the elderly maintain good health. Elderly people are advised to monitor their weight regularly and seek medical attention if involuntary weight loss occurs.
04 Less salt and less oil, sugar control and alcohol restriction
Current studies have found that excessive salt intake increases the risk of hypertension and stroke. The elderly often suffer from a variety of chronic diseases. The intake of salt and fat should be limited. The daily intake of salt should not exceed 5 grams, and the cooking oil should be 25 to 30 grams. Quantitative salt spoons and oil pots can be used when preparing food. In addition, be alert to the intake of “invisible salt”, such as soy sauce, bean paste, fermented bean curd and pickles. These foods are high in salt, and the elderly should choose carefully. Older people should try to drink as little or no alcohol as possible. Alcohol in any form is not good for human health. At the same time, to control the intake of added sugar, it is recommended to choose less or no sugar-containing processed foods, such as sweet drinks, biscuits, pastries, etc.
05 Regular monitoring, stay away from malnutrition
Diet is the main way for the body to obtain nutrients. On the basis of ensuring a balanced diet, it is recommended that the elderly regularly Monitor your nutritional status. Malnutrition is a syndrome involving multiple systems of the body, mainly manifested as weight loss, weakened muscle strength, and reduced mobility. The elderly are at high risk of malnutrition, especially those with chronic diseases. Malnutrition can reduce the quality of life of the elderly and increase the rate of disability. Nutrition assessment is a comprehensive examination and evaluation performed by professionals, including collection of current and past medical history, anthropometric measurements, clinical physical examination, laboratory tests, and evaluation of special scales. Once nutritional risks and nutritional deficiencies are found, the dietary structure should be adjusted in time, and nutritional supplements should be used under the advice of professionals if necessary.
No.2
Senior Seniors
For Seniors, i.e. age greater than or equal to The diet of 80-year-olds has the following two key tips.
01 High-quality, soft and diverse food
Ensuring balanced nutritional intake
The digestive capacity of the gastrointestinal tract is weakened in the elderly and is often accompanied by a reduction in food intake. How to ensure the balance of energy and nutrition on the premise of reducing the burden on the stomach and intestines? The new dietary guidelines recommend choosing high-quality, soft and varied foods. Encourage the elderly to eat with family and friends, participate in food preparation appropriately, and integrate into family activities. Eat three meals a day, 1 cup of milk, 1 egg, and 1-2 kinds of staple food for breakfast; 1-2 kinds of staple food, 1-2 meat dishes, 1-2 kinds of vegetables, and 1 kind of soy product for lunch and dinner. Vegetables and meats should be changed frequently. For the elderly who do not have enough regular meals or are full early, three meals for two o’clock or three meals for three o’clock can be implemented. Appropriate extra meals can help supplement nutrition. You can choose healthy foods such as dairy products, fruits, and nuts. Due to the decline of chewing and swallowing functions, the elderly can choose more cooking methods such as steaming, boiling, and stewing. The food is boiled until soft and smashed, and the ingredients are cut into small pieces, and the cooking time is slightly longer.
02 Stay active, supplement nutrition
Promote physical and mental health
Seniors should also stick to daily activities. Bedridden elderly people can perform low-load and low-intensity resistance exercises, such as using elastic balls, elastic bands, etc. Studies have confirmed that resistance exercise can not only improve the physical function and muscle strength of elderly patients, but also effectively improve lung function. It is recommended that ambulatory elderly people sit less and move more. According to their own physical conditions, balance, aerobic and resistance exercise can be combined to delay or reduce muscle atrophy. Brain activity is equally important. The elderly can perform educational activities such as reading and playing chess to delay cognitive decline. Elderly people should monitor their nutritional status. If there is nutritional risk or malnutrition, formula foods for special medical purposes should be appropriately supplemented under the guidance of professionals to achieve the purpose of improving nutrition.
(Source: Healthy China)