For the elderly, health protection is very important. A reasonable diet will help them improve their resistance, prevent many diseases. On the contrary, the lack of nutrients or excess of nutrients can cause serious diseases. Older people are often at risk of malnutrition. Poor nutrition is often caused by anorexia, overeating or a poor diet. In fact, it can also be caused by many other physical, psychological and social causes. Poor nutrition in the elderly can lead to serious health problems such as: A weak immune system increases the risk of infection and susceptibility to diseases; The wound heals for a long time; Malnutrition also causes loss of muscle layer, osteoporosis can lead to falls and fractures
Eat a balanced and complete diet
Elderly people are less active than when they were younger. The organ functions decline, the energy demand also decreases. Elderly meals should be balanced with carbs, protein, fat, vitamins and minerals; drink enough water; do not eat salty, limit re-processed food; keep away from harmful substances …
– Protein: Older people are more likely to be deficient in protein due to poor digestion, absorption of protein, leading to weakness, poor memory, weakened immune system, etc. , sesame, bean products.
– Starch and fat: For starch, should eat in moderation. Each meal should only eat 1-2 back bowl of rice, eat plenty of green vegetables, tubers to provide fiber to prevent constipation. In addition, you should eat boiled, steamed dishes, limit fried, fried, fat from animal fats. Fats use unsaturated fats like vegetable oils, limit the intake of animal fat, and add omaga – 3 good for the cardiovascular system.
– Vitamins and minerals: Should supplement vitamins B, C, D … and important minerals such as iron, calcium, zinc … to enhance resistance.
Rations and frequency of meals
The secretion of gastric juice in the body of the elderly often decreases, so the absorption of substances such as calcium and iron also becomes less and the process of digesting food is longer. The diet should include 4 food groups: protein, sugar, fat, vitamins and minerals.
Breaking down the meals during the day helps to reduce the pressure on the stomach and makes it easier for the digestive system to function. Therefore, the elderly should divide 3 main meals alternating 2-3 meals, and the interval between meals should be even and punctual. This is even more meaningful for the elderly with diabetes.
Daily menu suggestions for the elderly
Older people should consume fewer calories because the body’s metabolic rate is already slow. Compared to young children, the tools usually reduce muscle mass (about 200 g each year) because of less activity than before. Reducing 200-400 calories / day will respond to the phenomenon of slow metabolism because of less manual activity. An “older” serving is usually only 1,600 calories a day.
Elderly people should eat into many small meals alternating meals, about three meals and alternating 2 snacks and get enough nutrition as follows:
– Carbohydrate: Elderly people should use less rice and eat more potatoes to increase fiber, fight constipation, eliminate excess cholesterol, and limit the risk of hyperglycemia and colon cancer.
– Fat: Elderly people should minimize intake of lard, skin, brain and viscera into the body. Eat only 2-3 eggs a week and use vegetable oils such as soybean oil and sesame oil to prevent obesity and blood pressure. Fat less than 600 grams.
– Protein: Elderly people still need to provide enough protein such as fish, tofu, beans and soy milk. However, it is necessary to limit fat pork, and alternating meals of meat and fish during the week an average of 1kg of meat, 2kg of fish and 3kg of tofu a month is reasonable.
– Should use milk: Not only young children need additional nutrition every day but the elderly also need this source of food to replenish nutrients, every day, the elderly should drink at least 1 glass of milk Low fat, low sugar to ensure nutrition for the body.
– Drink plenty of water throughout the day, make sure the amount of water your body needs.
– Avoid overeating and long fasting, and reduce the amount of sugar and salt in the daily diet of salt below 300g / month, sugar less than 500g / month.
– Elderly people should increase the consumption of green vegetables, and the less sweet ripe fruits are good for health, this food source helps the elderly to supplement more vitamins and minerals, and helps prevent constipation, limit sugar rise. blood, weight control and effective anti-aging.
Diet of each person also varies depending on physiological status, nutritional response level. When you need specific advice on proper nutrition, the elderly can go to the Clinic, nutrition advice under the Department of Nutrition – Diet – Department of Phu Tho Province General Hospital will have a doctor to advise, provide provide specific information on nutrition issues related to their pathology as well as provide a free sample menu on home practice.
Besides the diet, the doctor also gives advice to the elderly doctors to always keep the spirit of optimism and love of life. The nervous system works well, the body will adjust to adapt to the changes of old age. Always keep a peaceful mind and don’t think much; Maintain a sensible diet combined with a healthy lifestyle; Exercise regularly every day in the morning and evening; In the evening, do not sleep later than 22h but you should not go to bed early to ensure to maintain a deep sleep from 11pm to 3am, this is the time for the organs to rest. Can read waste, cell regeneration will help the elderly maintain stable health, increase longevity.