Jiyi popularizes science, cares about dietary nutrition for the elderly and creates the first age-friendly hospital

As age increases, the organ functions of the elderly gradually decline, such as tooth loss, reduced secretion of digestive juices, reduced digestion and absorption capacity, slow taste and other sensory responses, muscle atrophy, etc. These changes will all lead to It significantly affects the elderly's ability to ingest, digest and absorb food, increasing the risk of nutritional deficiencies and chronic non-communicable diseases in the elderly. Therefore, if the elderly want to achieve healthy aging, they need correct nutritional guidance.

The "Dietary Guidelines for the Elderly in China" formulated by the Chinese Nutrition Society aims to help the elderly better adapt to changes in body functions, strive to achieve a balanced diet and reasonable nutrition, and reduce and delay the occurrence of nutrition-related diseases. and development, extend healthy life span, and promote the early realization of healthy aging in our country.

Core recommendations of the Dietary Guidelines for the Elderly in China

Eat small, frequent, soft meals; prevent nutritional deficiencies

The diet of the elderly needs to be relatively precise and should not be arbitrary. The number of meals can be three meals at two o'clock or three meals at three o'clock. The energy provided by each main meal accounts for 20 to 25 of the total energy for the whole day, and the energy provided by each snack accounts for 5 to 10. It is advisable to eat regularly and quantitatively.

It is advisable to cut the food into small pieces or extend the cooking time. Use more cooking methods such as stewing, boiling, steaming, braising, braising, and roasting, and less frying, smoking, and baking. For the elderly and those with severely reduced chewing ability, their meals should be boiled until soft, such as soft rice, thick porridge, soft pasta, etc.; for the elderly with chewing and swallowing disorders, they can choose soft food, semi-liquid or paste food, liquid Food should be properly thickened.

The elderly often suffer from a lack of certain minerals and vitamins due to reduced physiological functions and insufficient food intake, leading to nutritional deficiencies such as calcium, vitamin D, vitamin A, and vitamin C, as well as anemia and weight loss. Problems such as too low can be corrected through a balanced diet and reasonable nutrition; on the other hand, under the guidance of a nutritionist and doctor, you can choose nutritionally fortified foods or nutrient supplements that suit you.

Take the initiative to drink enough water; be active in outdoor activities

Take the initiative to drink water every day and develop the habit of taking the initiative to drink water regularly. The daily amount of water consumed by the elderly should be no less than 1200ml, preferably 1500ml~1700ml. Warm boiled water is the first choice for drinking water. Depending on personal circumstances, you can also choose to drink mineral water or light tea.

Moderate outdoor activities can allow the elderly to better receive ultraviolet light exposure, 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 for the elderly should be adjusted at any time according to their health status and physical fitness, and should be done step by step according to their ability. It can be divided into multiple exercises, each time not less than 10 minutes. The activity intensity should be light sweating.

Delay muscle attenuation; maintain appropriate weight

Muscle is an important part of the body, and delaying muscle attenuation is important for maintaining the self-care ability, mobility and health of the elderly. Condition is extremely important. An effective way to delay muscle attenuation is to combine eating and exercise, that is, on the one hand, you must consume enough animal foods and soy products rich in high-quality protein, and on the other hand, you must perform aerobic exercise and appropriate resistance exercise. Animal foods such as fish, shrimp, poultry, pork, beef, and mutton contain high-quality protein and a variety of micronutrients with high digestibility and absorption rates. Drink milk every day and eat soybeans and their soy products every day.

Maintaining an appropriate weight can be measured according to your own BMI. BMI = weight (kg) ÷ height (meters) squared. From the perspective of reducing the risk of malnutrition and death, it is best for the elderly to have a BMI of no less than 20.0kg/m2 and no more than 26.9kg/m2. We encourage guidance and improvement through personalized evaluation by a nutritionist.

Eat enough food; encourage company to eat with you

The elderly should eat at least 12 types of food every day. Use a variety of methods to increase appetite and food intake, and eat three meals.

Breakfast should include 1 to 2 or more staple foods, 1 egg, 1 cup of milk, and vegetables or fruits. Lunch and dinner should have more than two kinds of staple food, 1 to 2 meat dishes, 1 to 2 kinds of vegetables, and 1 soy product. Meals should be less salty, less oily, less sugary, less spicy, seasoned with natural food flavors, delicious in color, flavor and temperature. Encouraging companionship during meals, and good communication and interaction are good ways to promote the mental health of the elderly, increase their appetite, and improve their nutritional status.

Recommended daily food intake for people over 65 years old

Text/Nutrition Section