For the elderly, breakfast is the best time to supplement nutrition with little effort. An American food and nutrition expert says, "It doesn't take much time to have a bowl of cereal." For the elderly, eating breakfast on time can prevent many chronic diseases, especially reducing the risk of diabetes. At the same time, breakfast can also provide nutrients to the elderly's brain, keeping it clear. Breakfast is important for the elderly. A nutritious breakfast includes four categories of food: grains, meats, legumes or dairy, and vegetables and fruits.
1. Grains
Generally, grains refer to a combination of rice, flour, cornmeal, sorghum, wheat, etc. The rich carbohydrates in these foods are the main source of calories in our diet. It is better to eat a variety of grains than a single one. For the elderly, suitable grain foods for breakfast mainly include steamed buns, stuffed buns, congee, bean congee, corn congee, nutritious oatmeal, eight-treasure congee, etc.
2. Meats
The "animal foods" we usually refer to mainly include meat, fish, poultry, and eggs. These foods provide the human body with animal protein and some important minerals and vitamins. There are also obvious differences among these meat foods. For the elderly, chicken, fish, shrimp, and other aquatic products are low in fat and can be eaten more. Pork, on the other hand, is high in fat, so it is best for the elderly to eat less. In addition, eggs are an important source of high-quality protein but contain more cholesterol, so they should be eaten in moderation for breakfast.
Foods suitable for the elderly's breakfast mainly include beef, fish, eggs, etc.
3. Legumes or Dairy
Legumes and their products, and dairy and its products, the former contains plant protein while the latter contains animal protein, and they can provide the human body with high-quality protein. The diet of our residents is generally lacking in calcium, and dairy products are the first choice for calcium supplementation. For the elderly who do not like dairy products, bean products can be used as a substitute, such as soy milk and tofu pudding, which also contain rich calcium.
Dairy and legume foods suitable for the elderly's breakfast mainly include: fresh milk, yogurt, goat's milk, tofu pudding, dried tofu, soy milk, boiled soybeans, and fermented tofu, etc.
4. Vegetables and Fruits
Vegetables and fruits mainly refer to vegetables and fruits. Usually, we put them together because they have many commonalities, that is, they provide the human body with various vitamins, minerals, and dietary fiber. But they are ultimately two types of food, each with its own advantages, and cannot be completely replaced by each other. The elderly should not only eat fruits and not vegetables, or only eat vegetables and not fruits.
By comparison, green, red, and darker yellow vegetables and fruits contain more carotene, so the elderly should choose more dark-colored vegetables and fruits. Suitable vegetable and fruit foods for their breakfast mainly include tomatoes, radishes, celery, cucumbers, cabbage, apples, strawberries, bananas, oranges, kiwis, etc.