Recently, the American magazine "Forbes" published an article, proposing ten suggestions on how the elderly can eat a balanced diet. One, reduce calorie intake
As people age, their body's muscle mass gradually decreases and their metabolism slows down. Therefore, the elderly need to gradually reduce their calorie intake to maintain a normal weight. It is recommended that the elderly consume no more than 2000 calories per day. Two, supplement with calcium
Older women need to increase their calcium intake more because after menopause, women experience reduced hormone secretion, lower bone density, and are more susceptible to osteoporosis. The elderly can consume more low-fat or fat-free dairy products, such as milk and cheese, and eat more broccoli or almonds.
The recommended daily intake is 800 milligrams. Three, supplement with vitamin D
Vitamin D helps with calcium absorption. Although sun exposure can supplement vitamin D, as people age, the body's ability to absorb it becomes more difficult. Therefore, the elderly should drink more fortified milk or eat more fortified cereals and egg yolks. A daily intake of 400 international units is recommended. Four, supplement with Omega-3 fatty acids
Omega-3 fatty acids can reduce inflammation, lower blood pressure, lower triglyceride levels in the blood, and even prevent dementia. The elderly can consume more walnuts, soybeans, etc., to supplement Omega-3 fatty acids. A daily intake of 500 milligrams is recommended. Five, do not skimp on protein
Protein provides the energy the body needs for exercise. Turkey, chicken breast, fish, and beans are good sources of protein. Intake can be calculated at a ratio of 1:1000 to body weight; for example, an elderly person weighing 50 kg should consume about 50 grams per day. Six, eat less fat
Studies have shown that controlling fat intake can effectively reduce the risk of type 2 diabetes and cardiovascular diseases in the elderly. The elderly should try to eat less fatty meat and some high-fat snacks. Seven, drink more water
The elderly should consume more water-rich foods even when they are not thirsty, especially during hot summers. Lettuce, vegetable juices, and soups are good choices. Eight, eat more fruits and vegetables
The elderly should eat as many fruits and vegetables as possible, without worrying too much about their packaging. Frozen vegetables and peeled carrots are good options for those with arthritis. Nine, supplement with vitamin B12
As people age, their ability to absorb vitamin B12 decreases. A deficiency in vitamin B12 can lead to anemia, making people feel weak and tired. It is recommended that the elderly consume more milk, meat, and eggs. The vitamin B12 in 180 grams of soft cheese or 0.5 liters of milk can meet the body's daily requirement (0.005 milligrams). Ten, don't be afraid of stronger flavors
The sense of taste and smell diminishes with age. It is recommended to use seasonings like cinnamon and turmeric to stimulate the taste as a substitute for excessive salt intake, which can help prevent the risk of high blood pressure in the elderly. These seasonings also contain antioxidants that help the body resist disease.