Cultivating good dietary habits is of great significance for preventing diseases, delaying aging, and recovering from illness. To achieve a balanced diet, the Chinese Nutrition Society has proposed the following dietary principles: food should be diverse, hunger should be moderate, fat intake should be appropriate, coarse and fine grains should be combined, salt intake should be limited, sweets should be eaten sparingly, alcohol consumption should be moderate, and meals should be well-balanced.
1. The elderly should consume more green leafy vegetables and grains to supplement calcium
The elderly are prone to calcium deficiency, osteoporosis, and fractures, making calcium-rich foods highly beneficial for them. Vitamin D is a crucial substance for calcium absorption; therefore, the elderly should also persist in obtaining calcium and vitamin D from green leafy vegetables and grains.
2. The elderly should not rely too heavily on milk for calcium supplementation
Milk contains 5% lactose, which is broken down into galactose by the action of lactase. This can easily deposit in the eye's lens, affecting its normal metabolism. Additionally, proteins can denature, reducing the lens's transparency, which can trigger or worsen cataracts. Yogurt or soy milk can be chosen as alternatives based on preference.
3. The elderly should not consume too many acidic foods
Acidic foods can often alter the mineral content in the body, potentially leading to a deficiency of trace elements. A lack of trace elements can cause the loss of many enzymes, reducing their effectiveness. This can easily lead to disorders in the synthesis and metabolism of proteins, hormones, and vitamins, contributing to diseases such as hypertension, arteriosclerosis, cerebral hemorrhage, coronary heart disease, and tumors.
4. The elderly should eat less or avoid smoked, fried, high-salt, high-cholesterol, and convenience foods
Because the elderly have relatively weaker resistance, and their digestive and bodily functions have declined, these foods can be detrimental to health, leading to illness or exacerbating existing conditions.
5. For the elderly, nutritional supplementation does not necessarily require expensive medicines
Some expensive medicines not only have primary effects but also side effects that should be taken seriously. Therefore, during winter supplementation, one should take small, long-term doses based on the condition of various organs, rather than being inconsistent. Furthermore, before starting supplementation, it is important to regulate the organs and eliminate the underlying cause first. As long as one follows the principle of "grains as the foundation, fruits as an aid, vegetables as a supplement, livestock as a benefit, and taking substances with compatible flavors to nourish the essence and Qi," and maintains a nutritionally balanced diet and physical and mental well-being, there is no need for special supplements. Overall, from a long-term perspective, food supplementation is better than medicinal supplementation.