To meet the nutritional needs of the elderly, how should one arrange their diet during the hot summer? Hot weather can reduce our appetite, especially for the elderly. However, only a nutritious diet can guarantee good health. Let's learn about what the elderly should eat this summer.
Dietary Recommendations for the Elderly in Summer
Small, frequent meals. Eat smaller portions at each meal, about half-full. Eat again when you feel hungry, but if it's not a regular mealtime, the supplementary food should be easily digestible and the portion size should be even smaller, otherwise it will affect the rhythmic function of the digestive system, and it won't be digested properly when it's time for an actual meal.
Thicken sauces and pour them over food for better flavor. Generally, the elderly's diet should be low in salt and sugar. Under this principle, when cooking, season with a small amount of sugar and salt first, then pour the more heavily seasoned sauce over the dish or thicken it with a starch sauce; you can also pour sauce over boiled food before eating. This way, the sweet and salty flavors only lightly coat the surface of the food, which can satisfy the palate without worrying about excessive intake of salt and sugar.
Practice food hygiene and eat freshly prepared food. This is because the freezer is not a safe deposit box, especially when making cold dishes. Vinegar and minced garlic should be added to the seasonings to not only add flavor but also kill bacteria and stimulate appetite.
Be more active after meals. Do not lie down to sleep or sit and work immediately after a meal. Instead, stay standing and walk around. As the old saying goes, "A walk after a meal will keep you healthy for ninety-nine years." However, avoid strenuous exercise after meals, as it can stop the digestive system from working properly, leading to poor digestion.
A pleasant environment aids appetite. Additionally, you can improve appetite by creating a good dining environment and enhancing the overall color of the food. Appetizing food or a thoughtfully arranged table, tablecloth, etc., can stimulate the brain and trigger the desire to eat.
Limit cold drinks. While eating some cold drinks in hot weather can help relieve summer heat, excessive consumption can directly lower gastrointestinal function, damage the spleen and stomach, and directly affect appetite. Therefore, the elderly should control their intake of cold drinks to avoid causing gastrointestinal dysfunction.
So, what foods are suitable for the elderly to eat in the summer?
What's Good for the Elderly to Eat in Summer
Eggs. Eggs are an excellent source of protein and lutein for the human body and can prevent cataracts. Scientists have found that eating more eggs can also prevent blood clots, greatly reducing the risk of embolism and stroke.
Bitter Melon. Eating bitter melon is most suitable in the summer. Bitter melon is bitter in taste and cold in nature, and can clear heat and purge fire. Its bitter fragrance can refresh the mind, relieve fatigue, and calm the nerves. It can also restore the function of the spleen and stomach, stimulate saliva and gastric acid secretion, and promote appetite.
Watermelon. Watermelon nourishes the skin and stimulates appetite. As the main melon fruit of the summer, it is also known as "summer melon." The watermelon pulp and juice can meet the nutritional needs of the skin, muscles, and hair in the hot summer. Especially the vitamins, enzymes, amino acids, and other nutrients it contains can nourish the skin and promote appetite, making it an excellent therapeutic food for the season. Besides being free of fat and cholesterol, watermelon is rich in glucose, malic acid, fructose, protein amino acids, lycopene, and vitamin C, making it a highly nutritious, pure, and safe food.
Sweet Potatoes. Sweet potatoes are not only nutritionally balanced but also have certain medicinal value. According to ancient texts like "Compendium of Materia Medica," sweet potatoes have the effects of "nourishing deficiency, replenishing energy, strengthening the spleen and stomach, and reinforcing the kidney yin," making people "long-lived and less susceptible to disease." Modern medical research suggests that sweet potatoes can aid in weight loss, relieve constipation, prevent cancer, protect the heart, and improve insulin sensitivity.
Cucumbers. Cucumbers can be eaten as a vegetable or a fruit. They are crisp and refreshing, with a water content of up to 97%. They are suitable for all ages and have various ways of being prepared, making them a common seasonal dish on the summer table. Cucumbers also contain malic acid, which helps control weight, and are often included in weight-loss diets. Medical research also suggests that cucumbers contain nutrients that help prevent cancer.
In the summer, the elderly should eat everything in moderation.