As people age, the functions of various organs gradually decline, teeth begin to fall out, and digestion and absorption also slow down, leading to a naturally diminished appetite. To ensure nutritional quality with a reduced food intake, the following 11 principles can be followed:
Quantity: A little less.
The daily saliva secretion in the elderly is one-third of that in the young, and gastric acid secretion drops to one-fifth of their younger years. Therefore, eating even a little too much can cause bloating and indigestion. Thus, the elderly should reduce their food intake per meal by about 10% compared to their younger years, while ensuring they eat small, frequent meals.
Quality: A little better.
Protein plays an important role in maintaining the normal metabolism of the elderly and enhancing the body's resistance. For an average elderly person, 1 gram of protein is needed per kilogram of body weight, primarily from high-quality protein sources such as fish, poultry, eggs, milk, and soybeans.
Vegetables: A little more.
Eating more vegetables is very beneficial for protecting the cardiovascular system and preventing cancer. The elderly should eat at least 250 grams of vegetables daily.
Food: A little blander.
The taste function of the elderly is somewhat diminished, often making food seem tasteless. They tend to prefer heavily seasoned foods to stimulate their appetite, which inadvertently increases salt intake. Excessive salt can burden the kidneys, may reduce the barrier function of oral mucosa, and increase the chances of cold viruses surviving and spreading in the upper respiratory tract. Therefore, the elderly should control their daily salt intake to about 5 grams and eat less cured meat and other salty foods.
Variety: A little more diverse.
One should balance meat and vegetables, and combine coarse and fine grains; the more varied the types, the better. The daily number of staple and non-staple foods (excluding seasonings) should not be less than 10.
Meals: A little more fragrant.
The "fragrance" mentioned here does not refer to using more salt, monosodium glutamate, and other seasonings, but rather adding more aromatics like scallions and ginger to the dishes. The five senses are interconnected, and the sense of smell can compensate for a diminished sense of taste. The aroma of delicious food is sure to stimulate the appetite of the elderly.
Food: A little warmer.
Most raw and cold foods are considered "cold" in nature, and eating too much can affect the digestive and absorptive functions of the spleen and stomach, causing even damage. Therefore, the elderly should try to avoid raw and cold foods, paying special attention during the harsh winter.
Porridge: A little more.
Making rice into porridge is not only soft, palatable, and easy to digest, but it also often has the effect of strengthening the spleen and nourishing the stomach, promoting the production of body fluids, and moistening dryness, which is beneficial for a long life. However, the elderly should not drink porridge for every meal. After all, porridge is mostly water with very little "solid" nutrition. With the same stomach capacity, the nutritional value of porridge is much less than that of steamed buns or rice. Over the long term, this could lead to malnutrition.
Eating: A little slower.
Chewing slowly and thoroughly can easily create a feeling of fullness, preventing overeating and allowing for better food digestion.
Breakfast: A little better.
Breakfast should account for 30% to 40% of the total daily energy intake, with higher quality and nutritional value. However, it should not be too greasy, fried, hard, or irritating.
Dinner: A little earlier.
"An unsettled stomach leads to a restless night." Eating dinner too late not only affects sleep and leads to fat storage but can also easily cause urinary stones. The peak time for calcium excretion in the body is 4-5 hours after a meal. If dinner is eaten too late or if one often has a late-night snack, the peak calcium excretion time may arrive when the elderly person is already asleep. The best time for an elderly person's dinner is around 6 or 7 PM, and they should avoid or eat very few late-night snacks.