Introduction: The elderly have poor digestion and absorption of food, so the texture of meals should be soft. Cooking methods such as steaming, boiling, stewing, and braising can be used.
I. A variety of foods
No single food contains all the nutrients the human body needs. Therefore, it is important to eat a variety of foods daily, including grains, vegetables, fruits, fungi, and algae. Also, pay attention to pairing meats with vegetables, coarse grains with fine grains, different colors, different flavors, and dry foods with liquid ones.
II. High quality
High quality does not mean high price. For example, bean products, eggs, and dairy are all high-quality foods that the elderly should eat regularly. It is also important to eat more fish and less meat. The main sources of sugar are staple foods and vegetables and fruits; try to reduce the consumption of refined sugars like white sugar, brown sugar, and granulated sugar.
III. Fresh fruits and vegetables
Fresh and colorful fruits and vegetables are rich in vitamins, minerals, and dietary fiber. Fruits also contain organic acids, which can stimulate the appetite and help maintain the body's fluid acid-base balance.
IV. Plenty of water
The elderly are not as sensitive to thirst as younger people, so they should consciously drink more water, such as light tea or plain water. Never wait until you are thirsty to drink, to avoid dehydration. Dehydration can cause constipation and metabolic disorders in the elderly.
V. Small portions
If you want to stay healthy, eat until you are three-tenths full. The elderly should eat a variety of foods, but the quantity of each food should not be excessive; aim for 70-80% full at each meal.
VI. Aromatic meals
The elderly often have a reduced appetite, so more care should be taken in food preparation, paying attention to the color, aroma, flavor, and appearance of the dishes. In addition, an elegant, quiet, and clean dining environment; or dining in a group or with companions can increase the elderly's interest in eating.
VII. Soft texture
The elderly have poor digestion and absorption of food, so the texture of meals should be soft. Cooking methods such as steaming, boiling, stewing, and braising can be used. Avoid foods that are high in fiber and difficult to chew. For example, choose fish with short fibers and tender flesh. Milk, eggs, and bean products are all excellent choices.
VIII. Warm temperature
The best process for digesting and absorbing food occurs at a temperature close to body temperature. The elderly have a weaker resistance to cold. Once they eat raw, cold, or hard foods, it can affect digestion and absorption, and even cause intestinal diseases. Therefore, the elderly's food should be mainly warm.
IX. Slow pace
Chewing slowly is beneficial for digestion and absorption. This is especially important when eating fish. Fish is an ideal food for the elderly because its flesh is soft, tender, easy to chew, digest, and absorb; it is high in protein and low in fat. However, the issue of fish bones limits many elderly people from eating it. To solve this problem, first choose fish with fewer bones. When eating fish, it is best not to eat it with rice or steamed buns at the same time.
X. Light diet
Dishes should be light in flavor, and avoid heavy tastes. It is recommended that the daily salt intake does not exceed 6 grams. A suggested daily food composition for the elderly: 150-250 grams of grains, 100 grams of fish, shrimp, and lean meat, 50 grams of beans and their products, about 300 grams of fresh vegetables, about 250 grams of fresh fruits, 250 grams of milk, cooking oil <30 grams, salt <6 grams, sugar <25 grams, drink less alcohol, and drink enough water.