1. Reduce cholesterol intake to maintain cardiovascular health. An important dietary principle for the elderly to maintain energy and physical vitality is to reduce the intake of cholesterol in the diet to prevent blood vessel aging. Excessive cholesterol will accelerate arteriosclerosis in the elderly and increase the incidence of cardiovascular diseases. Therefore, while maintaining a normal weight, attention should be paid to food selection. Specific measures are: strictly limit the intake of high-cholesterol foods, such as various animal fats (except duck oil and fish oil), animal offal, egg yolks, roe, squid, crab, butter, cream, and other sweets; avoid excessive salt intake; choose vegetable oils with high unsaturated fatty acid content (except coconut oil), which also contain vitamin E that promotes vascular health and resists aging.
2. Limit total energy intake and reasonably distribute energy sources. After middle age, the body's basal metabolic rate gradually decreases, and physical activity gradually decreases, so the energy supply is generally 10-20% lower than that of middle-aged and young people. Under normal circumstances, the body's energy needs are adapted to its appetite. When the normal appetite is satisfied, the energy demand is generally met, and the weight remains stable. The energy required by the human body comes from carbohydrates, fats, and proteins. 1 gram of carbohydrate or protein can produce 16.74 kilojoules (4 kilocalories) of heat. 1 gram of fat can produce 37.66 kilojoules (9 kilocalories) of heat.
For elderly people with normal weight, the required heat for the four seasons is approximately: spring 7640 kilojoules, summer 7642 kilojoules, autumn 7315 kilojoules, winter 7370 kilojoules. According to the traditional dietary habits of Chinese people, it is appropriate for carbohydrates to account for 60%-70% of the total energy, fats 20%-25%, and proteins 10%-15%. If the carbohydrate content in the diet is too high and the fat content is too low, the volume of the diet will increase. This will not only make one feel hungry sooner but also increase the consumption of B vitamins and affect the normal absorption of fat-soluble vitamins; if the fat content is too high and carbohydrates are too low, it is easy to suffer from diseases such as coronary heart disease, colon cancer, and breast cancer; if protein is too low, it will also affect health, and if it is too much, it will increase the metabolic burden on the liver and kidneys. It can be seen that it is extremely important to reasonably distribute the sources of energy in the daily diet.
3. Limit total fat intake to reduce age-related diseases. Fat is high in energy and can be stored in the body. Few people suffer from diseases caused by a lack of fat. However, excessive fat intake can easily induce various age-related diseases, such as hypercholesterolemia, hyperlipoproteinemia, cancer of organs and tissues, and indigestion-type diarrhea. Because high-fat diets are low in plant fiber, it can weaken gastrointestinal motility, causing feces to remain in the body for too long, thereby aggravating the pathogenic effects of exogenous and endogenous toxins on the human body. The fat in the diet mainly comes from cooking oil, meat, cream, butter, etc. The total amount should not exceed 25% of the total food, and it is advisable to take less than 1 gram per kilogram of body weight per day. For obese or overweight individuals, the intake should be strictly limited.
4. Pay attention to protein supply to prevent nutritional deficiencies. Protein is the most important nutrient, its basic unit is amino acid, and it participates in almost all normal physiological activities in the human body. Protein is the material basis of life; without protein, there is no life. In the elderly, many people have mild protein deficiency, such as anemia, reduced disease resistance, decreased regulatory function of the nervous and endocrine systems, degeneration of muscle tissue, and decreased enzyme activity. These symptoms are often masked by the aging of the body and not given enough attention. The total protein intake for the elderly should generally not be lower than that of middle-aged people, and it is advisable to ensure 1-1.5 grams per kilogram of body weight per day. Its main sources are: meat, aquatic products, eggs, dried beans, and fresh milk. The gastrointestinal absorption function of the elderly is poor, so the protein in the daily diet should mainly be high-quality complete and semi-complete proteins, that is, animal protein and bean protein. Only in this way can the body's needs for protein be well met.
5. Pay attention to food selection to improve nutritional value. After ensuring the adequate supply of major nutrients, attention should also be paid to the digestibility and absorption rate of food, that is, to strive to improve the nutritional value of food. The main methods are as follows: Pay attention to selecting easily digestible foods. For example, soybeans are high in protein and of high quality, but they are difficult for the elderly to chew. Therefore, it is best to choose soybean products, such as soy milk, bean sprouts, tofu, tofu skin, etc. For example, drinking 200 ml of soy milk daily can provide 8 grams of protein. Chicken is not only high in protein, but its connective tissue is soft and fat is evenly distributed, making it easier to digest. The meat of fish is tender, the muscle fibers are short, it contains more water, and less saturated fatty acid, and the protein digestion and absorption rate can be as high as 87%-98%. Pay attention to mixing grains, beans, or rice, and flour. The net utilization rate of flour and rice by the elderly is lower than that of middle-aged people. If various foods can be properly matched, the complementary effect of protein can be fully utilized, thereby greatly improving the nutritional value of food. For example, after making a mixed food with 33% soybean flour, wheat flour, and corn flour, its nutritional value is 8 times higher than when consumed separately; if 20% soybeans, 40% corn, and 40% millet are mixed and ground, its nutritional value can be increased by more than 3 times. In addition, often cooking porridge, rice, or making fillings with various beans can also improve their nutritional value.
6. Pay attention to selecting coarse grains and brown rice foods to delay the aging process. Appropriately selecting coarse grains and brown rice can not only fully utilize the chewing function of teeth, enhance the disease resistance of periodontal tissues, and keep teeth stable, but also delay the aging process of teeth and periodontal tissues. In addition, because coarse grains and brown rice products are easy to produce a feeling of fullness, they can effectively help the elderly avoid excessive intake of various nutrients. This type of food contains a large amount of fiber, which can increase the volume of waste after the human body digests and absorbs food, allowing it to be excreted faster, thereby reducing the possibility of various toxins harming the body. At the same time, vitamin E contained in the germ of brown rice is a natural antioxidant, which is beneficial to maintaining the normal function of human cell membranes, thereby delaying the aging process of the body.
7. Advocate comprehensive nutrition and avoid partial eating. Any food that is edible and does not contain harmful substances can be called a nutritious food because it contains at least one or more nutrients. If various foods are matched properly, not only can the adverse effects of certain foods be eliminated, but it is also beneficial to play a complementary role between nutrients. The nutritional needs of the elderly are multifaceted and multifunctional, and no one or several natural foods can completely contain the various nutrients needed by the human body. Many people have developed a special preference for certain foods in their long-term lives, leading to partial eating; some people have adopted incorrect dieting methods or excessive vegetarianism for some reason; others片面 pursue the pleasure of food, indulge their appetite, and eat fish and meat all day long, and indulge in high-grade supplements, candies, and pastries. All these will inevitably lead to malnutrition and decreased autoimmune function in the elderly, the consequences of which are damage to health and even certain diseases. The daily diet of the elderly must adhere to diversification, strive to achieve reasonable allocation to ensure nutritional balance.