The dietary conditioning for elderly women is based on their nutritional needs to ensure physical health, preventing both nutritional deficiency and excess, with the aim of delaying aging and preventing age-related diseases. The content of dietary conditioning includes:
(1) Dietary Structure (Food Classification and Dosage)
① Staple grains. Rice, flour, coarse grains, potatoes, sweet potatoes, etc. Their main functions are to provide energy, B vitamins, niacin, and dietary fiber and inorganic salts. These nutrients are mostly found in the germ and bran of grains, so grain products should not be ground too finely or too refined. This type of food can be chosen according to individual needs, with a daily range of 200g to 400g.
② Animal and soy foods. Lean meat (including various fish, meat, poultry, liver, kidney, blood, etc.), eggs, milk, and soy products and their derivatives can provide high-quality protein, fat-soluble vitamins, riboflavin (Vitamin B2), cyanocobalamin (Vitamin B12), iron, calcium, and other nutrients. One egg per day, 75g to 150g of meat per day, 50g to 75g of soy products, and 250ml to 500ml of milk per day.
③ Vegetables. Mainly green leafy vegetables and yellow and red vegetables, which can provide carotene, riboflavin (Vitamin B2), ascorbic acid, iron, calcium, etc. Because they are alkaline foods, they can also adjust the acid-base balance of the diet. At least 400g to 500g of vegetables per day are recommended, and more can be chosen by those with diabetes, obesity, constipation, or other special conditions.
④ Fresh fruits or raw melons and vegetables. Such as apples, pears, peaches, apricots, bananas, watermelons, tomatoes, etc., which can provide ascorbic acid, carotene, potassium, magnesium, calcium, iron, etc. They are all alkaline foods. A daily supply of more than 100g of this type of food is recommended.
⑤ Cooking oil. Soybean oil, sesame oil, peanut oil, etc. Besides providing energy, they also supply essential fatty acids and tocopherol (Vitamin E), and can enhance the flavor of food. Depending on individual caloric needs, 12g to 25g can be chosen daily.
⑥ Seasonings and others. Various seasonings, salt, beverages, sweeteners, etc., can make cooked food colorful, aromatic, and tasty, whet the appetite, promote digestion, and supplement inorganic salts such as sodium. It is advisable to consume 25g of sugar and 5g of salt per day.
(2) Dietary Requirements
① Food composition should be diverse. Different foods have their own nutritional characteristics. For example, meat, fish, milk, and eggs are important sources of high-quality protein, but they contain more cholesterol and saturated fatty acids, which are not good for the cardiovascular system of the elderly; soy products are high in protein and lysine, but low in methionine, so their protein nutritional value is not as high as animal protein; the carbohydrates in grains are mainly starch, rich in B vitamins, and are our favorite staple food, but the lysine content in their protein is low, and the nutritional value is not high. If the diet is diverse, it can not only have a complementary effect between nutrients but also eliminate the adverse effects of certain foods on the body.
② Pay attention to acid-base balance in food pairing. The acid-base balance of food often affects the acid-base balance of blood and lymph fluid. To prevent age-related diseases, it is best to limit the intake of acidic foods and eat more alkaline foods. Fresh vegetables, fruits, and dairy products contain more alkaline substances, while grains and meats are more acidic. If a mix of meat and vegetables, and dishes and grains are consumed, it helps to maintain the acid-base balance of the blood and keep it slightly alkaline, which is beneficial for longevity.
③ Food cooking and processing should be suitable for the digestive system of the elderly. After entering old age, chewing, digestion, and absorption functions gradually weaken with age, and the sense of taste also changes. Some cooking methods favored in young and middle age may no longer be suitable. Therefore, the elderly's food should be relatively delicate, light, easy to chew, and easy to digest. The elderly's resistance is poor, and unclean food can easily cause diarrhea. Therefore, when cooking food, attention should first be paid to cleanliness and hygiene, and the food temperature should be moderate—not too hot or too cold.
(3) Meal Arrangement and Calorie Distribution
Meals should be based on the digestive and absorption capacity of the gastrointestinal tract to ensure a good appetite during meals. Generally, mixed food stays in the stomach for about 4 to 5 hours. The interval between meals should be based on this. According to Chinese customs, three meals a day are ideal. Breakfast: 6:30-7:30, its calories can account for 30% of the total daily calories. Lunch: 12:30-13:30, its calories can account for 40% of the total daily calorie intake. Dinner: 18:00-18:30, its calories can account for 30% of the total daily calories. Some elderly people go to bed late. Eating a fruit or a not-too-sweet pastry of 25g-50g before going to bed can be beneficial for the elderly who secrete more gastric acid.