How can people over 65 eat healthily?

　　Over 65 years old elderly , its nutritional requirements are basically the same as those of adults, but it has its own particularities due to changes in physiology, psychology and immune function. Therefore, the diet should also change accordingly. Recommended by nutrition experts healthy Dietary principles can be used as a reference for arranging dietary content for the elderly.

　　Moderate hunger and fullness

　　Due to endocrine changes and a relative decrease in the secretion of digestive enzymes, the elderly have poor ability to regulate hunger and fullness. Hypoglycemia often occurs when they are hungry and increases the burden on the heart when they are overfull. Especially for the elderly who are pure vegetarians, since they eat only plant-based foods, they have poor hunger resistance, so they should eat small meals frequently and eat on time.

　　Generally, eat at least three meals a day, and it is best to add two or three side meals. For side meals, you can choose soy milk, tofu curd, red dates and lotus heart soup, peanut paste, walnut cheese, sesame paste, various salty and sweet porridges, soft pastries, fruits and other foods. The interval between three main meals is 4 to 6 hours, and side meals should be placed between main meals and 1 hour before going to bed. The elderly have reduced metabolic functions and less physical activity. Each meal should be 80-90% full, and 70% full is better.

　　Protein should be refined

　　Soybeans have high protein content and good quality. Fish meat has short fiber, low fat content, fresh and tender meat, and its protein digestibility is as high as 87% to 98%. These are ideal foods for seniors to get protein. The elderly need 4 servings of protein every day, but the intake of meat must be limited, so some protein sources should be replaced by beans and soy products (such as tofu, soy milk). The diet of the elderly should include a portion of protein food (such as lean meat, fish, eggs, tofu, etc.). Especially vegetarians who do not eat meat or even eggs should get protein from beans and various nuts (peanuts, walnuts, almonds, cashews, etc.).

　　Fat should be less

　　The saturated fatty acids such as linoleic acid needed by the elderly should be maintained in an appropriate ratio, generally 1.25:1. Therefore, vegetable oils and lean meats, fish, and poultry with low saturated fatty acids should be selected. It is not advisable to eat more fatty meats, lard, and butter.

　　Try to eat high-fiber foods

　　Celery, mushrooms, vegetables, fruits, beans, potatoes and other foods are rich in fiber and should be consumed every day (but not too greasy). Fiber has a certain adsorption effect on fat. If there is fiber in the stomach, the fat eaten will be easily absorbed by the fiber and come out with the excretion.