Basic principles of diet for the elderly

　　Reduce total caloric intake

　　elderly The basal metabolism of the human body gradually decreases with age, ranging from 10% to 50%. In order to reduce the burden on the heart, the total calorie supply should be 10%-30% lower than that of young adults. This is reflected in diet, which means reducing food intake.
 
    　Fat should be less

　　The elderly should control the calories supplied by fat to 20%-25%. That is to say, about 20 grams of cooking oil is used every day, mainly vegetable oil. However, the fat cannot be too little, otherwise it will affect the absorption of fat-soluble vitamins.

    　low salt

　　The World Health Organization recommends that each person's daily salt intake be 3-5 grams. Chinese residents have the habit of being "neither salty nor tasteful," so their salt intake is on the high side. In any case, the elderly should strive to control their daily salt intake to less than 5 grams.
 
　　Vitamins and inorganic salts should be sufficient

　　The elderly are encouraged to eat more fresh fruits and green leafy vegetables, no less than 300 grams per day. This is a major source of vitamins and inorganic salts. This is necessary to maintain normal metabolic activities, enhance the body's immunity, and improve the ability to prevent and resist diseases.

　　Protein Nanyi" Essence"

　　The daily calories supplied by protein should account for 13%-15% of the total calories； It can be supplied at 1-1.5 grams per kilogram of body weight, which is approximately 50-100 grams of lean meat, chicken and fish, 40 grams of eggs, and an appropriate amount of soy products, which means that high-quality protein should account for more than 50%. 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%-98%. These are ideal protein foods for seniors.

　　Staple food should be coarse rather than fine"

　　The elderly should eat about 200 grams of cereals every day, and appropriately increase the proportion of whole grains, such as millet, corn, sweet potatoes, and oats.； If you are used to eating bread, you should also eat more whole wheat bread, whose nutritional value is higher than that of refined white bread. This can not only increase the supply of dietary fiber, but also absorb more vitamins, such as vitamin B complex, which can enhance appetite.