Yujian Science Popularization丨A reasonable diet for the elderly can help improve their quality of life

Dahe News

A reasonable diet for the elderly can help slow the aging process, prevent and treat chronic underlying diseases, and thus improve the quality of life.

Elderly people should pay attention to the following daily dietary nutrition:

1. Eat a variety of foods and match them appropriately. Eat at least 12 kinds of food every day and at least 25 kinds of food every week. Try to have vegetables at every meal and fruits every day. Eat an average of 4 kinds of vegetables and fruits every day and at least 10 kinds of fruits every week. Eat animal foods in a different way, and eat different kinds of milk and bean products. It is best to have bean products such as tofu, bean curd sticks, dried tofu, soy milk, etc. every day. Change the food frequently to increase appetite and food intake.

2. Take in enough animal and soy foods. Animal foods are rich in high-quality protein, and have high absorption and utilization rates of micronutrients. They are beneficial for reducing anemia and low body weight in the elderly, and delaying the occurrence of muscle decay. The average total daily intake should reach 120-150 grams. Choose different types of animal foods such as fish, livestock and poultry meat, and eggs, and balance them for three meals. When eating livestock and poultry meat, try to choose lean meat and less fat. Take 300-400 ml of milk or dairy products with equivalent protein content, and 15 grams of soybeans or corresponding soybean products every day.

3. Actively participate in physical activities, increase outdoor sports, and reduce sedentary time. Reduce the time you sit or lie down in daily life, and get up and move for at least a few minutes every hour. Maintain moderate exercise. It is recommended to do 40-60 minutes of medium- and high-intensity exercise such as brisk walking and jogging every day, no less than 3 times a week; the target heart rate for exercise is 170-age (years). Exercise should be done according to one's ability, step by step, and persevere.

4. Elderly people should measure their weight regularly, conduct nutritional assessments, and receive dietary guidance. Weigh at least twice a month and record the weight. It is recommended that the body mass index (BMI) of the elderly be maintained within the range of 20.0-26.9kg/㎡.

5. Regular health check-ups to assess nutritional status and prevent nutritional deficiencies. Health check-ups should be conducted at least once a year to monitor changes in various indicators that reflect nutritional status, such as weight, muscle, and subcutaneous fat, to prevent the occurrence of chronic underlying diseases caused or aggravated by nutritional deficiencies.

(Wang Wenjing, Nutrition Department, 989th Hospital of Joint Logistics Support Force)

References (information source): Dietary Guidelines for Chinese Residents (2022)