Nutrition experts believe that elderly people should adhere to the following six principles in their diet to reduce the risk of illness:
1. Caloric Intake
Total caloric intake should not be too high and should decrease with age. Using the calorific intake for a 30-year-old as a benchmark, it should decrease by 3% at 40 years old, 6% at 50 years old, 9% at 60 years old, and 20% at 70 years old. Some studies have suggested that reducing caloric intake by one-third and improving the quality of nutrients can extend lifespan by one-third. Caloric intake should meet the individual's activity level. Staple foods should not be consumed excessively, and fat intake should be controlled, especially animal fats.
2. Protein
Choose animal proteins such as milk, eggs, and fish in moderation. The daily protein intake should be 1-1.5 grams per kilogram of body weight. Excessive protein intake can burden the kidneys. Foods high in cholesterol should also be consumed in moderation.
3. Vitamins and Minerals
Pay attention to the intake of nutrients that are prone to deficiency, such as calcium, iron, vitamin A, carotene, B vitamins, and vitamin C. Supplements can be taken if deficiencies occur.
4. Carbohydrates
Carbohydrates should account for about 65% of the total caloric intake. Avoid overeating during meals and aim for about 70-80% fullness. Pay attention to the consumption of whole grains, have smaller meals more frequently, avoid overeating and eating too quickly, and choose easily digestible foods. Avoid consuming raw and cold foods.
5. Fats
Fats should account for 20%-25% of the total caloric intake, with a ratio of 1:2 between animal and plant fats. Salt consumption should be limited to 4-5 grams per day, and the diet should be light.
6. Limit Alcohol, Moderate Tea Consumption
Consume more vegetables and fruits to ensure sufficient dietary fiber intake. Avoid overeating during dinner and avoid consuming large amounts of food before bedtime. Drinking 200 milliliters of milk before sleep is recommended.
