Less quantity: The amount of food consumed by the elderly in each meal should be reduced by about 10% compared to when they were younger. Eating too much can cause bloating and indigestion, so it is recommended to have smaller meals more frequently.
More vegetables: Eating more vegetables is beneficial for protecting cardiovascular health and preventing cancer. The elderly should consume at least 250 grams of vegetables daily.
Milder flavors: The taste buds of the elderly may be diminished, leading them to prefer heavily seasoned foods to enhance their appetite. However, this inadvertently increases salt intake. Consuming excessive salt can strain the kidneys, potentially reduce the barrier function of the oral mucosa, and increase the chances of respiratory viruses surviving and spreading in the upper respiratory tract. Therefore, the daily salt intake for the elderly should be limited to around 5 grams, and they should consume less salty meats and other high-sodium foods.
More variety: It is important to have a balanced diet with a variety of dishes, including both vegetarian and non-vegetarian options. The more diverse the types of food, the better. The main and side dishes (excluding seasonings) should consist of no fewer than 10 different items each day.
Enhanced aroma: When referring to "aroma," it does not mean using excessive salt, MSG, or other seasonings. Instead, it means adding appropriate amounts of ingredients such as scallions and ginger to the dishes.
Warmer food: Cold foods have a cooling effect, and consuming them excessively can impair digestion and absorption in the spleen and stomach, and even cause harm. Therefore, the elderly should try to avoid eating cold foods, especially during severe winters.
Thinner porridge: Cooking rice into porridge not only makes it soft and easily digestible, but it also has the effects of tonifying the spleen, nurturing the stomach, generating fluid, and alleviating dryness, which can contribute to longevity.
Eating slower: Chewing food slowly and swallowing it gradually can create a sense of fullness, preventing overeating and improving digestion.
Better breakfast: Breakfast should account for 30% to 40% of the total daily calorie intake. It should be of higher quality and nutritional value, avoiding oily, fried, dry, and highly stimulating foods.
Earlier dinner: "An uncomfortable stomach leads to restless nights." Eating dinner too late not only affects sleep but also leads to calorie accumulation and can even cause urinary stones. The optimal time for the elderly to have dinner is around 6 or 7 pm, and they should avoid or minimize late-night snacks. - Zhou Ran
