Old age usually refers to individuals over 65 years old. Their nutritional requirements are similar to those of adults, but they have specific changes in their physiology, psychology, and immune function. Therefore, their diets should also adapt to these changes. Here are some considerations for the elderly:
1. The elderly should limit their total energy intake appropriately, but protein intake must be sufficient. It is important to pay attention to food quantity and digestibility. For example, soy protein has a high content and good quality, but it may be difficult for the elderly to chew. It is better to consume soy products such as soy milk, tofu, and dried tofu. Drinking 200 ml of soy milk daily can provide 6 grams of protein. Chicken meat not only has a high protein content, but also has a soft texture and even distribution of fat, making it easy to digest. Fish meat has short muscle fibers, high water content, and low saturated fat, making it tender and easy to digest. The digestibility of its protein can reach 87-98%. Therefore, chicken and fish are more suitable for the elderly. Although cereal protein content is not high, it can provide a large amount of protein when consumed in larger quantities. For example, 200 grams of flour can provide 20 grams of protein. However, the elderly have a lower net utilization rate of flour compared to young people. Therefore, it is suitable for the elderly to eat a balanced combination of staple and non-staple foods, and also to consume appropriate amounts of soy products or animal products to fully utilize the complementary effects of proteins and improve the nutritional value of the diet.
2. The daily intake of total fat for the elderly should be limited to about 25% of total calories. The ratio of essential fatty acids such as linoleic acid to saturated fatty acids should be maintained at an appropriate level, generally around 1.25:1. Therefore, it is advisable to choose plant oils with low saturated fatty acid content and lean meats, fish, poultry, and game meats in moderation. It is not recommended to consume fatty meats, lard, and butter.
3. Adequate intake of foods rich in calcium, iron, vitamin A, vitamin B2, and vitamin C is important for the elderly. Foods rich in calcium include dried shrimp, sesame paste, and dairy products. Dairy products are also a good source of protein and calcium, as well as vitamin A and vitamin B2. However, they are relatively low in iron. Fresh green leafy vegetables and red and yellow fruits such as carrots, pumpkins, and apricots are rich in vitamin A and vitamin C. It is also advisable to consume seaweed and laver, which are rich in potassium, iodine, and iron, to prevent and treat hypertension and arteriosclerosis. Regular consumption of scallops, clams, seaweed, mushrooms, peanuts, walnuts, and sesame can increase the intake of essential trace elements such as zinc, selenium, and copper, and help prevent and treat hypertension and arteriosclerosis.
4. The elderly should also consume whole grains such as millet, corn, oats, and sweet potatoes. Whole grain bread made from these grains has higher nutritional value than refined white bread. It contains more vitamin B1, which helps maintain a good appetite and normal secretion of digestive juices in the elderly. In addition, the dietary fiber in whole grains can stimulate intestinal peristalsis and prevent constipation caused by insufficient dietary fiber. Furthermore, due to tooth loss in old age, chewing and digestion may be impaired. Therefore, cooking methods should be chosen to make dishes easily digestible while preserving the original nutrients to the greatest extent. It is advisable to have small meals more frequently throughout the day, with three main meals and two snacks. The menu should be diverse. Quality should be emphasized for breakfast, and the quantity for dinner should not be excessive. It is also important to avoid smoking, alcohol, coffee, and spicy and stimulating foods. In summary, a balanced diet is the foundation for enhancing the health and delaying the aging process in the elderly.
