Seven Dietary Guidelines for the Elderly
Elderly people seeking health and longevity must eat healthily. Dr. Yu Wei, Chief Physician of Nutrition at Guangdong Provincial People’s Hospital, advises seniors to pay attention to the following nutrients:
Proteins. Include high-quality and non-high-quality proteins. High-quality sources: dairy products, eggs, lean meat, fish, shrimp, bean products; non-high-quality sources: rice, vegetables.
Fats. Include animal and plant fats. Many seniors fear fat due to concerns about hyperlipidemia and coronary heart disease. Actually, seniors should consume fats as they provide warmth. Seniors should prefer plant fats, which contain unsaturated fatty acids.
Carbohydrates. Carbohydrates supply essential body heat. Main sources: sucrose, grains (e.g., rice, wheat, corn, barley, oats, sorghum), fruits, nuts, vegetables.
These three provide calories. Additionally, vitamins, minerals, and water are equally essential nutrients.
Seven Dietary Guidelines for the Elderly
1. Diversify food intake, prioritize grains. Alternating millet, rice, black rice promotes balanced nutrition.
2. Eat plenty of vegetables, fruits, and tubers. Consume at least 1 catty (500g) of vegetables and two fruits daily. Diabetics may choose low-sugar options like starfruit and tomatoes.
3. Eat dairy, beans, and their products daily; yellow beans are preferred.
4. Regularly consume moderate amounts of fish, poultry, eggs, and lean meat; limit fatty meats. Seniors should eat more fish, especially marine fish.
5. Balance food intake with physical activity, maintain proper weight, and exercise for at least one hour daily.
6. Eat light, low-salt meals. Hypertension and cancer are closely linked to high salt intake.
7. Limit alcohol consumption. Hypertensive individuals should avoid alcohol; others may drink moderate amounts of red wine.
Specifically, follow the “Six Ones” dietary principles below to achieve balanced nutrition and healthy eating:
One glass of milk per day, preferably in the morning;
One egg per day—rich in protein needed by the human body;
One catty (500g) of vegetables and fruits daily—to supplement sufficient vitamins and fiber;
About one catty (500g) of grains—rice, flour, coarse grains, etc.;
100 grams of lean meat daily—pork, beef, chicken, fish, etc.;
One bowl of soup per meal—elderly people need more water than younger ones, so soup is very important.