The main difference between the diet pyramid of the elderly and the young people is the intake of liquid and calcium. Most older adults experience less thirst and lose more calcium than younger adults. Therefore, it is necessary to consume a lot of water and calcium.
Some elderly people have lactose intolerance, resulting in flatulence, diarrhea , nausea, etc., or think that milk is a baby food and refuse to drink it, and miss the absorption of calcium. You may wish to refer to the following “Healthy Eating Pyramid for Seniors” to help formulate a balanced eating plan. For more research Click Here.
Healthy Eating Pyramid for Seniors
|food category||servings per day||Each serving is equal to|
|Moisture||8 or more||1 cup or 1 bowl of boiled water, clear soup, clear tea, juice or gruel.|
|Vegetable||5 to 10 servings||Half a bowl of vegetables such as spinach, tomatoes, etc.|
|Grains||3 to 6 servings||1 bowl of rice, vermicelli; or 2 bowls of cereal or porridge; or 5 to 6 pieces of vegetarian rice noodles; or 2 small meal buns, piglet buns or steamed buns; or 8 gram bars.|
|Fruit||2 to 3 servings||1 fruit or 1/2 cup freshly squeezed juice.|
|meat/beans||2 to 3 servings||50 to 100 grams of pork, cattle, sheep, poultry, fish or other shellfish; 100 grams of tofu; 1/2 to 1 cup of soybeans, green beans, etc.|
|Milk||1 to 2 servings||A cup of fresh milk, skim milk or fresh dairy desserts, such as egg stew with fresh milk, walnut sauce, etc.; 50 grams of cheese or half a cup of cheese.|
|Fat||Depends on physical condition||1 teaspoon vegetable butter, salad dressing, or wonder dressing; 2 tablespoons gravy.|
According to the above dietary pyramid amounts, the elderly can absorb all kinds of vitamins and minerals they need. The main nutrients are used for
calcium: Keeps the retina’s visual cells functioning properly
Iodine: maintain normal secretion of thyroxine
Iron: prevent anemia
Magnesium: Important components of enzymes
Potassium: maintain nervous system function
Sodium: control blood pressure
Zinc: Maintain normal taste and smell function
Vitamin A Maintain normal vision and prevent dry eye and night blindness.
Vitamin B Prevention of beriberi and effective treatment of pernicious anemia.
Vitamin C Prevent bleeding gums.
Vitamin D Maintain bone health.
Vitamin E Muscle and skin health elements.
Vitamin K Prevent bleeding and treat jaundice.
Fat and Cholesterol
Foods high in saturated fat contain a lot of “bad cholesterol”. Animal fats such as tallow, lard, and coconut oil should not be consumed. Polyunsaturated fats, such as sunflower oil, lower all cholesterol levels; while monounsaturated fats maintain “good cholesterol” levels, canola oil is a better choice.
Excessive intake of saturated fat and lack of exercise will increase the “bad cholesterol” in the body, which can easily lead to diseases such as vascular embolism. Instead, increase “good cholesterol” by exercising regularly and eating less offal or egg yolks. For more health tips visit our site ArticlesHubs.
Common diseases of the elderly and prevention methods
dietary advice effect
constipate: Drink more soup, boiled water, juice; eat more high-fiber foods, such as vegetables, cereals.Increase food volume to stimulate bowel movements.
Osteoporosis: Eat more calcium-rich foods, such as milk, tofu, sesame seeds, almonds, etc.Replenish calcium loss.
obese or obese: Eat less fried foods, such as French fries, chicken wings; eat less high-sugar foods, such as candy, chocolate. Avoid excess sugar intake to reduce fat accumulation. May you can see about Dietary advice for the elderly.