How should people over 70 eat?

1. The base of the original pyramid consists of the largest share of cereals, including corn, rice, bread and noodles.

Nowadays, the base of the pyramid is composed of 8 parts of water, juice or soup. Compared with the upper layer where cereals only account for 6 parts, water occupies a more important position. Because the physiological characteristics of elderly are that even if they are thirsty, their requirement for water is not as obvious as that of young people, so they are often in danger of lack of water in the body. The new pyramid emphasizes that the elderly drink more water to prevent constipation and lack of water in the body.

2. Sufficient extraordinary nutrients.

The activity and food intake of the elderly are decreasing day by day. In order to maintain the body weight and health status of the elderly, Pyramid strictly requires that sufficient special nutrients must be provided every day, such as antioxidants to prevent free radical damage that occurs with old age; sufficient vitamin D and calcium to protect the strength of bones;

Provides abundant folic acid to maintain adequate mental activity and reduce the occurrence of stroke and heart disease. The pyramid also reminds the elderly to pay attention to the intake of foods with high nutrient density, mainly vegetables and fruits. Such as spinach, oranges, yellow sweet potatoes and pumpkins, brightly colored fruits, etc. Fruits often contain large amounts of vitamin A, vitamin C and folic acid, such as strawberries, mangoes, etc.

3. High fiber intake.

In the new pyramid, symbolic signs of cellulose have been incorporated into almost every layer where possible. Eat more whole grains, choose brown rice instead of polished rice, eat more carrots and oranges instead of drinking carrot and orange juice, eat legumes at least twice a week, and use soybeans and lentils instead of meat. Since most elderly people suffer from declining intestinal function, these high-fiber foods also contain lower cholesterol, thereby reducing the risk of cardiovascular diseases and cancer in the elderly.

4. Certain nutrients require additional supplementation.

A small flag was erected at the tip of the new pyramid as a reminder. Because the metabolic function of the elderly body is weakened, which affects the intake and absorption of necessary nutrients for some elderly people, it is essential for the elderly to supplement some additional nutrients needed by the body. For example, calcium and vitamin D supplementation are necessary to prevent osteoporosis.

Supplementing vitamin B12 can help the body maintain normal nervous functions and reduce the occurrence of dementia. One-third of the elderly will gradually develop atrophic gastritis and reduced secretion of gastric acid and pepsin, which will lead to reduced absorption of vitamin B12 in food, while pure vitamin B12 supplements can be well absorbed. But most nutritionists believe that vitamin supplements cannot replace healthy food choices. For example, a glass of milk every day is the best source of calcium, potassium and vitamin B12.

5. The same as the traditional pyramid, the top part of the tower is the smallest portion and promotes limited intake of fats, oils and sweets, such as cakes, biscuits, fast food and various snacks.

These foods are high in calories but low in nutrients, so the elderly should not eat more. The supply of protein should focus on matching each other, such as cereals, beans, lean meat, eggs and poultry, to reduce the intake of saturated fat and cholesterol, so as to achieve a balanced diet.