As people age, the basic metabolic function declines, and various organs in the body become fragile. Improper diet can easily increase the metabolic burden on the body and even trigger organ diseases.
According to medical statistics, over 80% of acute illnesses occur at night, mostly related to poor eating habits. Therefore, the elderly should have a good dinner for better health.
Four types of food that the elderly should eat less for dinner:
1. Eat less high-fat foods for dinner
These include animal organs, fatty meats, animal skins, fried foods, thick sauces, etc. These foods not only contain high fat but also high levels of cholesterol, purines, and other substances, which can easily increase the metabolic burden on organs such as the stomach, liver, kidneys, and pancreas; they are also not good for cardiovascular health.
Eating too much of these foods for dinner can also affect the quality of sleep, and excess energy intake can lead to problems like obesity. Therefore, as one gets older, it is advisable to eat less of these foods for dinner.
2. Eat fewer salty foods for dinner
Sodium salt can affect the body’s water metabolism. Consuming too much salt for dinner increases the body’s need for water, leading to dehydration at night and significantly impacting sleep quality.
Having too much salt for dinner can cause insomnia, increase nighttime waking frequency, and seriously reduce sleep quality.
Long-term consumption of salty foods for dinner can prevent the body from resting effectively, accelerating the aging process. Therefore, it’s best to eat less or avoid high-salt foods for dinner, such as bacon, pickles, sausage, excessive bean paste, chili sauce, etc.
3. Avoid alcohol for dinner
Some men like to have a drink during dinner and some use it to help fall asleep.
However, alcohol consumption can burden the liver, reduce oxygen levels in the blood, making the body feel tired leading to quick sleep. But such sleep is often shallow, and the body does not undergo proper repair.
Alcohol consumption reduces deep sleep time at night, increases the frequency of waking at night, and significantly lowers sleep quality.
Alcohol is also harmful to the stomach, especially strong spirits and chilled beer.
Since the liver and kidney functions are not as effective in elderly people, it’s best to avoid alcohol consumption altogether and not rely on alcohol for promoting sleep.
4. Avoid spicy foods for dinner
Such as ginger, chili, spicy hotpot, etc.
Spicy foods also deplete the body of water, making individuals restless, affecting sleep quality. Consuming too many spicy foods also stimulates the gastrointestinal tract, affecting the absorption of nutrients.
While ginger is acceptable as a seasoning, it should not be consumed in large quantities as a side dish or snack.
Chili, on the other hand, should be consumed in moderation, especially small peppers, as even a small amount can be more potent than ginger. It’s advisable to reduce consumption even as a seasoning.
In addition, it’s best to avoid consuming strong tea, coffee, or other stimulating beverages after dinner. This can also improve sleep quality.
For elderly people’s dinner recommendations:
1. Eat less for dinner, generally feeling 70% full is adequate.
2. Dinner should consist of light, easily digestible foods; having porridge as the main dish, consuming coarse grains. Dinners should include at least 200 grams of fresh vegetables, paired with a small amount of meat for protein supplementation. Avoid high-fat, salty, sugary, and spicy foods. Avoid cooking methods like frying, stir-frying, grilling, and barbecuing.
3. Have dinner early; typically around 6-7 p.m., with at least 2 hours before bedtime.
4. After dinner, sit quietly for 30 minutes, then have some fresh fruits, drink water, and engage in moderate exercise to aid digestion. Avoid rigorous exercise after a full meal or immediately going to sleep.
It’s also essential to maintain a positive attitude towards meals, share dinners with family and friends, stimulating appetite and enhancing the body’s digestive and absorptive functions.
Before going to bed, the elderly can have a small amount of water or beverages like hot milk, soy milk (usually not more than 200 ml). Avoid eating other foods before sleep to prevent burdening the stomach and affecting sleep.
