The age increases over time, but the body’s resistance to diseases declines, especially in the elderly, who are more susceptible to liver, kidney, and cardiovascular diseases. Therefore, it is important to have a comprehensive understanding of the dietary needs of the elderly, particularly regarding their weak digestive capabilities. Below are the six key elements for elderly health and dietary care.
What are the health and dietary needs of the elderly?
1. Adequate protein intake
Elderly individuals should choose high-quality protein sources to ensure their energy levels. It is advisable to consume more soy products, lean pork, and beef in daily life, as these foods contain high-quality protein that is rich in nutrients and easily absorbed and broken down by the body.
2. Low salt and flavorful food
Some elderly people prefer stronger flavors, often adding a lot of salt when cooking. However, it’s important to note that excessive salt can burden the heart and kidneys, leading to elevated blood pressure. Therefore, it is advisable to control daily salt intake to about 6 grams. Flavorful dishes can be achieved even with low salt; although meals may be lighter, they should still be appetizing. Older adults may have a reduced appetite, so effort should be made to ensure food is visually appealing, aromatic, and tasty.
3. Eat warm food as much as possible
Older individuals have a harder time withstanding cold in their stomachs. Regular consumption of very cold food may lead to the contraction of stomach blood vessels, hindering viscera blood circulation and threatening health. Keeping food at around 35°C is appropriate.
4. Chew food thoroughly and eat slowly
As people age, their teeth begin to loosen, making chewing and swallowing food more difficult. Therefore, when preparing meals, try to make them more refined. Foods that are harder to chew can be ground into minced meat or powder. Eating slowly and chewing thoroughly can reduce the burden on the digestive system and aid in digestion.
5. A varied diet
To maintain a balance of nutrients, it is important to have a diverse diet. Incorporate fresh fruits and vegetables, as well as adequate mineral and vitamin C intake. Additionally, to prevent cancer, it is recommended to consume more fiber-rich foods, which also help protect cardiovascular health and alleviate constipation.
6. Small, frequent meals
It is not advisable to overeat at any meal, as this is not conducive to health. Each meal should be around 70% to 80% full, particularly at dinner, where one should not eat too much or too late, as this can affect sleep. Smaller, more frequent meals are encouraged.
Friendly reminder: Elderly individuals should adjust their daily diet based on the above six key elements. Plan meals carefully—what and when to eat, in a timely and measured manner, avoiding overeating. It is essential to consume plenty of fresh fruits and green vegetables while minimizing particularly spicy and irritating foods. Maintain a sunny and optimistic mindset; do not let concerns about illness overwhelm you, and try not to bear excessive mental burdens.
