How should the elderly eat? Experts offer four recommendations

Recently, the latest version of China's "Dietary Guidelines for the Elderly in China" (hereinafter referred to as the "Guide") was released, which is specifically for the elderly and provides a reference standard
for the healthy and reasonable diet of the elderly.
So, what is special about the diet of the elderly, and how should the elderly eat to be healthy? Professor Ma Guansheng of Peking University School of Public Health said that the elderly should recognize the changes in the body in the aging process, develop healthy diet, moderate exercise habits, ensure the full intake of various foods and nutrients, and always pay attention to their own health status
.

The Guidelines are applicable to the elderly aged 65 and above, and the Guidelines are divided into general seniors aged 65~79 and elderly people
aged 80 and above.
With the increase of age, especially after the age of 65, people's living environment and social communication range will change greatly, and physical and mental functions will also decline
to varying degrees.

Physiological changes include: decreased metabolic capacity, respiratory decline, mental and cerebral function decline, visual and sensory response dullness such as hearing and taste, muscle decay, etc
.
These changes affect the ability of the elderly to ingest, digest food and absorb nutrients, which makes them prone to insufficient intake of protein and micronutrients, resulting in wasting and anemia, and reducing the body's resistance and increasing the risk of
disease.

"Reasonable dietary nutrition helps to maintain the physical function of the elderly and maintain physical and mental health
.
Therefore, it is necessary to have a comprehensive and in-depth understanding of various changes in old age, and put forward targeted dietary nutrition guidance and suggestions
for the elderly.
Ma Guansheng put forward four suggestions for the diet of the elderly:

1.
Food varieties are rich, animal food is sufficient, and soybean products
are often eaten.
On the basis of a balanced diet for adults, provide more abundant and diverse foods for the elderly, especially animal foods and soy products
that are easy to digest, absorb and use, and are rich in high-quality protein.

2.
Encourage common meals, maintain a good appetite, and enjoy delicious food
.
Encourage older persons to actively participate in family and social activities and actively communicate with others; Eat
as many meals as possible with family or friends.

3.
Actively participate in outdoor activities, delay muscle decay, and maintain suitable weight
.
Breathe fresh air, receive sunlight, promote vitamin D synthesis in the body, delay the process of osteoporosis and muscle decline; Pay attention to the weight changes of the elderly, measure them regularly; Judging by the physical fitness index, the suitable range is 20.
0~26.
9kg/m?
。 Obese elderly people are not required to lose weight quickly, but should be maintained in a relatively stable range
.
When significant weight loss occurs without taking proactive measures to lose weight, take the initiative to go for nutrition and medical consultation
.

4.
Regular health examination, evaluate nutritional status, and prevent nutritional deficiency
.