Reasonable diets for the elderly

Dr. Tran Minh Hanh, a doctor, Deputy Director of HO CHI MINH CITY, VIET NAM Nutrition Center said, the aging process often come with rising energy demand due to reduced physical activity and reduction of the basic metabolism. According to the recommendations of the National Institute of nutrition, energy demand in people over age 60 is 1,900 kcal for men and 1800 kcal for females.

The doctor happy to give some advice in nutrition for older people:

• Need to eat varied food to get the kind of nutrients needed by the body for energy, sure enough, the full balance, reasonable meal distribution.
• Limiting animal fat, should eat more fish, beans, whole grains.
• Choose rice malleable, not rubbing too white. In the daily diet should reduce rice and use more kinds of corn, sweet potatoes.
• Ensure enough protein. Should eat more meat, fish each week should eat at least 3 times fish and not eat too 3 eggs. Should increase the use of plant protein like tofu, tofu, soy milk, beans do. ..
• Regularly drink milk, reduced fat, low-sugar option to calcium supplements to prevent osteoporosis, can choose the yogurt will more easily digestible. In addition, to focus on the prevention of osteoporosis should enhance calcium-rich food such as small fish eat shrimp raw eating bones, always in shell, green vegetables, soy milk ...
• Increasing use of foods rich in antioxidants (vitamin C, vitamin E, beta-carotene) contained in fresh vegetables, a variety of colors, especially green leafy vegetables such as spinach, basella jute, vegetables sweet..., vegetable oil, spices like onion, chives, ginger, turmeric ...
• Drinking enough water, about 6-8 glasses per day. Attention drinking water regularly though not thirsty, especially in summer.
• Limit the sweet sugary foods, including honey.
• Eat moderately salt, reducing salty seasoning (salt, soy sauce, fish sauce), salty food restrictions such as the dry, salted, poached salt food ...
• Limit alcoholic drinks.
• Eat a variety of colorful fruits. With sweet fruit should only eat just right. Should eat all the left should help get more fiber than just grilled.

Especially note the cancer-causing agent restrictions:

• Avoid food molds because may contain aflatoxin causes liver cancer.
• Do not heat the fats in high temperature to prevent trans-form fat dangerous.
• Instead of a fried, sautéed with boiled, steamed.
• Limit the bacon smoked, dried ...
• Limit the contaminants, rinse the vegetables several times, peel when eating.

In addition to rational nutrition, elderly people need the mobilization of regular, medium to help increase blood circulation, a delicious meal, make the bones, muscle mass loss limit, reduce constipation, brain exercise.