Nutrition pyramid for the elderly

In old age, the body's functions such as digestion, cardiovascular, ... all gradually decline, so it is necessary to pay special attention to daily diet to reduce the risk of disease, improve health resistance. If the diet lacks or excess of nutrients, it can cause many diseases. So what is a reasonable diet for the elderly, what to eat and what to limit?

How is the digestive system of the elderly different from that of young people? Effects of nutrition on the elderly

1.1 The elderly have a high risk of disease The functions of the elderly body decline over time, the resistance also gradually decreases, so the risk of cardiovascular diseases, diabetes is high. high blood pressure, obesity, overweight. To prevent the above health problems, nutrition is a very important factor in the process of caring for the elderly.
1.2 The elderly are susceptible to nutritional deficiencies due to a decline in taste. The elderly are also at high risk of nutritional deficiencies due to poor diets, changes in appetite, loss of appetite, so eating less or too little leads to Not enough nutrients for the body.
Consequences of nutritional deficiencies will also lead to serious health problems in the elderly such as: increased risk of infection, weakened immune system susceptible to disease, easy osteoporosis, because of malnutrition Nutrients lose muscle layer from which the risk of fracture when falling is very high.
1.3 Poor functioning digestive system, slow metabolism When old age, the functioning of the organs also slows down, including the digestive system, causing the elderly to often have bloating, loss of appetite, confusion. Digestion,... Jaw muscles also affect the digestive process, because with age, teeth often weaken and gradually fall, the force of chewing muscles is reduced, so the crushing of food is also worse.
Poor contraction of the stomach, the ability to secrete gastric juice also gradually decreases, easily causing digestive disorders. Therefore, for the elderly, the daily diet must pay special attention to avoid affecting health while still ensuring adequate nutrition.

Elderly people are less active than younger people, so their energy needs also decrease. Therefore, the meal of the elderly should balance the food groups between starch, protein, vitamins and minerals, and fat.
Nutrition pyramid for the elderly is divided into 6 sections corresponding to 6 food groups. The widest bottom corresponds to the group of essential substances, eat enough every day, then it will narrow as you go up, corresponding to the food group that the elderly should eat moderately and sparingly.
2.1 Group 1: Starch group The starch group is located at the bottom of the nutrition pyramid for the elderly. This is a group of elderly people should supplement daily. However, due to reduced energy requirements, digestion in the elderly also declines, so the need for calories is less. A serving of starch in a day only needs 1,600 calories, which is enough for about 1-2 backs of a bowl of rice for a meal.
In addition to eating rice every day, you can eat whole grains. Whole grains contain many carbohydrates necessary for the body's vital activities, in addition, they are also high in fiber to help support digestion, good for the heart, and prevent cardiovascular disease. Elderly people can eat whole grain bread, black bread or brown rice to change the menu.

2.2 Group 2: Vegetables, fiber group Vegetables and fruits are the group of elderly people should eat every day. In the fruit contains many vitamins, minerals as well as necessary fiber to help provide nutrition and easy digestion, avoid constipation common in the elderly. Eating vegetables also helps maintain a healthy weight.
2.3 Group 3: Food group from animals, dairy products Group 3 is the food group from animal meat, rich in protein and protein. With that said, old people need much less energy than young people, so it is advisable to eat foods rich in protein in moderation. However, do not eat less because a protein deficiency can easily lead to emaciation, poor memory, impaired immune system
Foods that provide protein, protein can be mentioned: chicken, lean meat, eggs, milk, bean products, ... Milk is suitable for all ages, the elderly also need to supplement milk to help full nutrients. Elderly people should drink at least 1 cup of low-fat, low-sugar milk a day.
In the high-protein group, the elderly should eat 1.5 kg of meat, 2.5 kg of fish, 2 kg of beans and bean products for 1 month.

2.4 Group 4: Fat group Fat should be eaten in moderation. It is recommended to use foods with healthy fats such as avocados, nuts, vegetable oils such as olive oil, soybean oil, etc. Should minimize the consumption of oils from animal fats, eat fried foods. , fried from animal fat, eat animal offal,... Only about 600g of fat should be consumed a day.
2.5 Group 5: sugar group Should eat less. As recommended, the elderly should only eat less than 500g a month
2.6 Group 6: Salt Should eat less salt, the elderly should eat light, salt in food daily in moderation. Should choose iodized salt to prevent goiter.
According to recommendations, 1 month old people should only consume less than 300g of salt, which means less than 10g of salt a day on average.

In addition to the nutritional pyramid diet for the elderly, it should be noted:
3.1 Replenish water Elderly people need to drink enough water daily to ensure metabolic activity and eliminate toxins in the body. body and slow down the aging process. In addition to drinking filtered water, the elderly can also drink juices, smoothies, in water-rich fruits such as oranges, grapefruits, apples, grapes, ... or in vegetable soups, porridge, soup,...
3.2 Get enough sleep, on time Elderly people often suffer from insomnia, create conditions to help the deepest sleep.

3.3 Moderate exercise Should exercise the body with moderate exercise such as walking, cycling, ... not only helps the body be supple and healthy, but also helps to eat better.
Nutrition for the elderly plays a very important role when not only improving health but also minimizing the risk of old age diseases. Applying a healthy diet and lifestyle will help older people live longer.