The elderly should eat nutritious snacks between three meals a day

　　A new US research report shows that snacks can help people over 65 years old get enough calories. The 2,000 respondents typically consumed an average of 2 per day. Five snacks can consume 150 kcal each time, and eating snacks will not affect the appetite of the elderly.

　　elderly In addition to three main meals every day, there are also three snacks. Some snacks are most suitable as snacks.

　　The elderly should eat snacks scientifically. Elderly people over 65 years old should have a snack at about 10 a.m. 2 to 3 hours after breakfast. They can choose fresh fruits such as apples, bananas, oranges, kiwis, and watermelons with high vitamin content.

　　It is a good choice to take a nap after lunch and wait until around 3 pm to have some seed snacks, such as sunflower seeds, peanuts, walnut kernels, pine nuts, etc.

　　However, although seed snacks can provide rich protein, fat and a variety of trace elements, their only disadvantage is that they are too high in calories, so it is not advisable to eat too much. Limit melon seeds, peanuts, and pine nuts to about 10, and two walnut kernels are enough.

　　Young people do not recommend eating before going to bed to stay in shape, but it is good for the elderly to eat snacks before going to bed. A small cup of 125 ml yogurt and 2 biscuits can not only help the elderly fall asleep faster, but also supplement calcium and prevent gallstones.

　　Experts specially compiled a jingle for the diet of the elderly: "Eat many meals a day, and each meal will not fill you up (70-80% full). Eat when you are hungry, and eat very little." ”The way people eat after middle age should be like "sheep eating grass". Eat something when you are hungry, not much at a time, and keep your stomach and intestines in a state of neither hunger nor fullness. Follow the "3+3" principle in your daily diet, with three main meals and three snacks, and your nutrition will be balanced.

　　Experts particularly remind that for the elderly who are obese or have diabetes, it is best to stay away from various sugars and chocolates with higher sugar content.