How can the elderly supplement their nutrition?

Generally speaking, as age increases, elderly dietary heat energy supply should gradually decrease. Because the elderly have reduced activity levels, excessive heat energy supply can easily lead to obesity. It has been observed that between the ages of 20 and 39, men (weighing 65 kg) require 12,552 kJ (3,000 kcal) of energy per day, and women (weighing 55 kg) require 12,552 kJ (3,000 kcal) per day. 9204 kJ (2200 kcal); between the ages of 40 and 49, the need for heat energy is reduced by 5% on the basis of the above; between the ages of 50 and 59, the demand for heat energy is reduced by 10%; between the ages of 60 and 69, the demand for heat energy is reduced by 20%; and over the age of 70, the demand for heat energy is reduced by 30%. The total heat energy of the elderly can maintain the needs of general physiological activities between 6276 and 10041 kilojoules (1500 and 2400 kilocalories).

Therefore, the diet of the elderly should be adjusted to prevent excessive intake of heat energy. Protein is very important in nutrition for the elderly. Because protein catabolism is enhanced in the elderly, their ability to utilize protein is also reduced. In order to compensate for functional consumption, maintain the body's tissue metabolism and repair needs, and enhance the body's resistance, attention should be paid to the supply of protein.

If the protein content in food is insufficient and blindly emphasize that the elderly should eat a vegetarian diet, it will cause the body's negative nitrogen balance, accelerate the aging and degeneration of muscles and other tissues, reduce enzyme activity, cause anemia, weaken resistance to disease, and trigger a series of adverse consequences. Most medical experts believe that the protein supply of the elderly should not be lower than that of young adults.

Elderly people eat less in total and should eat foods rich in high-quality protein to avoid senile protein deficiency. The daily protein supply for the elderly is 1 to 1.5 grams per kilogram of body weight (accounting for 10% to 15% of the total food energy). Because the digestion and absorption capacity of the elderly decreases, and the kidney function is also weak, maintaining the appropriate proportion of various amino acids in protein is more important than the amount of protein.

The total caloric intake of the elderly decreases, but the protein requirement remains relatively unchanged. Therefore, the supply of fat and sugar in the diet should decrease and protein increase accordingly. The harm of a high-fat diet to the cardiovascular system of the elderly is well known. Excessive fat intake can easily lead to hyperlipidemia and hypercholesterolemia, which can subsequently lead to hypertension, coronary heart disease, etc.

However, the body’s essential fatty acids must be obtained from food, and the absorption of some fat-soluble vitamins also requires the participation of fat. Therefore, placing too much emphasis on limiting fat intake is not good for health. An appropriate amount of vegetable oil can increase the flavor of food and enhance appetite. Generally speaking, the fat intake of the elderly accounts for 20% to 25% of the total energy (including the fat contained in various foods, the total amount is about 1 gram of fat per kilogram of body weight per day).

Elderly people should control their sugar intake, especially pure sugar. Because sugar can be converted into fat in the body, making people gain weight. However, some foods with high sugar content contain more dietary fiber, and dietary fiber has special significance for the elderly, so these foods should not be restricted too much.

A large number of scientific research and clinical observations have found that the decline and aging of human tissue and organ functions are related to vitamin deficiency and low utilization. In the nutritional supply of the elderly, there must be sufficient vitamins and minerals, and their supply should not be lower than that of middle-aged and young people. The elderly are also prone to lack of inorganic salts, especially calcium and iron.

Many elderly people suffer from osteoporosis due to calcium deficiency, leading to fractures and bone deformation. It is important to note that older adults must limit their sodium intake. Salt can increase water storage in the body, reduce excretion, and increase the burden on the heart. Patients with high blood pressure are contraindicated in eating high-salt foods.