Nutritional recipes for the elderly
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Our daily diet includes a variety of food groups such as cereals, legumes, animal-based foods (like fish, meat, milk, and eggs), vegetables, cooking oils, and both dried and fresh fruits. Each food type offers unique nutritional benefits, and it's important to consume them regularly for a balanced diet. Here are some example meal plans tailored for elderly individuals:
1. **Recipe for a 60-Year-Old Male, Light Worker**
This meal plan provides approximately 2000 kcal of energy and 71 grams of protein, meeting the general nutritional needs of older adults.
**Breakfast:**
Steamed bread (40g of standard flour) with milk and a boiled egg (250ml milk, 40g egg).
**Lunch:**
Hot spring cake (70g flour), stir-fried vegetables (25g pork, 100g mung bean sprouts, 100g spinach, 20g chives, 20g vermicelli, 10g oil, soy sauce, salt), and red bean millet porridge (35g millet, 15g red beans).
**Dinner:**
Rice (150g glutinous rice), braised cabbage with mushrooms (200g Chinese cabbage, 10g mushrooms, 15g oil, onions, ginger, cooking wine, salt), stir-fried carrots (10g pork fat, 50g carrots, 50g winter bamboo shoots, 5g oil, ginger, soy sauce, salt), and spinach seaweed soup (50g spinach, 10g seaweed, chicken broth, monosodium glutamate, salt).
**Snack:**
Orange (50g).
2. **Recipe for a 70-Year-Old Male, Extremely Light Manual Worker**
This plan delivers around 1800 kcal and 65g of protein, suitable for those with lower activity levels.
**Breakfast:**
Hanamaki (50g flour) and milk (200ml).
**Lunch:**
Cake (150g flour), stir-fried leeks with pork (25g pork, 120g wolfberry, 8g oil), three-thread shrimp (10g dried shrimp, 50g spinach, 70g potato, 80g carrot, 5g oil), and jellyfish soup (10g jellyfish, 300ml broth, parsley).
**Dinner:**
Rice (100g), scallop with onion and pepper (75g scallop, onion, ginger, pepper, vinegar, sugar, 6g oil), and Chinese mushroom cabbage soup (70g cabbage, 10g dried mushrooms, 20g vermicelli, 1g oil, 300ml broth).
**Snack:**
Orange (50g).
The meals are distributed as 30% at breakfast, 35% at lunch, and 35% at dinner. For older women, adjusting portions by reducing oil and calorie-dense ingredients can help lower daily intake by 200–300 kcal.