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 type of food offers unique nutritional benefits, so it's important to consume them regularly for a balanced intake. Here are some example meal plans tailored for elderly individuals:
**Example 1: 60-Year-Old Male - Light Work**
A male in his 60s who engages in light physical activity requires around 2000 kcal per day with 71 grams of protein. The following meals meet these requirements and provide essential nutrients for healthy aging.
- **Breakfast**: Steamed bread made from 40g of standard flour, paired with 250ml of milk and 40g of poached egg.
- **Lunch**: A hot spring cake made with 70g of flour, stir-fried vegetables (25g pork, 100g bean sprouts, 100g spinach, 20g chives, 20g vermicelli, 10g vegetable oil, and seasonings), and red bean millet porridge (35g millet, 15g red beans).
- **Dinner**: 150g of glutinous rice, braised cabbage with mushrooms (200g Chinese cabbage, 10g mushrooms, 15g oil, and seasonings), stir-fried carrots (10g pork fat, 50g carrots, 50g winter bamboo shoots, 5g oil, and seasonings), and spinach seaweed soup (50g spinach, 10g seaweed, chicken broth, and seasonings).
- **Snack**: 50g of orange.
**Example 2: 70-Year-Old Male - Very Light Manual Worker**
For a 70-year-old man with minimal physical activity, the daily intake should be around 1800 kcal with 65g of protein. This meal plan is designed to meet those needs while being easy to digest.
- **Breakfast**: Hanamaki (50g of flour) with 200ml of milk.
- **Lunch**: A cake made with 150g of 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, and a bit of parsley).
- **Dinner**: 100g of rice, scallop with onion and pepper (75g scallop, onion, ginger, pepper, vinegar, sugar, 6g oil), and cabbage mushroom soup (70g cabbage, 10g dried mushrooms, 20g vermicelli, 1g oil, 300ml broth).
- **Snack**: 50g of orange.
The distribution of meals for the elderly should ideally be 30% at breakfast, 35% at lunch, and 35% at dinner. For older women, slight adjustments can be made by reducing portion sizes or using less oil and fat to lower overall caloric intake by 200–300 kcal. These meal plans are flexible and can be adapted based on individual health conditions and preferences.