Our daily diet consists of cereals, miscellaneous beans, animal foods (including fish, meat, milk, eggs, etc.), legumes, vegetables and cooking oils, plus dry and fresh fruit. Each type of food has its own nutritional characteristics and should be eaten regularly. Here are some examples of specific recipes:
1,60-year-old recipe example
Subject: 60-year-old male, light worker.
The following recipes provide energy of 2000 kcal and 71 grams of protein. Other nutrients are basically in line with the requirements of the elderly.
Breakfast steamed bread (standard powder 40 grams), milk lying eggs (250 grams of milk, 40 grams of eggs).
Hot spring cake (standard powder 70g), fried vegetables (25g of pork, 100g of green bean sprouts, 100g of spinach, 20g of chives, 20g of vermicelli, 10g of vegetable oil, soy sauce, salt amount), red bean millet porridge (millet 35 grams, 15 grams of red beans).
Dinner rice (150 grams of glutinous rice), mushrooms burned cabbage (200 grams of Chinese cabbage, 10 grams of mushrooms, 15 grams of vegetable oil, soup, onions, ginger, cooking wine, salt amount), fried carrots (10 grams fat pork, carrots 50 grams , Winter bamboo shoots 50 grams, vegetable oil 5 grams, ginger, soy sauce, salt amount), spinach seaweed soup (50 grams of spinach, seaweed 10 grams, chicken soup, material sprinkled, monosodium glutamate, salt amount).
Late orange 50 grams.
2nd, 70-year old recipe example
Target: 70-year-old male, extremely light manual worker.
The recipe provides 1800 kcal energy and 65 grams of protein. Other nutrients meet the needs of the elderly.
Breakfast Hanamaki (standard powder 50g), milk (milk 200g).
Lunch cake (standard powder 150g), pork fried leeks (25 grams of pork, 120 grams of wolfberry, 8 grams of vegetable oil), three threads of shrimp (10 grams of dried shrimps, 50 grams of spinach, 70 grams of potatoes, 80 grams of carrots , vegetable oil 5 grams), jellyfish soup (10 grams of jellyfish, broth 300 ml, a little parsley).
Dinner rice (100 grams of rice), onion pepper octopus (75 grams of scallop, onion, ginger, pepper, vinegar, sugar amount, vegetable oil 6 grams), cabbage Chinese mushroom soup (Chinese cabbage 70 grams, dried mushrooms 10 grams, vermicelli 20 Grams, oil 1 g, soup 300 ml).
Late orange 50 grams.
Three meals for the elderly heat distribution: breakfast accounted for 30%, lunch and dinner each accounted for 35%. Older women can use the above recipes to go to some of the cities for food and oil to reduce the energy of 200-300 kcal.