Although the peak period of new coronavirus infections has come to an end, many older adults are still suffering from some problems intermittently. Recently, whether in wards, outpatient clinics or on self-media platforms, we will encounter the following two questions: What should I do if older people at home lose weight significantly after being infected with COVID-19? The elderly at home are still coughing and fatigued. How can I take supplements to speed up recovery? Today I have summarized some simple, easy-to-understand and easy-to-implement dietary suggestions for Yanking elderly people during their recovery period. I hope this little “diet therapy” tip can be helpful.
For the elderly aged 65-79
The general principle of the diet is to have a wide variety of food, try to ensure no less than 12 types of food per day and no less than 25 types of food per week; sufficient animal food, including eggs, milk, meat, poultry, Fish and shrimp every day, and often eat soy products; try to have three meals There are vegetables and vegetables are not used to replace fruits, and fruits are not used to replace vegetables; food texture and cooking methods are adjusted according to chewing and swallowing abilities and taste preferences, and eating together is encouraged. The food selection and amount recommendations are as follows, but it should be noted that the grams in the following are raw weights of food.
Cereals
For the elderly weighing 60-70 kilograms, 75-100 grams per meal; for the elderly weighing 50-60 kilograms, 50-75 grams per meal. According to the digestive ability of the elderly, some whole grains and miscellaneous beans, such as oats, brown rice, corn, millet, red beans, mung beans, etc., can account for up to about 50% of the total food intake throughout the day.
Potatoes
About 50-100 grams per day. Avoid using potatoes as a substitute for grains. Potatoes refer to sweet potatoes, purple potatoes, potatoes, yams, taro, etc.
Vegetables
400-500 grams per day; choose more dark vegetables, such as rape, spinach, purple cabbage, broccoli, lettuce, carrots, etc. Have as many vegetable varieties as possible, even if the amount of each is small.
Eggs
One per day.
Milk
300-400 ml of milk or yogurt per day.
Lean meat/fish and shrimp
About 100 grams per day.
Soy products
15 grams of soybeans, or 100 grams of tofu, or a cup of soy milk per day.
Fruit
200-300 grams per day, more varieties are better.
Nuts and seeds
If the elderly have strong teeth and strong chewing ability, they can arrange 15-20 grams of pistachios, walnuts, almonds, pumpkin seeds, sesame and other original roasted nuts and seeds without sugar or salt every day. Elderly people with poor oral conditions can powder these and add them to foods such as porridge and oatmeal paste.
Cooking oil
Try to choose vegetable oils such as olive oil and camellia oil that are more beneficial to the cardiovascular system, between 30 and 40 grams per day, as appropriate. Avoid animal fats as much as possible, such as lard, chicken and duck fat, butter, etc. – they are higher in saturated fatty acids and have a “pro-inflammatory” effect, which is not conducive to recovery.
Others
Various mushrooms, algae, fungi, white fungi, and other fungi are very beneficial ingredients and can be consumed in appropriate amounts every day.
For senior citizens over 80 years old
The general principle of diet is to have a rich variety of food, try to ensure no less than 12 types of food per day and no less than 25 types of food per week; the texture of food is diverse, and multiple ways of eating are encouraged; choose foods with soft texture and high energy and nutrient density; eat more Fish, poultry, eggs, milk and beans, appropriate amounts of vegetables and fruits; eat three meals, small meals frequently, and eat regularly; take various measures to encourage eating and reduce unnecessary food restrictions. The food selection and portion recommendations are roughly the same as those for people aged 65-79, but the following adjustments are also needed:
Vegetables
There are no excessive intake restrictions or requirements, mainly based on the preferences of the elderly, but a rich variety and selection of dark vegetables are encouraged.
Milk
300-500 ml of milk per day or other dairy products such as yoghurt and milk powder.
Lean meat/fish and shrimp
About 100 grams per day.
Soy products
15 grams of soybeans, or 100 grams of tofu, or a cup of soy milk per day.
Fruit
The principle is the same as that of vegetables, without too many restrictions.
Cereals
The principle is the same as that of fruits and vegetables. The texture can be fine and soft, but the energy density should not be too low. Therefore, it is not just rice porridge and plain noodles but also appropriate amounts of soft meat, eggs, vegetables, cooking oil and other foods.
What additional nutrients do the elderly need?
In addition, there are some additional supplements, such as protein, complex nutrients and vitamin D. In principle, the supplement principles for seniors over 80 years old are the same as those for seniors aged 65-79.
Elderly people
1. The appropriate protein intake is 1.2-2.0 grams/kg of body weight. This means you need about 60-120 grams of protein per day. So, how to help the elderly reach protein targets? If you can normally eat, on the basis of no less than 150 grams of grains and cereals per day, one egg per day, 300 ml of milk or yoghurt, 100 grams of tofu or a cup of soy milk, 50 grams of lean meat/fish and shrimp, etc. – add up to about Can provide about 50 grams of protein. On this basis, if the elderly are still able, for every additional cup of milk (soy milk) or 50 grams of lean meat (Fish and shrimp), they can get an additional 8-10 grams of protein.
However, many elderly people are affected by factors such as chewing, swallowing, appetite, digestion ability, bed rest, and inactivity. It is difficult for them to eat enough of the foods recommended above through natural foods. What should they do if their protein intake is insufficient? Protein supplements are available. It is recommended that whey protein is the first choice, followed by whey protein + soy protein isolate, and then protein powder derived from soy protein isolate or other plant protein sources. It can be taken directly with water or added to liquid or semi-liquid foods such as porridge, cereal paste, milk, soy milk, etc.
Elderly people with limited abilities
2. Elderly people with limited abilities and insufficient food intake may also need to consider taking a daily multi-nutrient supplement.
Multi-nutrient supplement
3. If the multi-nutrient supplement only contains 400-600IU (or 10-15 micrograms) of vitamin D, it is obviously not enough. It is recommended to supplement with an additional 1000IU (or 25 micrograms) of vitamin D, or follow the doctor’s advice. Because relevant studies have confirmed that the vitamin D level in the elderly infected with the new coronavirus will be relatively low. In addition, many elderly people stay in bed, go out to sunbathe, and have too little skin exposure area. They may themselves be deficient in vitamin D. It is beneficial to supplement in an appropriate amount.
Food intake is too limited
4. Elderly people whose food intake is too limited can consider complete nutritional formulas. The outer packaging of the products basically has a “Formulas for Special Medical Purposes” logo. Generally speaking, 200-400 ml of complete nutritional formula food per day can provide 200-400 kcal of energy and more than 8-16 grams of protein and is suitable for snacking in the morning, afternoon or evening before going to bed. For an elderly person weighing 60 kilograms, 200 ml of fully nutritious formula food twice a day can provide 26%-27% of the energy and protein needed throughout the day. If you drink 500 ml a day, it is equivalent to completing the daily meal. 1/3. Text/Liu Suiqian (science popularizer, clinical nutritionist, member of the Chinese Nutrition Society)
