Healthy food for the elderly. Diet in old age and a balanced diet. Vitamins, mineral salts, water

From this article you will learn:

Why nutrition problems appear in old age

How to prepare meals for the elderly

What foods should not be eaten by older people suffering from constipation

Can you drink alcohol in old age?

To maintain the vital activity of the body and correct various states an elderly organism, it is necessary to provide the body with energy and various nutrients. Proper nutrition plays a key role in this process. It is important to consider that a slowing metabolism, various diseases and lifestyle should be fundamental factors in choosing a healthy diet and menu. Taking into account these principles will allow you to form a complete diet that will take into account the individual needs of each person.

Features and principles of rational nutrition of the elderly

Energy balance nutrition

It is worth keeping a strict calorie count: both overeating and eating a large amount of fatty foods and foods are harmful. rich in carbohydrates(bread, cereals, sugar). Often, it is overeating that causes the main harm to health.

Prevention of atherosclerosis

Arteriosclerosis is one of the leading causes of death in humans. old age. You need to eat as little animal fat as possible, as much fish as possible. It contains important fatty acids. Also, cottage cheese and dairy products, vegetables, fruits are indispensable in the diet. All this will help lower cholesterol in the blood and will prevent its absorption into the blood through the intestines.

Maximum Diet Diversity

To maintain the optimal functioning of the body, the daily menu should include a variety of products: fish, meat, eggs, vegetables and fruits, dairy products, cereals.

Sufficient intake of vitamins and minerals

Apart from right choice products, it is important to prepare food properly. For example, by improperly preparing vegetables or fruits, you can completely destroy the vitamins they contain. Minerals in the body are supplied by raw fruits, vegetables, freshly washed juices, dried fruits.

For the nutrition of the elderly, it is important to avoid canned foods and various concentrates. The basis of the diet should be raw vegetables and fruits, and on a year-round basis. A large amount of salt, by the way, negatively affects blood pressure, heart function and retains water in the body. The recommended amount of salt per day is no more than 10g. Moreover, it is important to limit the consumption of obviously salty foods, such as herring, pickled cucumbers, mushrooms, etc.

Products and dishes should be light, well digestible

Digestive enzymes work worse with age and digestion activity decreases markedly. Mushrooms, legumes and smoked meats can greatly complicate the work of the digestive tract. Therefore, it is worth preferring this harmful products fish and dairy products, instead of animal proteins.

Food should be appetizing

Dishes should look appetizing enough, since the appetite of the elderly is quite strongly reduced. Use fresh seasonings: onion, dill, garlic, parsley, etc. They have an excellent property to enhance the taste, and they also contain a large amount of vitamins and minerals. By the way, few people know, but onions and garlic serve as an excellent prevention of atherosclerosis and increase the functioning of the digestive system.

The main problems in older people are slow metabolism, reduced appetite, various side effects from medications, overeating and picky eating. Perhaps not all, but most of them will certainly be faced by people with age. To reduce the consequences of such phenomena, it is important to change your usual diet:

Sources of proteins. The best protein is not meat, but seafood protein. It is much better absorbed and much more useful. It is advisable to consume seafood daily, boiling or steaming them. You need to eat meat 2 times a week maximum. Moreover, soups in meat broth only once a week. You can eat 3 eggs a week. Dairy products are not limited, but it is important to choose low-fat ones.

Sources of fats. If you use fats, then only vegetable. Oil - only unrefined and only fresh - add to salads, cereals, but do not abuse. Cholesterol metabolism is activated by animal fats, with which it is also important not to overdo it. The fat found in eggs and dairy products in general will suffice. It is also important not to overdo it with butter - a maximum of 1 sandwich per day can be consumed.

Sources of carbohydrates. Carbohydrates are extremely important for the diet of an elderly person. They should only be complex ones that release energy slowly. Moreover, in order to maintain normal operation gastrointestinal tract, the presence of indigestible dietary fiber in food is important. They will not only help to avoid such unpleasant phenomena as constipation, but also stimulate the entire digestive system. You can find them in wholemeal bread, cereals (buckwheat, oatmeal), vegetables, fruits. Everything that grows in the beds should be eaten exclusively raw, eat soups, casseroles and more.

Sources of micro and macro elements, vitamins. The older we get, the worse nutrients are absorbed. All micro- and microelements help our body regardless of age, but in old age their help is invaluable. Of course, doctors advise getting all the elements along with food, however, all people over 60 should take additional nutritional supplements to stabilize the amount of vitamins and elements in the body.

Restrictions and prohibitions. The main thing is to rationally approach the construction of the menu, then the prohibitions and restrictions will seem insignificant. The main goal of all restrictions is to reduce obesity, cardiovascular diseases, and diabetes. This can lead to "empty calories" - sugar, pastries, confectionery. Replace them fresh berries, honey, fruits. Also, it is undesirable to eat bread made from finely ground flour and polished cereals.

Excess load on the gastrointestinal tract in old age is undesirable. To avoid this, you can not overeat, eat salty, spicy and smoked foods.

A categorical "no" in the diet of the elderly. All semi-finished products, sausages, soda and fast food should be strictly excluded from the diet. Alcohol is acceptable, but in very moderate amounts. The most optimal is a glass of dry wine. Use table salt better at least extra salt will only help the development of heart defects. However, it is important to understand that the diet should be varied so as not to introduce the body into a state of stress.

For the full assimilation of food in old age, it is necessary not only the characteristics of food, but also general state person. To keep the body in good shape, it is also important to introduce physical activity. This will help stabilize digestion. In addition, it is necessary to maintain optimal psychological condition. Eating should not be accompanied by reading or watching TV, it is much better to communicate with loved ones while eating, for example.

An example of a menu for the elderly for a week

Monday

Breakfast: tea (green), sandwich with cheese and butter.

Second breakfast: milk porridge (milk), apples, grated with boiled grated carrots, with lemon dressing.

Lunch: green salad, pea soup, fish cutlets with mashed potatoes and rosehip compote.

Afternoon snack: dairy products.

Dinner: baked apple, veal cutlets with boiled vegetables (small portions).

Breakfast: chicory with milk, cottage cheese with low-fat sour cream.

Second breakfast: oatmeal with milk, cottage cheese pancakes, green tea.

Lunch: cauliflower soup, stewed beef with peas, cranberry compote.

Snack: one apple or any fruit.

Dinner: eggplant baked in cheese, mashed potatoes, berry jelly.

Breakfast: tea with muffin.

Second breakfast: fruits and porridge.

Lunch: sweet pepper salad, onion soup, chicken meatballs with rice, prunes compote.

Snack: rosehip compote, cottage cheese cream.

Dinner: rice porridge, lemon tea.

Breakfast: warm milk with lamb.

Second breakfast: milk porridge, butter sandwich, barley coffee.

Lunch: noodle soup with meatballs.

Afternoon snack: dried fruits.

Dinner: zucchini pancakes, sour milk drink.

Breakfast: cocoa with milk, chicken or rabbit pate.

Second breakfast: oatmeal porridge on the water, boiled egg (without yolk), tea with lemon.

Lunch: tomato rice soup, steamed fish steak with boiled vegetables, rosehip compote.

Afternoon snack: grapes, cheese.

Dinner: tomatoes stuffed with rice and mashed potatoes, dried fruit compote.

Breakfast: tea with milk, a bun with cottage cheese.

Second breakfast: milk porridge with cinnamon, sandwich with butter, cocoa with milk.

Lunch: lentil soup with croutons, fish with mushrooms, steamed, boiled potatoes, cranberry jelly.

Afternoon: fruit.

Dinner: fish soup (lean), salad (like vinaigrette), tea.

Sunday

Breakfast: chicory with milk, ham sandwich.

Second breakfast: beaten eggs, cheese and butter sandwich, cocoa with milk.

Lunch: vegetable soup, boiled chicken with pasta, fresh juice.

Afternoon snack: kefir, Rye bread with jam.

Dinner: cottage cheese pie, apricot compote.

This is one of the diet options for the elderly. Of course, it is important to select it taking into account the diseases and preferences of the person. But in the proposed version, there are definitely no products that dilute digestion or that can harm a weak body.

What is the diet for constipation in the elderly

One of the most unpleasant consequences changes in body functions with age - constipation. At the same time, nutrition for the treatment of this disease is the key to a quick recovery.

Be sure to exclude the following foods from your diet:

any dough - puff or rich, bread made from premium flour;

any meat and fatty poultry (goose or duck);

smoked meats and canned food;

eggs (boiled and scrambled)

radish, garlic, onion, turnip, radish;

• blueberries, dogwood, quince;

  any confectionery;

  hot sauces, mustard.

Also, with constipation, the following are banned:

• black coffee;

  strong tea;

  any kissels;

  any alcohol.

In addition, exclude rice and semolina.

You can eat with constipation:

rye bread and bread baked from wholemeal flour, as well as dry biscuits and pastries;

vegetable soups cooked in meat broth, as well as borscht, beetroot soup and fresh cabbage soup;

semi-viscous and crumbly cereals, especially buckwheat;

low-fat varieties of poultry and meat;

fish in boiled and baked form;

seafood;

greens and non-sour sauerkraut.

Special recommendations in the use of beets, melons, prunes, plums, figs and apricots. Salads made from raw vegetables (for example, vinaigrette) are also shown. Refueling exclusively from vegetable or olive oil. Vegetable caviar and fruit salads will also come in handy.

It is best to drink dairy products for constipation: fermented baked milk, curdled milk and yoghurts (with good tolerance to dairy products), rosehip and rye bran compote, vegetable and fruit juices.

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5 meals a day full and diet.

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Individual work of psychologists: art therapy, music lessons, modeling.

Weekly examination by specialized doctors.

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At any time of the day or night, the elderly will always come to the rescue, no matter what problem worries them. In this house, all relatives and friends. An atmosphere of love and friendship reigns here.

How to prolong life and how to avoid premature old age are two questions that people have never stopped thinking about. Since ancient times, man has been looking for the elixir of youth, but these searches have been unsuccessful. Nevertheless, modern scientific searches for ways and methods to prevent aging and prolong life continue. According to some scientists man should live at least 100 - 120 years.

However, longevity itself makes sense when health, vitality, and the possibility of creative activity are preserved. Therefore, the main task is to prevent premature aging, painful and painful decrepitude. In this regard, an indispensable condition for longevity, health, ability to work, vigor is proper nutrition, which is one of the main constantly acting factors. external environment which has a very significant beneficial effect on the state of the body during aging. Some scientists believe that nutrition is practically the only remedy that can extend life expectancy by 25 to 40%. However, nutrition may not give any effect if you do not follow a hygienic regime of work, rest and sleep, do not stop smoking and do not refrain from drinking alcohol.

A significant age-related restructuring in a person occurs at about 45 years. At this age, the activity of the endocrine glands noticeably changes, oxidative processes in organs and tissues decrease, and at the same time the need for food necessary to cover the body's expenses.

Of course, the named age is conditional. In life there are deviations in one direction or another. Much depends on living conditions, the nature of work, past illnesses. But still, most often it is at the age of 45 - 50 years that the changes that have occurred in the body begin to manifest themselves - early precursors of aging.

The task of maintaining a healthy old age is to delay the decline in the body's resistance. It is necessary to ensure healthy old age not when it has already shown itself sharply, but when it is just coming.

At the age of 45 - 50, it is necessary to start with special attention to preventive measures, including the correct construction of your diet.

At this age, the following three main precursors of aging related to nutrition often begin to appear:

1. Wrong course of metabolic processes in the body;

2. The appearance of cardiovascular disorders;

3. Violation of the activity of the digestive organs.

The incorrect course of metabolic processes makes itself felt in the form of a tendency to be overweight, despite the observance of the usual diet, and various violations in the joints in the form of crunching and pain, which are called gouty, although there is no real gout as an exchange disease. The main attention should be paid to the tendency to be overweight, which threatens the development of obesity. To gain weight means to grow old, since with fullness the load on the heart increases, oxidative processes in the body proceed more slowly, and resistance decreases. infectious diseases. "The wider the waist, the shorter the life," says an English proverb.

A tendency to be overweight due to a decrease in oxidative processes is sometimes observed after the age of 30. In such cases, measures should be taken already at this age against fullness, but most often the tendency to gain weight is observed after the age of 40, earlier in women than in men. Here, not only the decrease in metabolic processes directly related to nutrition plays a role, but also a change in the activity of the endocrine glands.

A crunch in the joints, pain during movement indicates a violation of salt metabolism. It is known that some foods containing a lot of oxalic or uric acid, contribute to the retention and deposition of salts, so that proper nutrition it is possible to prevent the development of so-called gouty and other disorders.

Violations of the cardiovascular system in middle age are manifested in the form of increased shortness of breath when walking fast, even climbing to the third floor becomes more difficult.

There is some, imperceptible at first for others, weakening of memory, which is associated with some changes in the blood supply to the brain, absent-mindedness appears, they make themselves felt with significant stress discomfort in the retrosternal region and in the region of the heart. These violations of the full activity blood vessels are associated with abnormal deposition of protein-fat compounds on their walls, which impede normal blood flow. This so-called atherosclerosis is a frequent companion of an elderly person.

But atherosclerosis is not a mandatory disease of old age. With the wrong lifestyle, increased smoking, poor nutrition, atherosclerosis is also observed in young people, who, in connection with this, age prematurely. Nutrition plays a role in the development of atherosclerosis, eating right can not only prevent the development of atherosclerosis, but also eliminate its initial manifestations. Tendency to constipation, increased formation of gases in the intestines can be prevented by proper nutrition.

COMPOSITION OF HUMAN FOOD

Age-related features, the possibility of developing some of the listed disorders that lead to premature aging, require a person in middle and old age to be especially careful about organizing their diet.

The diet as a whole consists of four parts: caloric content or quantitative part, chemical composition, physical properties and diet. All these elements of the diet must be taken into account when choosing products, cooking them and compiling menus.

The main groups of substances in the diet of a middle-aged and elderly person are: proteins, fats, carbohydrates, vitamins, mineral salts and water. These nutrients must be included in the composition of food. Each of them should be contained in food in certain proportions, according to age and professional characteristics.

It is almost impossible to deal with the daily calculation of the chemical composition and caloric content of the diet. Diverse, properly prepared food provides a person with the necessary nutrients, but knowledge of the need makes it possible to choose the right products for a complete and high-quality diet, taking into account age characteristics and the state of the body.

PROTEINS

Proteins are of exceptional importance in the life of the body, occupying a central position in the metabolism. This is the main plastic material that makes up all the organs of the body, as well as hormones, digestive juices, enzymes, etc. Protein makes up 54% of a person's mass. Insufficiency of proteins in the diet leads to an increased susceptibility of the body to infectious diseases; it reduces the processes of hematopoiesis, leads to disruption of the activity nervous system, endocrine glands. Proteins neutralize poisons and toxins that have entered the body, a sufficient amount of protein in food increases resistance to stress, which can be the cause of many diseases. Protein is involved in basic life processes and is the basis of life. Proteins, in Greek proteins, from the word "protos", which means the main, the only one. In order to ensure all the most important life processes, sufficient intake of the body with food is necessary. It is important to say that protein, unlike, for example, fats and carbohydrates, cannot be synthesized in the body and cannot be replaced by other nutrients. Food is the only source of protein. Therefore, food proteins are considered an absolutely essential part of the human diet. In older people, protein reserves are small, it is not as well absorbed. That is why a person of middle and old age needs to increase the content of proteins in the diet, or at least not limit it. The daily diet should contain about 100 - 110 g of protein, and when engaging in physical labor, this amount should be increased according to the severity of the work up to 140 g. The qualitative composition of the protein in the diet is of great importance. Breaking down in the stomach intestinal tract When digested, proteins break down into simpler chemical compounds - amino acids. In the process of metabolism, some amino acids can be converted into others in accordance with the needs of the body, but some amino acids the body is not able to form, they must be contained in food. These amino acids are therefore called essential. A complete food is considered to be one that contains a sufficient amount of essential amino acids.

Animal proteins are more complete in terms of the quality and quantity of amino acids they contain. In the diet of middle-aged and elderly people, there should be about 50% of animal protein. The most favorable ratio of animal and vegetable protein in the diet is 1:1. In order to avoid a deficiency of certain substances, it is recommended to use combinations of vegetable and dairy products (cereals with milk, bread with milk, dumplings, succulents), vegetable products with meat, fish. At the right combination vegetable and animal protein improves the absorption of vegetable proteins.

A very important property of proteins is the speed of their digestion and absorption. By speed of digestion food proteins can be arranged in the following sequence: fish, dairy, meat, bread, cereal proteins. Protein digestion is disturbed by some substances contained in peas, beans, soybeans, which reduce the digestive activity of digestive enzymes. Therefore, the elderly are advised to include legumes in food less often and in smaller quantities, and from animal proteins, give preference to fish and dairy.

Extractive substances (water extracts) of meat, fish and mushrooms are undesirable in the diet of the elderly. Therefore, meat and fish broths should not be consumed daily, and it is better to consume meat and fish boiled. Extractive substances impair metabolism, lead to the accumulation of uric acid in the blood, which leads to the development of gout. All this should be reflected accordingly in the menu and cooking.

CARBOHYDRATES

Carbohydrates are the main source of human energy. Their number in the diet of a middle-aged person should correspond to the amount of energy consumption, depending on the nature of work, external temperature, the presence of "stressful" situations, and averages 400 - 500 g per day, i.e., for each gram of protein there should be 4 - 5 .5 g of carbohydrates, but no more. For an elderly person, the ratio of carbohydrates to protein should be recommended in the range of no more than 3 - 3.5 to 1 gram, i.e. in the diet, the total amount of carbohydrates should be 290 - 300 g, because at this age the functions of the pancreas, which play an extremely important role in the absorption of carbohydrates, is reduced and their excess consumption can lead to the development of diabetes. An excess of carbohydrates is the main source for the formation and deposition of fat in the body. Excess weight affects health and longevity. The age of overweight people is 7 years shorter than that of people with normal weight body. Increased consumption of carbohydrates and especially easily digestible ones, such as sugar, honey and products made from them, can lead to disruption of the nervous system.

Contains mainly carbohydrates herbal products- Vegetables, fruits, grains. Simple carbohydrates - monosaccharides are represented in the diet by glucose, fructose, sucrose and lactose. Complex carbohydrates - polysaccharides are represented by starch, glycogen, fiber, pectin. Simple refined sugar is a disaccharide, a source of easily absorbable carbohydrates.

Particular attention in the diet of middle-aged and elderly people deserves vegetable fiber, which belongs to non-edible carbohydrates, since it is almost not absorbed by the body. However, their role in the body is great. They form stool, improve the intestinal microflora, destroying putrefactive bacteria, increase intestinal peristalsis, and contribute to the excretion of cholesterol from the body. Lack of fiber leads to constipation, intestinal obstruction. Fiber inhibits the development of obesity, because due to its significant volume, it contributes to faster satiety and reduces the amount of food consumed. Therefore, diets should contain at least 25 g of fiber (cellulose) and other indigestible polysaccharides. Their sources are plant products, mainly vegetables, fruits, bran, buckwheat and oatmeal.

FATS

The role of fats in the human body is great. Fat is a valuable energy material. However, despite the fact that fats have almost twice the calorie content of both proteins and carbohydrates, they cannot be considered only as a source of energy. They carry out various vital important features in the body. They are necessary for the assimilation of certain mineral salts, vitamins, improve activity thyroid gland, increase oxidative processes in the body, increase the taste of food. However, their number in the diet of the elderly should be limited.

A high fat content in food contributes to an increase in blood cholesterol, an increase in blood coagulation, which should be avoided for the prevention of atherosclerosis. The negative effect of excess fat on the properties of blood in the elderly is more pronounced than in young people. The fat content in the daily diet of a person should not exceed 1.5 g per kilogram of body weight, and in old age - one gram per kilogram of body weight, i.e. the total amount of fat in the daily diet should not exceed 100 g (of which 30 g - vegetable oils).

The quality of the fats consumed is important. Breaking down in the body, fat breaks down into its constituent parts - fatty acids. Fats containing many so-called unsaturated fatty acids have a higher biological activity, they stimulate oxidative processes in the body. These fats include low-melting vegetable oils: sunflower, olive, corn, etc. Less unsaturated fatty acids are found in refractory animal fats - lamb, pork, beef. The melting temperature of fat determines its absorption in the body. The lower the melting point, the easier it is to digest the fat. Refractory fats (beef, lamb, lard) are more difficult to digest and assimilate in the body than other types of fat. These processes are especially difficult in the elderly and old people, which is explained by a decrease in their functional abilities of the digestive organs. Therefore, it is advisable to exclude mutton, beef, pork fat from the diet of the elderly. In addition, animal fats contain a fat-like substance - cholesterol, the excess content of which in the diet is also harmful.

Butter - milk fat - also contains cholesterol, but butter has special beneficial properties. It contains vitamins A and D and it is easily absorbed by the body, which makes it indispensable in the nutrition of children, the elderly and debilitated patients. In addition, it has good taste and resistance to heat treatment. This allows butter to be included in food more widely than other animal fats.

The daily diet of the elderly should include no more than 75 - 80 g of fat, of which 40% of vegetable origin and 30% of milk - butter.

VITAMINS, MINERAL SALT, WATER

The importance of vitamins for the normal functioning of the body is enormous. They have a high biological value and are involved in numerous biochemical reactions of the body. Vitamins are not synthesized by the cells of the body, are not produced by them and must be supplied with food. The need for them is very great, but their deficiency or absence in food or excess causes serious health problems.

Middle-aged and elderly people need the usual amount of various vitamins for human health. But some of them need to be addressed Special attention. They should be enough in the diet. These vitamins include: C, E, B6, B1, A.

Vitamin C increases the body's resistance to infections, prevents the development of atherosclerosis, and therefore, if early symptoms of atherosclerosis are detected, the daily amount of vitamin C in the diet should be increased from 70 milligrams of usual to 100.

Vitamins E, B6 play a role in the formation and preservation of active state so-called "vitamin E". Their content in food depends on cell growth, condition skin(in the blood of people suffering from eczema, their number is reduced), the absorption of fat and much more. Vitamin A is important for normal vision and prevention colds upper respiratory tract.

Does not change significantly in old age and the need for mineral elements and water. But just as with regard to vitamins, here we need to pay more attention to some of the mineral elements: table salt, copper, iron, cobalt, zinc, manganese. Excessive salt intake adversely affects the functioning of the heart, liver, kidneys, and nervous system, so you should stick to moderate salt intake. Copper, iron and cobalt are those bioelements that provide the ability of the body of an elderly person to maintain its adaptability to the effects of the external environment, and are also of no small importance for hematopoiesis; zinc contributes to the normal metabolism of fats. Vegetables and fruits, yeast - good sources providing these vitamins and mineral salts.

The total amount of water in the daily diet should be about 2.5 liters. About 1 liter of water is contained in the food itself. A certain amount is formed in the body, so the diet should contain about 1.5 liters of free liquid in the form of drinks: milk, soup, compotes, juices, etc.

BRIEF DESCRIPTION OF BASIC FOOD PRODUCTS

At the age of 50 - 55 years, due to the age-related restructuring of the body, nutrition should have significant features, so a person who has stepped over this age needs to make some changes in his diet. These changes concern both the qualitative and quantitative aspects of nutrition, as well as its regimen.

The composition of food should include products of both animal and vegetable origin, containing all the basic nutrients necessary for the life of the body: proteins, fats, carbohydrates, mineral salts, water. The body's need for them is fully covered only with a mixed and varied composition of food. The nutrition of a healthy middle-aged and elderly person should be, like rational nutrition for any age in general, first of all, full and varied. That is why one should take into account the role that individual nutrients play at a given age and their content in various products.

All the main nutrients are included in different groups of products, for example, dairy, meat - fish and others, which have unequal nutritional value.

To eat right, you need to know what place in the diet of the elderly belongs to certain foods and individual dishes, and in accordance with this, which foods are preferable to use.

MILK AND DAIRY PRODUCTS

Milk contains about 100 constituent elements and is the most important food product, which includes all the basic substances necessary for the body in optimal proportions and in an easily digestible form.

In old age, vitamins A, E, group B, choline and the amino acid methionine are of particular importance among the nutrients that play a preventive and therapeutic role in atherosclerosis. All these substances are found in milk. Therefore, after the age of 50, milk, dairy and especially lactic acid products should have an exceptionally important place in nutrition.

More than 500 different dishes can be prepared from milk. Milk is used to prepare such valuable food products as condensed milk, cream, cheese, cottage cheese, kefir, curdled milk, koumiss, etc.

Powdered milk is also a complete product, which in its own way chemical composition almost indistinguishable from natural. Spoiled milk, obtained by fermenting milk with various lactic acid bacteria (yogurt, varenets, yogurt, or fungi (kefir)), have a beneficial effect on the functioning of the intestine and suppress putrefactive and fermentation processes in it.

Valuable dairy products are cottage cheese and cheese. Cheese is better to use not very sharp varieties. Cottage cheese contains 16% protein, calcium and phosphorus salts, has a beneficial effect on fat metabolism and has a diuretic effect. From cottage cheese you can cook a large number of delicious and healthy meals, combining it with vegetables and cereals.

In the elderly, the use of skimmed milk, whey and buttermilk can be recommended. The skimmed milk and whey remaining during the processing of milk into cream and cottage cheese are a valuable food product that contains almost no fat, and hence cholesterol, which is important in the prevention of many diseases, in particular, atherosclerosis. After the fat is removed, protein remains in them, milk sugar and mineral salts. Kissels and kvass can be prepared from these products.

Milk and dairy products are regarded as "protective" in the diet of an elderly person, who is recommended to consume about 100-150 g of cottage cheese per day. In the daily diet of middle-aged and elderly people, these products must be present.

VEGETABLES, FRUITS, BERRIES, GREENS

Vegetables and fruits are the only sources of many important substances for the body that are not found in other foods. Therefore, in the diet of older people, along with dairy products, a variety of vegetables, fruits, berries and herbs should be present. They contain various vitamins, mineral salts, have a beneficial effect on metabolism, promote better digestion and absorption of nutrients, proper digestion and regular bowel function. Mature fruits and some root crops (beets, turnips, rutabaga, carrots, etc.) also contain so-called pectins, which absorb harmful substances and reduce the intensity of putrefactive processes in the intestines. And garlic, onions, radishes, etc. contain, in addition, phytoncides - substances that have a detrimental effect on pathogenic microbes.

Vegetables and fruits contain almost no fat. Plant foods are poor in sodium salts, but rich in potassium and magnesium salts, which have a beneficial effect on the activity of the cardiovascular system. Many vegetables, fruits and berries prevent the development of atherosclerosis due to the content of carotene in their fiber, from which vitamin A and other vitamins are formed in the body. They are the main source of vitamin C.

A good source of vitamin C are apples, mountain ash, viburnum, onions, cabbage, potatoes, rose hips, gooseberries, raspberries, lettuce, young nettles, tomatoes, horseradish, radishes, black currants.

In summer, it is useful to prepare blackcurrants by passing them through a meat grinder and mixing them with sugar in the proportion of 2 kg of sugar per 1 kg of currants. Store the resulting mass in a well-sealed glass container in a cool place.

Sauerkraut and its brine can be a good source of vitamin C in winter and early spring. Pickled cucumbers and green tomatoes do not contain vitamin C.

In order to eat right in old age, the daily norm should include up to 500 g of vegetables and herbs and up to 400 g of fruits and berries. In the summer-autumn period, you need to eat more fresh vegetables and fruits in order to create a certain supply of vitamins in the body.

Legumes should also be included in diets - peas, beans, beans, soybeans, etc. They are rich in proteins, especially soybeans, fats, and are better absorbed when pre-soaked and mashed.

Nuts, raisins, apricots, dried pears and prunes are useful in old age. Dried fruits and berries are rich in mineral salts, retain vitamins, and have greater nutritional value, especially in terms of calories, than fresh ones.

All kinds of vegetables, fruits, berries, fresh herbs, as well as vegetable dishes, side dishes, salads, vegetarian soups (vegetable and fruit), borscht and cabbage soup on vegetable broths, combined dishes for middle-aged and elderly people should be consumed, if possible, all year round.

FATS, OILS AND EGGS

After the age of 45, fatty foods should be avoided if possible. It contributes to the development of many diseases.

It is better to use vegetable, especially unrefined oils, which do not contain cholesterol and lower its content in the body. Beef fat, pork, etc. should be excluded from the diet. Of animal fats, milk fats are the most useful: butter, sour cream, cream. The daily diet of an elderly person should contain about 70 - 80 g of fat, of which 30 g of vegetable oil.

An intermediate place between animal and vegetable fats is occupied by margarine. It contains high-quality vegetable and animal fats, milk, salt and egg yolk. Creamy margarine contains about 220% butter and fat-soluble vitamins.

Eggs are a very valuable product that contains proteins, fats, mineral salts and vitamins. In old age, however, their use should be limited, because the yolk of eggs is rich in cholesterol. For the elderly, it is recommended to eat no more than 4 eggs per week.

MEAT, POULTRY, FISH

Meat and fish are a source of complete protein, mineral salts and some vitamins. These are essential foods. However, to prevent the appearance and development of atherosclerosis, meat, poultry and fish should be eaten with low-fat varieties. Moderate should be the use of fat, liver, smoked meats, fatty sausages, canned meat and fish. It is advisable to eat them occasionally and little by little. You can include low-fat boiled ham, boiled sausages and sausages, as well as low-fat fish (pike, pike perch, carp, carp, saffron cod) in the diet.

Useful sea fish (cod, flounder, sea bass), as well as sea products that contain iodine.

Less often it is necessary to use strong broths and rich meat and fish soups. Meat and fish should be cooked more often in boiled, stewed, baked form and less often in fried. Fish is good to eat boiled or fried on vegetable oil, as well as in the form of cutlets, soufflé and fish aspic or stuffed.

In human nutrition after 45 years, meat and fish products should not occupy the main place. It is even recommended to organize vegetarian days once or twice a week, when there are no meat and fish dishes on the menu.

The most useful for people in old age should be recognized as nutrition predominantly milky - vegetable.

BREAD, CEREALS, SUGAR

Carbohydrates are the main source of fat in the body. Therefore, after 45 years, especially with a tendency to be overweight, it is necessary to limit flour foods, cereals and sweets in the diet. Too many carbohydrates lead to obesity.

Bread contains a moderate amount of protein, traces of fat and a large amount of carbohydrates. For middle-aged and elderly people, the amount of bread in the diet should be limited to 300-400 g per day. At the same time, you should definitely eat rye and wheat bread made from wholemeal flour, which contains B vitamins, calcium, magnesium, phosphorus, iron salts and a lot of vegetable fiber. The calorie content and digestibility of rye and gray bread are lower than wheat, so rye and gray bread should be preferred over white.

Cereals are made from cereals (wheat, oats, barley, rice, buckwheat, etc.). They contain protein, some fat, minerals and a lot of carbohydrates. For the elderly, it is advisable to use oatmeal, "Hercules", the protein of which has valuable properties, as well as buckwheat, especially with milk or yogurt.

From cereals to reduce their digestibility, it is best to cook crumbly or fried cereals.

Sugar is a carbohydrate that is quickly and well absorbed by the body. The nutritional value of candies and other sweets is equal to the nutritional value of sugar. Sugar and other sweets, especially those containing a lot of fat, confectionery - cakes, pastries, cookies in old age should be limited. It is desirable that sugar is consumed with fruits and berries.

A useful product that contains mineral salts, organic acids, vitamins, enzymes is honey. It can replace sugar in the preparation of compotes, jelly, mousses and drinks.

Sugar, jam, jam, honey are the most digestible carbohydrates. They do not need to be consumed more than 100 g per day, and if weight is added, their amount in the diet should be reduced.

FOOD CALORIES

An important issue in the problem rational nutrition the elderly is the question of the amount of food.

The amount of food a person needs depends on his age, profession and lifestyle. Food serves as a source of energy, therefore, by calorie content, one can judge to what extent the diet corresponds to the energy expenditure of the body.

To a large extent, the need for food depends on the work performed. When switching to work that is associated with less physical activity, it is necessary to reduce the caloric content of the diet.

People who are overweight need to get rid of excess weight and limit the calorie content of food. In addition, you need to cultivate a sense of proportion in food. No need to eat up to full saturation, to satiety. You need to get up from the table with a still existing, albeit small, desire to eat. Harmful overeating. It has been calculated, for example, that if you consume 200 calories more than the norm daily (a glass of milk or a piece of bread and butter), then in a year 7-8 kg of fat will be deposited.

An objective indicator of caloric intake is body weight. If a long time normal weight is maintained, which means that a balance has been established between the expenditure of the body and nutrition.

It is generally accepted that the average weight that a person has at the age of 30 is the most desirable for him in subsequent years. Normal weight is considered to be weight in kilograms, approximately equal to the difference between height in centimeters and the number 100, that is, equal to the last two digits of growth.

If the weight is growing, you need to limit carbohydrate foods in the diet: sugar, sweets, cereals, pasta, bread, potatoes, and also eat less fat-rich foods.

It must be remembered that systematic excess nutrition after a while inevitably leads to obesity.

To reduce weight, fasting days are carried out every 7 to 10 days: fruit, fruit and vegetable, dairy and others. During the "apple" day, a person in 5 - 6 doses (every two hours) receives 2 kg of fresh, peeled apples of not very sweet varieties per day; on a "vegetable - fruit" day - 1.5 kg of various raw vegetables (cucumbers, tomatoes, radishes, lettuce, cabbage), fruits or berries for 4 - 5 doses; in "kefir" - 6 - 7 glasses of kefir; in "curd" - 500 g fat-free cottage cheese and 2 cups of tea without sugar.

As a result of the fasting day, favorable changes in metabolism, weight loss (about 1.5 kg) and improvement in general condition are noted.

The main principle of preventive nutrition in old age is moderation, as well as an increase in muscle activity, as a result of sports, gymnastics, physical culture, work in the garden, vegetable garden.

DIET

To maintain the health and normal functioning of the digestive organs, it is necessary not only to have a full-fledged in quality and sufficient in quantity nutrition, but also to comply with correct mode(routine) nutrition.

If a person eats irregularly and randomly, the harmonious work of the digestive organs is upset. Appear gastrointestinal and other diseases (gastritis, peptic ulcer, colitis, etc.).

The most rational is 4 meals a day. It is important to correctly distribute the amount of food throughout the day. More frequent use causes "fatigue" of the digestive tract, as well as the glands that produce digestive juices. Therefore, food is eaten without appetite and does not give pleasure. Breaks between breakfast, second breakfast, lunch and dinner should not exceed 4 hours. During such intervals, food has time to be digested, which ensures the appearance of appetite. The first breakfast should be heavy and contain fats, bread, meat or eggs, milk, and tea or coffee. At the first breakfast and lunch, you need to eat a little more than two-thirds of the daily food ration.

The second breakfast (at work) is light, about 15 - 20% of the diet.

Lunch (after work) is quite satisfying, about 40 - 45% of the daily diet.

Dinner should be one and a half to two hours before bedtime. It should be light, about 10% of the diet.

Older people with increased appetite and a tendency to be overweight need to eat more often (to reduce food excitability and eliminate hunger (5-6 times a day, but little by little, low-calorie). With frequent meals, appetite decreases. Five or even six meals a day in the elderly age with an almost even distribution of food will not burden the stomach and ensure good digestion.In addition, for better absorption, food should have an appetizing appearance, taste and smell.For this purpose, you can use herbs, garlic, onions, horseradish, vegetable and fruit juices, which not only improve the taste of dishes, but also give the body a lot useful substances: mineral salts, vitamins, phytoncides, etc.

Before eating, if it is without a liquid dish or tea, it is useful to drink some water, fruit and vegetable juice. It contributes better job digestive glands and favorably affects digestion.

You need to start eating, if possible, in a calm state. Therefore, before eating, at least a short rest is recommended so as not to start eating in a state of overwork.

You should not unreasonably resort to ground pureed food, since mechanically sparing food can lead to the development of constipation. Elderly people need to monitor the regular action of the intestines, and for this you need to include wholemeal bread, sour-milk products, prunes, beets, raw vegetables and fruits in the diet.

There is no need to rush while eating. Unchewed or poorly chewed food is a burden on the stomach and intestines and is less digestible, and you should not eat very cold or too hot food.

After eating, you should rinse your mouth and brush your teeth in the morning and evening.

EXAMPLE MENU FOR AN OLDER PERSON

Monday

1st breakfast. Omelette, oatmeal milk porridge, tea with milk.

2nd breakfast. Fresh fruits or berries, baked apple.

Dinner. Vegetarian cabbage soup with vegetable oil, boiled meat, baked with mashed potatoes, compote.

afternoon tea. Rosehip broth, vegetable or fruit juice.

Dinner. Cottage cheese pudding, cabbage rolls stuffed with vegetables. They are cooked in vegetable oil.

For the night. Yogurt.

1st breakfast. Cottage cheese cheese, rice milk porridge, tea with milk, bread.

Dinner. Barley soup, milk, meatballs with stewed carrots, compote, bread.

Dinner. Boiled fish with cabbage in vegetable oil, kefir, pilaf with fruit, tea, bread.

For the night. Yogurt, bun.

For the whole day 250 g of bread, 30 g of sugar, 10 g of butter.

1st breakfast. Salad with meat, buckwheat porridge with vegetable oil, tea with milk, bread.

Dinner. Vegetarian cabbage soup with sour cream, beef stroganoff with potatoes, compote, bread.

afternoon tea. Vitamin juice - 1 glass.

Dinner. Noodles with cottage cheese, carrot patties with apples, tea with milk, bread.

For the night. Yogurt or kefir, cookies.

1st breakfast. Cottage cheese with milk and sugar, rice milk porridge, tea with milk, bread.

2nd breakfast. Fruit or fresh vegetable salad with vegetable oil.

Dinner. Vegetarian borsch with vegetable oil, chopped schnitzel with buckwheat porridge, compote, bread.

afternoon tea. Vitamin juice - 1 glass.

Dinner. Boiled meat with vegetables, bread pudding with sweet sauce, tea, bread.

For the night. Kefir, bun.

1st breakfast. Herring with vegetables and vegetable oil, butter, milk semolina porridge, tea with milk, bread.

2nd breakfast. Fresh fruits or berries, or a baked apple.

Dinner. Soup - milk vegetable puree, boiled meat, baked in mashed potatoes, compote, bread.

afternoon tea. Vegetable or fruit juice.

Dinner. Krupenik with cottage cheese, carrot-apple cutlets, tea with milk, bread.

For the night. Yogurt.

Breakfast. Boiled sausage, barley porridge, tea, bread.

Dinner. Fresh vegetable salad with vegetable oil, vegetarian vegetable soup with sour cream, meat with stewed carrots, jelly, bread.

afternoon tea. Vitamin juice - 1 glass.

Dinner. Cottage cheese pudding, cabbage schnitzel with vegetable oil, apple soufflé, bread, tea with milk.

For the night. Kefir, bun.

Sunday

1st breakfast. Cottage cheese with milk and sugar, butter, wheat-pumpkin milk porridge, tea, bread.

2nd breakfast. Fresh vegetable salad with vegetable oil.

Dinner. Beetroot, pilaf with boiled meat, compote, bread.

afternoon tea. Rosehip broth, fruit or vegetable juice.

Dinner. Filled fish. Carrot meatballs with apples, tea, bread.

It is no secret that today the number of older people who have already reached the age of 60 is steadily growing. In order for our body to function normally, about 600 nutrients are required from food. Some of them, a very small part, can be produced in the body. However, if the body physiological processes violated, and these substances will not be enough for a person.

Most people don't eat right. A European study has shown that often in healthy older people there are serious errors in nutrition, leading to protein-calorie malnutrition. In older people with comorbidities these problems are presented several times more acutely.

To increase life expectancy and prevent diseases, the need for a balanced diet seems obvious.

Metabolic processes in the elderly

The intensity of metabolic processes in the body decreases sharply with aging:

Features of nutrition of the elderly

Normal physiological processes can only be adequately supported by proper balanced and nutritious nutrition, and this nutrition should correspond as much as possible to the age characteristics of the body. In medicine, there is even the science of gerodietetics, which provides the right approaches to a process like nutrition for the elderly.

In the process of aging, many body systems undergo significant and sometimes irreversible changes. Digestive system is no exception. Its functional abilities fade over time.

Excess weight and hypokinesia have a negative impact on the overall aging process. For example, there is a decrease in the energy needs of the body by 15-25% by the age of 70.

The sensitivity of the elderly organism increases to increased nutrition, leading to the accumulation of excess body weight, to atherosclerotic changes, diabetes mellitus, cardiovascular diseases, which, in the end, wears out the body and leads it to aging ahead of time. These problems are studied by geriatrics and it seems to be a very difficult task to solve them.

Sometimes the main violation of metabolic processes is an imbalance in lipid metabolism, which leads to sharp increase cholesterol levels, which in turn contributes to the development of atherosclerosis. Atherosclerosis is not only a disease of lipid metabolism. When it occurs, other Clinical signs associated with metabolic syndrome, impaired conversion of vitamins and proteins, functional dysfunctions.

If in an elderly organism there is a lack of protein due to its insufficient intake or absorption, maladaptive states of enzymatic systems develop, which leads to a violation of redox processes. The same reactions can occur with a lack of vitamins. The organism in these cases withers ahead of time.

Nutrition for the elderly: basic principles

A.A. Pokrovsky formulated the basic principles of nutrition that contribute to the normal functioning of the elderly organism:

1. Nutrition should be balanced in all major nutrients depending on the body's need for energy. That is, you need to take food as much as you need, but no more;
2. The diet should be balanced in composition in the anti-atherosclerotic direction;
3. Variety of food;
4. The diet should contain substances that stimulate the activity of enzyme systems;
5. Meals should be easily digestible.

It is necessary to note such a fact as the presence of excess appetite. This condition must be controlled by the person himself, as overeating leads to obesity, and obesity to many metabolic problems. This energy imbalance is common in the elderly.

In accordance with the principles of nutrition, a stable balance must be established between energy consumption and its consumption.

With aging, the body does not require the same number of calories as it required at a young age, therefore it is advisable to reduce the total calorie content of meals in accordance with WHO recommendations - caloric content from 30 to 70 years old should be reduced by 30%.

To determine the right calorie intake nutrition for the elderly it is necessary to measure the ideal body weight, which is revealed through the body mass index (BMI). BMI is calculated using the formula: BMI=Body weight in kg/square of body length in meters. Normal BMI is 27-31 kg / sq.m. The lowest lethality is observed in women at 31.7 kg/sq.m., and in men at 28.8 kg/sq.m.

One of the factors that reduces life expectancy is abdominal (visceral) obesity, which appears in many older people. This type of obesity is most often obese central genesis and leads to dyslipidemia. Dyslipidemias are precursors to the development of cardiovascular diseases, diabetes mellitus, arterial hypertension. There is also bottom type obesity, however, with the same BMI, the risk of complications is higher with abdominal.

The degree of visceral obesity can be calculated using the formula waist / hip circumference. For women, this parameter is normally 0.84, and for men - 0.95. There is a direct relationship between the index of visceral obesity and mortality. Thus, anthropometric data provide good information for determining the presence of fat and its effect on the state of functioning of the body. However, the exact amount of abdominal fat can only be measured when computed tomography or nuclear magnetic resonance. But a cheaper method is densitometry. It can be used to calculate the amount of total body fat, but you cannot calculate visceral fat separately.

Patients with excess body weight also suffer from impaired glucose tolerance, which then results in diabetes mellitus. In this case nutrition for the elderly must be corrected immediately so as not to lead to the development of pathology.

Vitamin deficiency

The problem of insufficient intake of vitamins in the body of an elderly person is relevant throughout the world. Energy costs are reduced, the amount of food consumed is reduced and, thus, the intake of vitamins in the body of an elderly person is reduced. Vitamins can stop the aging process if they are in sufficient quantities. Almost all metabolic processes come with the inclusion of vitamins. In old age, those vitamins are needed that have a beneficial effect on the nervous and cardiovascular systems. These are B vitamins, vitamin C, nicotinic acid and others.

Aging is the one natural process, which awaits any person.

And which is influenced not only The biological clock but also internal and external factors, as well as genetics.

Studies have shown that many retirees have adopted a diet for the elderly, due to which they have reduced diseases associated with the brain and cardiovascular system. Therefore, as you can see, the diet for the elderly works and brings its positive results.

Reasons for being overweight in old age

In order to understand how to lose weight for an elderly person, you need to understand the causes of excess weight.

As for the consequences, they can be as follows:

1. , and of a certain, second type;
2. Systematic high blood pressure;
3. Diseases associated with the heart vascular system(CCS);
4. and so on.

In addition to the above factors, extra pounds can also affect those ailments that a person already has.

Conversely, slender older people who have lost extra pounds can slightly reduce the dose of drugs they take.

However, in most cases, the elderly are not recommended to use unloading and dietary therapy on their own. It is better if the whole process is controlled by a doctor.

So, what could be the main reasons that a pensioner begins to get fat.

• Too sedentary lifestyle;
• Various diseases (, diabetes) and so on.

weight loss diet for the elderly

So, let's move on to the most important question - how to lose weight in old age?

Of course, aim for! So, a diet for older women and men should consist of the following basics:

1. The main rule is based on the fact that it is imperative to comply with the regime. So, you need to eat a little, but often. In addition, a small snack is possible between the main courses;
2. You should also think about the calorie content of food. So, recipes for older people for knocking should watch no more than 2100 calories. However, you should not reduce calories too much or even switch to mono-diets - this can weaken the strength of a pensioner;
3. Care should also be taken to, if not eliminate, then at least reduce indigestible fats - such as butter, sausages, lard, and so on. However, it does not make sense to completely exclude them from the diet. One of the ideal options is to replace animal fats with vegetable fats by a quarter. So, 25 g of vegetable oils as part of various salads will be what you need;
4. For every kilogram of weight old man should consume 1 g of protein. It is this amount that gives a feeling of satiety and prevents sagging in the muscles and skin. It is desirable that the diet contains a sufficient amount of nuts, seafood, cottage cheese and fish. But it is advisable to eat meat no more than twice a week;
5. Limit the intake of carbohydrates - you need to eat no more than 20 g per day. This is especially true of the easily digestible type, which is found in potatoes, semolina, rice, pasta, flour products, sugar, and so on. But the amount of fruits and berries can be left at the same level, especially when it comes to a diet for constipation in the elderly;
6. Despite the fact that the feeling of thirst becomes dull with age, weight loss therapy involves drinking at least 1-2 liters of fluid per day, and this can be not only water, but also, for example, tea, soups, juices, and so on. However, you should not abuse liquids either;
7. It is desirable that foods that affect appetite are reduced to a minimum - these are salty foods, smoked foods, as well as mushrooms, various sauces, and so on. And of course, it is desirable to completely exclude alcohol from the diet;
8. In order for weight loss to be very effective, you can enter at least once a week a fasting day. It is desirable that at first such days be more satisfying, and only then you can move on to vegetables and fruits. Especially such a diet menu is effective for constipation in the elderly.

Reasons for losing weight in the elderly

There are many reasons for losing weight in old age.

Moreover, it can be both diseases of the nervous system, and problems associated with the gastrointestinal tract.

Why does an elderly person lose weight? Here are just a few of the reasons:

• Sometimes weight loss is affected by certain medications;
• Problems related to the nervous system;
• Uremia;
• Too little zinc in the body;
• Operations carried out by the patient;
• in acute and chronic form;
• Intolerance to certain foods, manifested in old age;
• Addison's disease;
• Diabetes mellitus of the first type;
• Problems related to the endocrine system;
• Colitis, occurring with or without ulceration;
• Crohn's disease and so on - there can be many reasons why older people lose weight.

If the patient has diarrhea, then it can occur along with the following concomitant symptoms:

1. Lack of appetite;
2. Urine color changing to darker;
3. increased fatigue;
4. Dry mouth and desire to drink as much as possible;
5. Nausea;
6. Liquid stool;
7. Pain localized in the abdomen;
8. Bubbling and increased bloating belly.

Diet plan for fast weight loss

So, products for people of senile age should be basically diverse, easily digestible and perceived, biologically more valuable.

But energetically food should be less valuable. In addition, the food should contain a sufficient amount of salts, minerals, and protein for the senile body.

Allowed products include the following:

• Vegetable oils;
• Meat, but preferably low-fat varieties;
• Dairy products, cheeses and cottage cheese, but also mostly low-fat;
• Soups made from lean fish or meat;
• Seafood and fish will also be useful;
• Foods rich in fiber - such as fruits, vegetables and berries;
• Porridge, and it is desirable that they be made from whole grains;
• Vegetable salads seasoned with vegetable oil;
• Offal from meat;
• Bread made from bran or wholemeal flour;
• Juices, compotes, decoctions;
• It is allowed to take weak coffee and tea.

It is advisable to forget about fatty, salty and smoked products, as well as for a while about everything that can cause fermentation in the intestines.

Diet for an elderly person with frequent constipation

While following the diet, the following recommendations should be observed:

1. Almost half of the diet for a person should be vegetables and fruits, and the menu should include whole grain cereals, bread, preferably rye, dried fruit compotes and dried fruits just as a snack, fish and meat of exclusively low-fat varieties, fermented milk products;
2. But it is desirable to exclude such foods as foods with coarse fiber, fatty foods, smoked meats, unnecessarily spicy food, various marinades and pickles, cakes, cakes and pastries, fatty fish and meat, various kissels, tea and coffee prepared in a strong state, as well as too sweet carbonated drinks.

• As already mentioned above, you need to eat often, but a little bit;
• Food should be prepared in portions and without grinding;
• During meals, food should be chewed properly;
• Food should not be too cold or too hot.

Diet for the elderly with diarrhea

In case of liquid stool a person, on the contrary, needs a diet for diarrhea in the elderly.

The basic principles of such a diet in the elderly should be as follows:

1. So, the minimum load should be placed on the digestive organs, which is done by selecting special products, steamed and mashed;
2. In order for the body not to suffer too much during diarrhea, it is necessary to provide it with all the necessary nutrients;
3. Additionally, you should not forget about the liquid, which must be fully replenished so as not to disturb the water-salt balance. So, any soups, fruit drinks, compotes and just water will be relevant here.

It is impossible to develop a single diet for all that would prevent the development of various diseases, which is not uncommon in old age, and would ensure health and creative longevity. The older a person is, the more individual approach his nutrition requires. Therefore, we will try to give only general recommendations regarding a balanced diet for the elderly and old people, based on the principles of gero dietetics, that is, the science of nutrition for people over 60 years old.

In the elderly, and even more so in senile age, metabolism is less active, redox reactions in tissues slow down, nutrients are absorbed worse and are less intensively broken down to end products of metabolism. In addition, the elderly usually have reduced motor activity, which means that their energy expenditure decreases. Consequently, energy value the diet must be reduced, otherwise the person will gain weight. And in old age, this is especially dangerous, since with an increase in body weight, the risk of diseases such as diabetes, obesity, atherosclerosis, and joint diseases also increases.

Age	Men	Women
23-29	4300-2800	3150-2400
30-59	1100-2700	3050-2300
40-59	3900-2550	2900-2200
60-74	2300	2100
75 +	2000	1900

Get acquainted with the table, which provides information on what the caloric content of the diet should be, depending on age and physical activity. Reduce the calorie content of the diet should be mainly due to the exclusion of sweets, confectionery and flour dishes. Also, over the years, get used to eating less. This is important because a full stomach puts pressure on the diaphragm, restricting and hindering its mobility, which, in turn, can make it difficult to breathe and cause pain in the heart. Try to reduce the volume of portions gradually, since a sharp break in the existing stereotype of nutrition is fraught in old age with a decrease in the body's defenses, a deterioration in mood, and psychological discomfort.
But when reducing the amount of food, make sure that your diet is as diverse as possible. You should not get carried away with any one product. Some older people, for example, try to include more vegetable oil in their diet in order to prevent and treat atherosclerosis.

Vegetable oils - sunflower, corn, olive, peanut and others - really have an anti-sclerotic effect. This is explained by the fact that they contain a large amount of polyunsaturated fatty acids, which normalize lipid (fat) metabolism. These acids reduce the level of blood lipids, promote the removal of cholesterol from the body, prevent its penetration into the vascular wall and the formation of cholesterol deposits in it.
However, as experts have found out, excessive consumption of vegetable oils is just as undesirable as insufficient consumption of them. And this is due to the fact that, when fed in excess, polyunsaturated fatty acids are involved in the formation of compounds that activate the aging process.
That is why in the daily diet of an elderly person vegetable oil should be 25-30 grams and no more! Try to buy unrefined oil, as it contains an important anti-cholesterol compound - lecithin. It is absent in purified (refined) oil.

There is no need to completely refuse any products, if this is not required by the diet prescribed by the doctor for a particular disease. For some time, for example, it was believed that the elderly should not eat eggs, because they are rich in cholesterol. But studies have shown that there are a lot of substances in eggs that normalize lipid, including cholesterol metabolism. Therefore, eggs should not be excluded from the diet. You can eat 2-3 eggs per week.

As a rule, putrefactive bacteria begin to predominate in the intestines of the elderly. As a result of their vital activity, the synthesis of certain vitamins in the body is disrupted, the detoxification (neutralizing) function of the microflora worsens, cholesterol excretion decreases, secondary fatty acids are formed in significant quantities, which may also have carcinogenic properties.
Normalize intestinal microflora helps vegetable and dairy food, including lactic acid products, legumes, cereals, vegetables, fruits.

Limit meat in the diet, it is better to replace it with fish more often, as it contains in large numbers eicosapentaenoic acid reduces blood clotting.
The daily menu must certainly contain onions and garlic. They contain components with a powerful hypocholesterol and hypolipidemic effect, as well as substances that inhibit the development of tumors. The latter property, by the way, is also inherent in carotenoids, which are abundant in vegetables that have a yellow color, for example, in carrots.

Specialists-gerodietologists believe that in the diet of an elderly person important role belongs food substances, which has geroprotective (aging-delaying) properties. Of these, antioxidants are the most studied. These are amino acids (methionine, cystine, glutamic acid), vitamins (ascorbic, nicotinic acid, vitamins of group B, vitamins P, A, E, K, provitamin A-carotene), minerals (magnesium, zinc, copper, iron). This group also includes bioflavonoids contained in plant products, plant steroids, betanidine (beet coloring matter); there are many such substances in nettles, beets, the aerial parts of spicy-aromatic plants - tarragon, rosemary, sage, cilantro and others. Antioxidants are rich in apples, grapes, tea, lactic acid and other foods. It is useful to know that antioxidants are currently considered by experts as substances that prevent the negative effects of stress. So, in order to prevent premature aging of the body, delay, or even completely avoid the development of certain diseases, when compiling your diet, you must adhere to such rules :
- It is better to boil meat and fish and eat with vegetable side dishes. This increases their biological value. The main sources of animal protein are cottage cheese (50 grams per day), the same amount of fish, and lean meats - 60 grams (the weight of fish and meat is given in raw form);
- cook the first courses in meat and fish broth no more than 2-3 times a week, as the broth contains extractive substances that contribute to the development of gout. On other days, soups should be vegetarian;

If possible, try to include in the menu dishes from seafood - squid, seaweed, shrimp, krill paste. They are especially useful after 70 years, because they have an anti-sclerotic effect;
- limit the amount of animal fats and products containing saturated fats (lard, loin, ham) and cholesterol (kidneys, brains, udders);
- Eat no more than 30 grams of sugar per day, that is, 4 teaspoons. It is better to replace it with honey, but you can’t eat more than 60 grams of it, provided that sugar, cakes, pastries, sweets are excluded;
- reduce the salt content in food to 1 teaspoon per day;
- eat bread better than rye, yesterday's pastries or bran, no more than 200 grams per day;
- cook more dishes from various cereals, beans, green peas and peas, if there are no contraindications;
- on your table must be onions and green onions, garlic, fresh herbs and all vegetables, a total of at least 500 grams per day. Vegetables in winter, including potatoes, fresh or sauerkraut, onions, are the main suppliers of vitamin C. Older people are especially sensitive to the lack of this vitamin: weakness, drowsiness, dizziness, irritability, predisposition to colds;
- eat more fruits;
- include in the diet no more than 20-30 grams of butter, the same amount of unrefined vegetable oil;
- eat 4-5 times a day and little by little;
- Eat dinner no later than 2-3 hours before bedtime. And before going to bed, you can drink a glass of kefir or yogurt, eat an apple or a carrot.

EXAMPLE MENU FOR AN OLDER PERSON

Monday

1st breakfast. Omelette, oatmeal milk porridge, tea with milk.

2nd breakfast. Fresh fruits or berries, baked apple.

Dinner. Vegetarian cabbage soup with vegetable oil, boiled meat, baked with mashed potatoes, compote.

afternoon tea. Rosehip broth, vegetable or fruit juice.

Dinner. Cottage cheese pudding, cabbage rolls stuffed with vegetables. They are cooked in vegetable oil.

For the night. Yogurt.

Tuesday

1st breakfast. Cottage cheese cheese, rice milk porridge, tea with milk, bread.

Dinner. Barley soup, milk, meatballs with stewed carrots, compote, bread.

Dinner. Boiled fish with cabbage in vegetable oil, kefir, pilaf with fruit, tea, bread.

For the night. Yogurt, bun.

For the whole day 250 g of bread, 30 g of sugar, 10 g of butter.

Wednesday

1st breakfast. Salad with meat, buckwheat porridge with vegetable oil, tea with milk, bread.

Dinner. Vegetarian cabbage soup with sour cream, beef stroganoff with potatoes, compote, bread.

afternoon tea. Vitamin juice - 1 glass.

Dinner. Noodles with cottage cheese, carrot patties with apples, tea with milk, bread.

For the night. Yogurt or kefir, cookies.

Thursday

1st breakfast. Cottage cheese with milk and sugar, rice milk porridge, tea with milk, bread.

2nd breakfast. Fruit or fresh vegetable salad with vegetable oil.

Dinner. Vegetarian borsch with vegetable oil, chopped schnitzel with buckwheat porridge, compote, bread.

afternoon tea. Vitamin juice - 1 glass.

Dinner. Boiled meat with vegetables, bread pudding with sweet sauce, tea, bread.

For the night. Kefir, bun.

Friday

1st breakfast. Herring with vegetables and vegetable oil, butter, milk semolina porridge, tea with milk, bread.

2nd breakfast. Fresh fruits or berries, or a baked apple.

Dinner. Soup - milk vegetable puree, boiled meat, baked in mashed potatoes, compote, bread.

afternoon tea. Vegetable or fruit juice.

Dinner. Krupenik with cottage cheese, carrot-apple cutlets, tea with milk, bread.

For the night. Yogurt.

Saturday

Breakfast. Boiled sausage, barley porridge, tea, bread.

Dinner. Fresh vegetable salad with vegetable oil, vegetarian vegetable soup with sour cream, meat with stewed carrots, jelly, bread.

afternoon tea. Vitamin juice - 1 glass.

Dinner. Cottage cheese pudding, cabbage schnitzel with vegetable oil, apple soufflé, bread, tea with milk.

For the night. Kefir, bun.

Sunday

1st breakfast. Cottage cheese with milk and sugar, butter, wheat-pumpkin dairy porridge, tea, bread.

2nd breakfast. Fresh vegetable salad with vegetable oil.

Dinner. Beetroot, pilaf with boiled meat, compote, bread.

afternoon tea. Rosehip broth, fruit or vegetable juice.

Dinner. Filled fish. Carrot meatballs with apples, tea, bread.

For the night. Kefir, cookies.