The health slogan of "eight points full" is flying all over the circle of friends, but the 65-year-old Aunt Zhang is getting more and more energetic the more she eats. It wasn't until the four big words "malnutrition" on the physical examination report came to her mind that she suddenly realized: it turns out that health preservation also has to "watch people put dishes on the plate"!

1. Why is eight points full not suitable for all the elderly?

The regimen of "eat smaller, eat more" is prevalent among young people, but it can be a beautiful misunderstanding for people over 65 years old. As we age, our digestion and absorption function naturally declines, and the pursuit of "eight points full" alone may lead to insufficient energy intake. In particular, the elderly with bad teeth are more likely to fall into the vicious circle of "eating less and absorbing poorly".

2. The golden rule for silver-haired people to eat

1. Nutrient density is preferred

Be "budget-conscious" with every bite and choose high-protein foods such as eggs, fish, and tofu, paired with dark vegetables and whole grains. The nutritional value of one bowl of preserved egg and lean porridge is far greater than that of two bowls of white porridge.

2. Satiety induction upgraded to "nine points full"

On the premise of ensuring digestive comfort, increase the amount of food eaten appropriately. You can prepare a fist-sized meal, such as yogurt and nuts in the afternoon.

3. Eating becomes slow motion

Deliberately slow down your eating and chew 30-0 times per bite. This not only gives the brain enough time to receive the satiety signal, but also reduces the burden on the stomach and intestines.

3. Don't step on these eating minefields

1. Reject the trap of "soup and rice".

It seems to be soft and easy to digest, but in fact, it dilutes gastric juice and affects digestion. It is recommended to separate dry and wet and drink soup half an hour before or one hour after meals.

2. Be wary of the "vegetarian first" misconception

Avoiding meat at all may lead to vitamin B2 deficiency, so ensure at least 0 fish and 0 red meat intake per week.

3. Break the "light dinner" doctrine

If you don't eat enough during the day, you can increase high-quality protein at dinner, but you need to finish eating 3 hours before bedtime.

Heartwarming advice for the silver-haired

1. Prepare a food diary to record your daily diet and body reactions

5. Measure your weight regularly, and adjust your diet if it fluctuates more than 0%.

3. Work with your children or dietitian to develop personalized recipes

4. Participate in community nutrition lectures and master scientific dietary knowledge

Wellness is never a simple numbers game. Instead of clinging to the rigid standard of "eight points full", learn to listen to your body's voice. When you find that you no longer have to breathe when you climb stairs, sleep better, and your nails become shiny, that's the best diet for you. Remember, eating scientifically is more important than eating less!

Tips: The medical science knowledge in the content is for reference only, does not constitute a medication guideline, does not serve as a basis for diagnosis, do not do it yourself without medical qualifications, if you feel unwell, please go to the hospital in time.