老年人节食减肥的注意点（英文版）

Diet In Old Age

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A number of basic processes of digestion and absorption of nutrients are impaired by the ageing process. Along with this, chronic drug administration can often lead to nutritional deficiencies in the elderly. Their food intake may be further limited by exclusion of certain foods because of high blood pressure, diabetes, heart failure and kidney diseases. Their appetite may be reduced due to restriction of physical activity by arthritis, worries about their own failing health and constipation. Digestion may be impaired by improper mastication with artificial teeth.

The elderly must have a sufficient intake of foods rich in essential nutrients and avoid nutritional depletion. A diet for them should, therefore ,help them to maintain good health.

Foods to be included

Whole Grains:Eat whole-grains cereals like wheat, maize, ragi and millets that are rich in fiber, fat, starch, anti-oxidant nutrients, minerals, vitamin, lignans and phenolic compounds that have been linked to the reduced risk of obesity, insulin resistence,dyslipidemia,T2DM,heart diseases and other chronic diseases. Recommended serves of grain-based food in elderly people is 6-12 serves per day. Experiment with various whole grain products which you like, as you can sprinkle wheat germ on cereals, casseroles, salads and desserts.

Fruits and vegetables: Eat colourful vegetables like broccoli, spinach, carrots, sweet potatoes etc. Fruits and vegetables are rich in vitamin minerals and dietary fiber.Daily intake of 2 cups of fruit and 2 ½ cups of vegetables can provide most of the recommended vitamins for elderly. With impaired chewing ability, choose fruits with softer texture such as papaya, water melon, banana, kiwi, dragon fruit, etc, or cut fruits into small pieces before eating. As fruits and vegetables are also excellent sources of vitamin A and C. They will help in maintaining normal vision and healthy skin, where as vitamin C is an oxidant which will be helpful for effective wound healing, iron absorption and immune functions. Green leafy vegetables are also rich in folate that can prevent anemia as well as lower the risk of cardiovascular diseases.

Meat and beans:Choose low fat or lean meat, fish and poultry as they are major source of proteins. They help ensure the body functions properly