Techniques for Proper Food Preparation for Seniors 

The potential of elderly nutrition personnel “Slowing Aging, Slowing Disease, Healthy Aging” organized by the Nutrition Division, Department of Health that behaviors that accelerate the deterioration and aging process, such as being overweight and obese, eating incorrectly and inappropriately

Smoking, drinking alcohol, lack of exercise, spending long periods of time in front of a mobile phone or computer screen, environmental pollutants such as UV rays from the sun, dust, smoke, heavy metals, and stress cause the body to ufabet https://ufabet999.app release more cortisol. This affects the accumulation of fat in various parts of the body, especially increasing the accumulation of fat in the abdominal cavity and making you feel hungry.

The elderly are at an age where their bodies are deteriorating rapidly, but their nutritional needs are the same as those of other age groups, differing in nature and quantity.

Energy needs reduce because the elderly have less activity and a slower metabolic rate.

1. Arrange food in all 5 food groups: rice, flour, vegetables, fruits, meat, milk and dairy products, and provide a variety in appropriate quantities.

2. Choose unpolished rice as your main food, alternating with some starchy foods such as noodles, rice vermicelli, glass noodles, etc.

3. Choose fish, eggs, lean meat, and dried beans to cook regularly.

4. Arrange the vegetable menu with a variety of colors and alternating types.

5. Eat 1-3 servings of fruit that are not too sweet per day. Each serving of fruit should be about 6-8 bite-sized pieces.

6. Drink 1-2 glasses of plain milk per day and eat foods that are sources of calcium, such as small fish and firm tofu.

7. Cut food into small pieces and make it soft by boiling, steaming, or blanching to make it easier to chew and digest.

8. In case you cannot eat enough of your main meals, you may eat small amounts but more frequently, divided into 5-6 small meals per day.

9. Reduce cooking with strong, sweet, fatty, and salty flavors. Use herbs to enhance flavor. Reduce or avoid pickled and processed foods.

10. Cook freshly cooked food. Focus on blanching, boiling, steaming, and baking. Arrange stir-fry and coconut milk curry dishes in moderation. Avoid fried food.