Core Objectives
1）Protein: Consume 120 - 200 grams of protein per day. High-quality protein sources include animal proteins such as lean meat, fish, and dairy products, as well as plant proteins like soybeans and nuts.
2）Calcium: Consume 1000 milligrams of calcium per day. Increase the intake of dairy products such as milk and yogurt, and get more sunlight to promote the body's synthesis of vitamin D.
3）Iron: Increase the intake of foods rich in heme iron, such as red meat and aquatic products, which have a relatively higher absorption and utilization rate.
4）Vitamin C: Consume 90 - 100 milligrams of vitamin C per day. The main sources are fresh vegetables and fruits. Ensure an intake of at least 300 - 500 grams of vegetables and fruits per day.
2）Ages 51 - 60
1）Protein: Consume 120 - 200 grams of protein per day. High-quality protein sources include animal proteins such as lean meat, fish, and dairy products, as well as plant proteins like soybeans and nuts.
2）Calcium: Consume 1000 milligrams of calcium per day. Increase the intake of dairy products such as milk and yogurt, and get more sunlight to promote the body's synthesis of vitamin D.
3）Iron: Increase the intake of foods rich in heme iron, such as red meat and aquatic products, which have a relatively higher absorption and utilization rate.
4）Vitamin C: Consume 90 - 100 milligrams of vitamin C per day. The main sources are fresh vegetables and fruits. Ensure an intake of at least 300 - 500 grams of vegetables and fruits per day.
5）Antioxidant-rich foods: Eat more brightly colored fruits and vegetables, such as spinach, carrots, tomatoes, and blueberries. These are rich in antioxidant components like vitamin C, β-carotene, lycopene, and anthocyanins, which help protect the body from free radical damage and resist aging.
1）Chronic diseases: Avoid excessive intake of processed foods and sugars. Maintain a healthy eating habit to prevent chronic diseases such as hypertension and diabetes.
2）Osteoporosis: Ensure an adequate intake of calcium and vitamin D, get more sunlight, and engage in appropriate exercise, which helps prevent osteoporosis.
3）Iron deficiency: Especially for women, appropriately increase the intake of dark-colored foods such as red meat and animal offal to supplement the iron lost during menstruation.
1）Regular meals: Develop a good habit of having regular meals and avoid watching electronic products like mobile phones during meals.
2）No picky eating or partiality: Encourage the attempt of various foods to cultivate a healthy eating habit.
3）Adequate water intake: Drink at least 1500 - 2000 milliliters of water per day to maintain the body's water balance.
4）More outdoor activities: Engage in at least 30 minutes of moderate-to-high-intensity physical activities per day, mainly whole-body aerobic activities, with at least 3 days of high-intensity physical activities per week.
