Core Objectives
Support physical functions, prevent chronic diseases, and maintain a healthy weight.
Key Points by Stages
1）Ages 61 - 70
1）Protein: Consume 46 - 56 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. It should be ensured to consume at least 300 - 500 grams of vegetables and fruits per day (Note: The mention of "adolescents" here is incorrect. It should refer to this age group).
2）Ages 71 - 80
1）Protein: Consume 46 - 56 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.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.
3）Vitamin C: Consume 90 - 100 milligrams of vitamin C per day. The main sources are fresh vegetables and fruits. It should be ensured to consume at least 300 - 500 grams of vegetables and fruits per day (Note: The mention of "adolescents" here is incorrect. It should refer to this age group).
4）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.
Risk Prevention and Control
1）Chronic diseases: Avoid excessive intake of processed foods and sugars. Maintain a healthy diet to prevent chronic diseases such as hypertension and diabetes.
2）Osteoporosis: Ensure adequate intake of calcium and vitamin D, get more sunlight, and engage in appropriate exercise to help 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.
4）Cognitive decline: Increase the intake of fish, nuts, etc. rich in unsaturated fatty acids, which helps prevent cognitive decline.
Cultivation of Dietary Behaviors
1）Regular meals: Develop good regular meals - eating habits and avoid watching electronic products such as mobile phones during meals.
No picky eating or partiality: Encourage the attempt of various foods to cultivate healthy eating habits.
2）Adequate water intake: Drink at least 1500 - 2000 milliliters of water per day to maintain the body's water balance.
3）More outdoor activities: Engage in at least 30 minutes of moderate - to - high - intensity physical activity per day, mainly aerobic activities throughout the body, with at least 3 days of high - intensity physical activity per week.
Taboos
1）High - salt, high - sugar, and high - fat foods: Control the intake of salt and sugar, and avoid excessive consumption of high - fat foods such as animal fats and fried foods.
2）Alcohol: Avoid excessive alcohol consumption to prevent overburdening the liver and affecting physical health.
3）Processed foods and raw foods: Reduce the intake of processed foods and avoid raw foods to prevent excessive intake of additives and harmful substances.
Summary
After the age of 61, physical functions gradually declined. Attention should be paid to a balanced diet, ensuring an adequate intake of protein, calcium, iron, and vitamin C. At the same time, avoid unhealthy eating habits, prevent chronic diseases, and maintain a healthy weight.
