**Health Insights: Enhancing Elderly Nutrition for Longevity**
As we celebrate the Double Ninth Festival today, it’s essential to focus on the health and nutritional needs of our elderly population—a matter that impacts overall public health. In recent years, various regions in China have launched initiatives such as “senior dining tables,” which aim to improve the nutritional intake of older adults. However, many seniors still lack knowledge about balanced diets. How can elderly individuals maintain their health through nutrition? To find out, we spoke with Dr. Liu Xihong, Chief Physician of the Clinical Nutrition Department at the Guangzhou Women and Children’s Medical Center.
Dr. Liu emphasizes that a balanced diet and adequate nutrition are fundamental to the health and longevity of seniors. She recommends that older adults aim to consume at least 12 different types of food daily and 25 different types weekly, ensuring a mix of whole grains, proteins, fruits, and vegetables. It’s crucial to keep meals light, with low oil and salt content. Daily cooking oil intake should be limited to 20-25 grams, and a variety of plant oils should be used rather than sticking to just one type. Staying hydrated is also important, with a daily water intake of approximately 1.5 to 1.7 liters, adjusted based on physical activity levels.
“With reduced physical activity, seniors require fewer calories. However, they still need many nutrients, and in some cases, the need for vital nutrients like protein, calcium, minerals, and vitamins actually increases,” Dr. Liu points out. She highlights that 30% to 36% of older adults experience deficiencies in at least one trace element, which underscores the importance of a balanced diet to compensate for decreased caloric intake. Special attention should be given to consuming sufficient amounts of animal proteins and soy products, which provide high-quality protein along with essential vitamins and minerals like calcium, iron, and zinc—while being easily absorbed by the body.
Furthermore, Dr. Liu advises that as people age, their digestive systems may not function as well. She recommends prioritizing soft, nutrient-dense foods. If seniors struggle with chewing or digestion, it may be beneficial to consider dietary supplements under the guidance of a nutritionist or physician to fill gaps in their nutrition and caloric intake.
“In addition to maintaining a proper diet, seniors should also engage in regular physical activity. This helps enhance their overall health, improves cardiovascular function, and boosts mental well-being,” Dr. Liu suggests. She encourages older adults to choose appropriate forms of exercise based on their capabilities and surroundings, recommending gentle activities like walking, brisk walking, or tai chi to minimize the risk of injury or falls. Lastly, she stresses the importance of regular nutritional screenings to monitor one’s nutritional status, allowing for timely intervention if problems with malnutrition or overnutrition arise.
