Diets of different groups of people

I. Normal people’s diet

With the development of society and the improvement of living standards, a healthy diet is increasingly valued by the public. Therefore, “balanced diet and nutrition” has become the guideline for today’s diet. According to the recommended Balanced Diet Pagoda by the Chinese Nutrition Society: daily intake of oil is 25-30 grams, salt is less than 6 grams; dairy and dairy products are 300 grams, soybeans and nuts are 30-50 grams; meat from livestock and poultry is 50-75 grams, fish and shrimp are 50-100 grams, eggs are 25-50 grams; vegetables are 300-500 grams, fruits are 200-400 grams; grains, potatoes, and miscellaneous beans are 250-400 grams.

Excessive salt intake can increase the risk of hypertension. Therefore, the diet should be light with less salt, and avoid salty and soy-based products (20ml soy sauce contains 3 grams of salt). Bananas and soy-based foods rich in potassium should be consumed to promote sodium excretion.

Meat, especially red meat (pork, beef, lamb), contains a lot of saturated fatty acids. Consuming too much increases the risk of cardiovascular diseases and can lead to obesity due to the high fat content. It is recommended to use olive oil for cooking.

Vegetables and fruits have low energy and are important sources of vitamins, minerals, and dietary fiber. They stimulate gastrointestinal motility, promote appetite, aid digestion, and reduce the risk of cardiovascular diseases, obesity, constipation, oral cancer, gastric cancer, and colon cancer.

Dairy products are rich in high-quality proteins, vitamins, and calcium. People with calcium deficiency and osteoporosis should consume more dairy products. If drinking milk causes diarrhea, yogurt can be used as a substitute, and soy milk cannot replace dairy products.

II.Diet for the Elderly

As people age, there is a decline in organ function and insufficient vital energy and bodily fluids. Some health issues from earlier stages of life may manifest, often with a predominance of deficiency and manifestations such as fatigue, insomnia, forgetfulness, dizziness, soreness in the lower back and legs, abdominal distension, poor appetite, and constipation. There may also be signs of excess, with blood circulation issues, phlegm dampness, bone hyperplasia, arteriosclerosis, and tissue proliferation. Dietary therapy should focus on nourishment and be maintained for an extended period. Choose light, cooked, and easily digestible foods, and consider incorporating medicated congee, soups, etc., known for their spleen-invigorating, kidney-reinforcing, qi-nourishing, blood-enriching, blood-activating, intestine-moistening, and longevity-promoting effects.

Dietary characteristics for the elderly should be low in calories, low in fat, low in sugars, with adequate protein and vitamins, and moderate in minerals. It is said, “Grains nourish, fruits assist, meat benefits, and vegetables supplement,” emphasizing a varied and balanced diet.

1. Dietary diversity is recommended, avoiding excessive refinement.

Mixing coarse and fine grains, combining different foods and rotating them helps balance nutritional components, meeting various body needs.

2. Avoid excessive intake of meat and fish.

Avoid excessive intake of large amounts of meat, especially high-cholesterol animal organs and egg yolks. Emphasize a plant-based diet and consume fish and dairy products in moderation to obtain high-quality protein and various vitamins and fibers.

3. Eat less but more frequent meals, and avoid overeating at dinner.

Digestive function declines with age, so avoid overindulgence, especially in rich and heavy foods. Following the principles of eating less but more frequent meals is recommended.

4. Choose fresh food, avoid spoiled food, prefer warm and soft, be cautious with cold and hard.

Fresh foods are rich in nutrients and flavors, stimulate appetite, and are easily digestible. Avoid hard, cold, and spoiled foods, and limit cold beverages, as they can cause stomach and spleen damage, leading to indigestion, abdominal pain, and diarrhea.

5. Maintain a light diet, avoid excessive sweetness and saltiness.

Cooking methods like steaming, stewing, and braising are recommended, while fried and grilled foods should be avoided. Seniors should prefer foods that are sweet and moist, like sesame, honey, and milk, to prevent constipation. Excessive sweet foods may disturb the stomach, and seniors with high blood pressure should control sodium intake.

III. Diet for Children

Children are full of vitality and grow rapidly, requiring a high demand for nutrients. Their delicate organs and undeveloped qi make them susceptible to diseases if their diet is not appropriate. The principle of dietary therapy for children is to avoid excessive warming, provide rich nutrition, maintain diversity, and ensure easy digestion.

1. Avoid excessive warming to prevent premature development or childhood obesity.
2. Ensure rich nutrition, including sufficient high-quality protein, fats, sugars, minerals, and vitamins. This helps meet the child’s rapid growth needs.
3. Diversify the diet to balance nutritional quality and quantity. Combine various nutrients and ensure a diverse and balanced diet.
4. Ensure easy digestion by cooking food properly, focusing on soft, warm, and easy-to-digest options. Avoid greasy, fried, and hard foods, as well as spicy, sour, salty, and cold foods. Do not consume snacks or be selective, choosy, or eat spoiled foods.
5. Certain foods, such as sweets, cakes, peanuts, and fried foods, can lead to indigestion and loss of appetite in children. Coffee and tea are not suitable due to their potential to create dampness and disrupt sleep. Spicy and alcoholic foods generate heat, disturbing the balance of yin and yang in children and should be avoided.

IV. Diet for Pregnant Women

Dietary adjustments throughout the various stages of pregnancy are crucial for women. Due to the increased