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新版《中国老年人膳食指南》发布 建议老年人膳食合理搭配

发布时间：2024-07-07 17:30:43 阅读： 85次

首先要食物品种丰富，合理搭配，努力做到餐餐有蔬菜。特别注意多选深色叶菜（如油菜、青菜、菠菜、紫甘蓝等）； 尽可能选择不同种类的水果。每种吃得量少些，但种类多一些；不应用蔬菜替代水果。动物性食物换着吃。尽可能换着吃畜肉（如猪肉、羊肉、牛肉等）、禽肉（如鸡、鸭等）、鱼虾类以及蛋类食物。

要摄入足够量的动物性食物和大豆类食品。动物性食物摄入总量应争取达到平均每日120g~150g，其中鱼40~50g，畜禽肉40~50g，蛋类40~50g。推荐每日饮用300~400ml牛奶或蛋白质含量相当的奶制品。保证摄入充足的大豆类制品，达到平均每天吃相当于15g大豆的推荐水平。 一般情况下老年人每日蛋白质摄入量在每公斤体重1.0-1.2 克，日常进行抗阻训练的老年人每日蛋白质摄入量每日每公斤体重≥1.2-1.5 g。

对于高龄老年人，常指80 岁及以上的老年人。膳食指南建议多吃鱼、畜禽肉、蛋类、奶制品及大豆类等营养价值和生物利用率高的食物，同时配以适量的蔬菜和水果。保证每日摄入足量的鱼禽肉蛋类食物，畜禽肉40~50g、水产品40~50g、蛋类40~50g。建议每天饮用300~500ml液态奶，也可以选用酸奶、奶粉或其它奶制品。根据具体情况，采取多种措施鼓励进食，减少不必要的食物限制。

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