A complete collection of nutritious breakfast recipes for the elderly

1. Ordinary elderly people with good teeth and no underlying diseases: half steamed corn + 1 boiled egg + 1 small handful of blanched spinach + 3 original nuts + 5 small tomatoes

2. Elderly people with high blood sugar/diabetes: half a bowl of multigrain porridge (oats + quinoa + yam, don’t boil it too much) + 200ml of sugar-free soy milk + 1 small dish of cold cucumber + 1 spoon of diced boiled chicken breast

3. Elderly people with poor teeth and weak digestive function: 1 small piece of steamed pumpkin + 1 steamed egg + 150ml of warm milk/Shuhua milk + 1 small piece of peeled and seeded soft peach

A while ago, I helped Aunt Zhang in the community adjust her breakfast. She used to drink plain porridge with pickles every day. She always said she was hungry within two hours after eating, and she often felt dizzy and weak. So she switched to the first set of recipes and ate for half a month. Last week, her fasting blood sugar was measured and her blood sugar stabilized a lot. She could walk for half an hour without feeling tired. When she saw me, she told me that she had eaten all the wrong breakfasts for more than ten years.

Speaking of wrong eating, many people have many misunderstandings about breakfast for the elderly. The most common one is that "light = eating white porridge". In the past few years, I have seen too many elderly people eating white porridge with pickles every day. They have low albumin, become skinny and skinny, and catch colds when the temperature drops during the change of seasons. It is really unnecessary. White porridge raises blood sugar quickly and has too low nutrient density. Even if you want to drink it, it must be paired with a boiled egg and a plate of stir-fried vegetables. Don’t just drink it thin.

Regarding the controversial points that people ask the most, I will tell the truth. There is no absolute right or wrong, and the most important thing is what suits you. For example, whether you can drink milk: Mainstream nutritionists believe that 150-200ml of warm milk per day can supplement high-quality calcium and protein. If you are lactose intolerant, you can just switch to Shuhua milk or sugar-free yogurt. ； Some Chinese medicine practitioners believe that some elderly people with particularly weak spleen and stomach are prone to bloating and acid reflux when drinking milk. Warm millet milk or sugar-free soy milk can be completely substituted, and there is no need to force yourself to swallow things you don't like to drink.

There is also whether eggs can be eaten with yolks. The old view was that egg yolks are high in cholesterol and should not be touched by the elderly with high blood lipids. Now the latest "Dietary Guidelines for Chinese Residents" has made it clear that it is perfectly fine for healthy elderly people to eat one whole egg every day, and it will not be a burden for the elderly with high blood lipids to eat one whole egg every other day. Egg yolks are the most nutritious parts such as lecithin and vitamin A. It would be a pity to lose them.

Oh, by the way, elderly people with underlying diseases can adjust according to their own conditions, and there is no need to follow a general recipe. For example, elderly people with high blood pressure should not eat pickled foods such as pickled radish and salted eggs for breakfast. I often give them half a buckwheat steamed bun + 1 boiled egg + half a small stir-fried broccoli (the total amount of salt in a day should not exceed 5g, so use less salt for breakfast) + 1 small handful of original flavor Raw peanuts, this is the formula I used to prepare for Uncle Li who has been suffering from hypertension for 10 years. He always liked to drink porridge with salted eggs in the morning, and his blood pressure fluctuated. After changing it, his blood pressure was stable in the normal range for two consecutive months, and even the dosage of antihypertensive drugs was adjusted a little.

Elderly people with gout should avoid high-purine foods such as soy milk and seafood stuffed buns. Instead, give priority to low-purine protein sources such as eggs and milk. Steamed sweet potatoes and taro will do as staple food, with some cold lettuce. It will be comfortable to eat and will not cause joint pain.

I have been doing nutrition for the elderly for almost 6 years, and I really feel that there is no "standard answer" recipe. Some elderly people just love that fried dough stick noodle nest, and I won't stop eating it completely. I can eat it once a month to satisfy their cravings, with a large cup of sugar-free soy milk and a plate of stir-fried cabbage. It's not a big problem. You don't have to make eating as if you have completed a task. Having fun while eating is more important than anything else, right?

Finally, I would like to remind you of a small detail. Don’t eat breakfast that is too hot or let it cool down. It should be just warm. Leave freshly steamed buns and freshly cooked porridge for 2 minutes before moving your mouth to avoid scalding the esophagus. Many elderly people are in a hurry to eat, so be careful about this. If you really don’t know what to eat today, just go back to the beginning and follow the golden formula, and you won’t go wrong.

By the way, if the elderly at home have any special circumstances, such as recovering from surgery, or suffering from kidney disease, please leave a message at any time and I will give you a targeted formula.~