Why do I keep gaining weight if I eat boiled vegetables and no starch? Eat like this to prevent sarcopenia with balanced nutrition

Some seniors would ask nutritionists: "I only eat boiled vegetables and no rice, so why am I still gaining weight?", "I eat very little, so why is the blood test report still full of red numbers?" This shows that the elderly have many myths about diet. Li Yizhen, a geriatric medicine specialist at Hualien Tzu Chi Hospital, said that when caring for patients, she found that many elderly people had incorrect dietary concepts, not only unbalanced nutrition and insufficient nutrient intake, but also excessive calorie intake.

As the number of elderly people increases, it is estimated that Taiwan will officially enter a super-aged society in 2025. Therefore, health issues related to the elderly are gradually receiving attention. Li Yizhen, a case manager of the Department of Geriatrics at Hualien Tzu Chi Hospital, recently held a health education lecture in the hope of conveying correct dietary concepts and teaching the elderly "how to eat healthily and take in a balanced amount of nutrients to prevent sarcopenia."

Simple meal suggestions and guidelines make it easier for the elderly to remember and follow, including a balanced diet, a variety of food choices, fixed meal times, attention to water intake, and reduction of over-processed foods. A balanced intake of the six major food groups makes healthy eating easier to implement in life. Master Li shared that many people think that not eating rice or noodles is a way to avoid starch, and mistakenly think that whole grains such as yam, corn, burdock, lotus root, emperor bean, and pea kernels are vegetables, or mistakenly think that vegetables such as carrots and white radishes are whole grains. The National Health and Family Planning Commission recommends that at least 1/3 of the staple food should be unrefined whole grains, and reminds the elderly to pay attention to the amount of food they consume.

Personal trainer Li Yizhen said that when caring for patients in clinical practice, she found that many elderly people had wrong dietary concepts. Not only did they have unbalanced nutrition and insufficient nutrient intake, but they even consumed too many calories. Therefore, she hopes to convey correct dietary concepts through health education lectures. (Photo courtesy of Hualien Tzu Chi Hospital)

In addition, vegetables are the best natural source of dietary fiber, which can help with bowel movements, maintain intestinal health, and cultivate good intestinal bacteria. According to statistics, an average of more than 80% of Taiwanese people do not consume enough dietary fiber every day, so sufficient vegetables are one of the important goals of daily diet. It is recommended to have more than one fist of vegetables per meal. It is also recommended to consume more vegetables of different colors. In addition to the diversified intake of nutrients, it can also enhance the brightness of food and the appetite of diners.

Protein is one of the most important nutrients. Its main sources are beans, fish, eggs, meat and milk. Beans are a high-quality source of plant protein, including soybeans, edamame, black beans and their related products. Black beans have the highest protein content, with 100mg containing 37g of protein. Eggs are rich in vitamin A, folic acid, iron, etc., and are a relatively cheap and nutritious food.

As we age, our bones gradually lose calcium. One of the food sources of calcium is milk. A 240ml cup of milk can provide 1/4 of the daily calcium requirement. If you are lactose intolerant or experience indigestion and bloating after drinking fresh milk, it is recommended that you switch to a low-lactose formula or replace milk with yogurt, curd, cheese, etc. In addition, you can try a small amount first to slowly allow the intestines to adapt to the ability to digest lactose.

Eating a piece of fruit after a meal can make a perfect meal. While eating fruit, you can also supplement vitamins and dietary fiber. However, as fruits are becoming sweeter and sweeter, you need to pay attention to the amount you consume, especially the elderly who have blood sugar problems, who need to pay more attention to the amount they consume.

Finally, as the Qingming Festival is approaching, many families will choose to eat the seasonal food "Runbing". In addition to putting favorite vegetables, eggs, dried tofu and other ingredients on the pancake skin, they will finally sprinkle it with sweet peanut powder. If you are not careful, you will consume too much oil or sugar. Personal manager Li Yizhen also shared some tips for eating Runbing that are both delicious and healthy. Choose a variety of prototype foods, prepare ingredients with less oil, less salt, and use natural spices. For the seasoning, you can choose sugar-free peanut powder. Not only is it healthy, but you can also enjoy the seasonal Runbing.

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