The Must-see Diet List for The Elderly to Improve Immunity

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With age, immune function declines, many elderly people have underlying diseases, and are susceptible and high-risk groups of infectious diseases. How to increase nutrition, make good food and supplements, enhance immunity and reduce the risk of illness for the elderly is very important.

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Eat 5 types of food every day and get enough protein

The elderly should eat 5 types of food every day, including cereals and potatoes, vegetables and fruits, milk and beans, fish and eggs, oil and salt, and match meat and vegetables, thickness and color, to ensure comprehensive and sufficient nutrition.

Get enough protein. Ensure the intake of one egg, 300-400 grams of milk, 50 grams of soy products, and 150-200 grams of fish and shrimp meat every day. These foods can not only ensure the intake of high-quality protein, but also increase the intake of nutrients such as calcium, iron, zinc, selenium, etc., which are very important for maintaining body functions, enhancing immunity and repairing ability. If it is more refined, you can also calculate how much protein you need to consume every day. The daily protein intake for the elderly is between 1.2-1.5 grams per kilogram of body weight.

Ensure that there are vegetables in every meal and fruits every day

Eat 300-500 grams of fresh vegetables every day, especially dark green or orange-red vegetables such as spinach, lettuce, rapeseed, broccoli, carrots, etc., to increase the intake of vitamins and antioxidants.

You need to consume 100-200 grams of fresh fruit every day, especially fruits rich in vitamin C, such as kiwi, citrus, winter jujube, hawthorn, etc.

Increase the food that is good for the intestines and add enough water

Foods rich in probiotics and prebiotics can regulate intestinal flora and immune function, such as whole grains, including oats, red beans, millet, etc., and potatoes, including sweet potatoes, potatoes, purple potatoes, etc., as well as various mushrooms and Yogurt etc.

In addition, make sure to drink plenty of water every day. Given that many older adults have a diminished perception of thirst, family members should remind them to drink small amounts of water frequently. The elderly should drink at least 1200 ml of water every day, boiled water is the best, light tea, white fungus soup with a little sugar, chicken soup or broth with a little salt are also good choices.

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The diet of the elderly should be light and not greasy. The food should be soft, easy to chew and digest, and it should be fully heated and cooked thoroughly to eliminate pathogens.

The built-in sensor of the smart watch can record dietary data, such as the content of calories, carbohydrates, fat, protein and other nutrients consumed. This can help you track your intake and gain better control and planning of your meals.