A complete collection of nutritious breakfast recipes for the elderly

1. Kuaishou versatile style: 1 small piece of steamed pumpkin/sweet potato + 1 hard-boiled egg + 1 cup of sugar-free comfort milk + 1 small dish of cold rapeseed

2. Traditional stomach-nourishing style: 1 small bowl of miscellaneous bean and millet porridge (cook millet + red bean + oatmeal according to 3:1:1) + 1 small piece of corn cake + 2 thin slices of sauced beef + 1 small plate of cold cucumber shreds

3. Calcium supplement: 1 small cup of sugar-free yogurt + 1 small piece of steamed yam + 1 boiled egg + 3-4 small tomatoes

When I was doing nutrition follow-up for the elderly on the street two years ago, the most common question I encountered was, "I've been eating a bowl of white porridge with pickles in the morning for decades, isn't it good?" ”The one who impressed me the most was 72-year-old Aunt Zhang. She had been eating like this for almost ten years. Last year, she was diagnosed with high blood pressure and mild anemia during a physical examination. She had been suffering from constipation for more than ten years. Later, she adjusted according to the second set of recipes. She replaced the steamed chicken breast and braised tofu with soy sauce beef. Three months later, her blood pressure had stabilized a lot, and she rarely had constipation. She felt it was amazing.

Of course, there are also many old people who say, "I just like to drink plain white porridge. I feel uncomfortable with acid reflux when I drink other foods." There is really no need to bend the habit here. There are different opinions on whether the elderly should eat a full liquid for breakfast: Traditional Chinese medicine does advocate that the elderly eat warm and soft liquids in the morning to protect the spleen and stomach, while modern nutrition is worried that refined white porridge will raise sugar too quickly and weaken the feeling of fullness. The two schools are actually not contradictory at all. You add a small handful of crushed oats, a few pitted red dates to the white porridge, along with a boiled egg and a small dish of salt-less mixed dried radish. This not only satisfies the need for a thin drink, but also has enough nutrition and can also slow down the rate of raising blood sugar. Isn't this the best of both worlds?

If the elderly at home have underlying diseases, there is no need to worry. I have saved up a lot of targeted combinations in the past few years, and they have all been tried on the elderly and are indeed effective. As for the elderly with diabetes, just avoid eating white bread, sweet buns, glutinous rice chicken and other foods that raise blood sugar quickly. I have met Uncle Li who has had diabetes for 8 years before. His favorite breakfast was the fresh meat buns downstairs. After a meal, his blood sugar soared to 1 1.2, and later changed it to half a buckwheat steamed bun + a small plate of cold spinach + 1 hard-boiled egg + half a cup of sugar-free soy milk. The post-meal blood sugar test was only 6.5. He was shocked and said that he did not expect that changing the breakfast would be so useful.

If an elderly person has bad teeth, such as having full dentures and unable to chew hard objects, he does not have to suffer the consequences of eating mush all the time. Eggs can be made into soft and tender steamed custard. For staple food, choose soft ones such as steamed cakes and steamed sweet potatoes. Boil green leafy vegetables until soft and chop them. Choose soft fruits such as kiwi and strawberry, or make fruit and vegetable juice without filtering the residue. You can still eat comfortably and nutritiously. I have met the 89-year-old Mr. Wang before. He has lost all his teeth. He eats steamed egg custard + millet oatmeal + boiled soft grated carrots for breakfast. Last time I saw him climb the third floor without panting, his body is stronger than many 60-year-old people.

It is also simple for the elderly with gout. Just avoid soy products and steamed buns stuffed with seafood. It is okay to choose eggs and pure milk for protein. It is okay to eat more refined grains as staple food. With some low-purine green leafy vegetables such as rapeseed and lettuce, you don’t have to worry about rising uric acid.

By the way, there is also the issue of "can the elderly eat egg yolks?" that has been debated for many years. Some say that egg yolks are high in cholesterol and should not be eaten, while others say that eating two a day is fine. In fact, the latest dietary guidelines for residents have long removed the upper limit of cholesterol intake. As long as you do not have severe hypercholesterolemia, one whole egg a day is completely fine. If you really have high cholesterol, remove the yolk and eat two egg whites, which is nutritious enough.

Finally, a small detail. When an old man wakes up in the morning, his intestines and stomach are not fully active yet. Don’t eat as soon as you sit up. Drink half a cup of warm water first and sit for about ten minutes before eating. Don’t eat anything that is too hot. Let the steamed buns cool for two minutes before biting, otherwise it will easily injure the esophagus. There are also pickled vegetables and soybean curd to satisfy your cravings occasionally. Don’t eat them all the time. If you eat too much salt, your blood pressure will easily rise.

In fact, there is no universally perfect recipe. It all depends on your own physical condition. Whatever you like to eat, is comfortable to eat, and is nutritious enough is the best breakfast. If you are really not sure, just follow the three sets at the beginning and you will be right.