لخّصلي

Prevention and control:
In order to prevent malnutrition, it is important to follow a healthy and balanced diet that contains the nutrients needed by the human body. Here are the details as follows:
-Get the necessary nutrients
In order to follow a healthy and balanced diet, it Is important to focus on eating different nutrients, which are as follows:
-Eat at least five servings of fruits and vegetables daily.
-Focusing on including starchy dietary fibers in the basic meals, such as: potatoes, bread, and pasta.
-Obtaining dairy products and milk or milk substitutes.
Eat both legumes, fish, eggs, meat, and other protein products.

• Replace saturated oils with unsaturated ones and eat them in reduced quantities.


• Eat an appropriate amount of fluids, about 6-8 cups per day.
  -Doing regular physical activity at least three times a week.
  -Grain group :It is the first group that should be eaten In a relatively large amount. *Cereals are foods that contain mainly starch (carbohydrates) and a certain amount of protein. For example: bread, pasta, potatoes, corn, wheat.

• Most foods In this group also contain fiber (especially when eaten as whole grains), vitamins and minerals.
  -Fruits and vegetables : contain carbohydrates (sugars), water, fiber, vitamins and minerals.
  
  For example – vegetables and fruits rich in vitamin C: tomatoes, kiwi ،strawberries.


• Vegetables contain less sugar and calories compared to fruits, so it is recommended to maintain a ratio of 2/3 vegetables and 1/3 fruits.

• Protein-rich foods :
  a group that includes meat products (a source of iron), milk products (a source of calcium), eggs and legumes (a source of Iron and calcium).
  
  *The group provides additional ingredients: zinc, vitamin B-12 found in animal foods, fiber – in legumes, omega-3 – in fish. *It is recommended to consume foods that contain a low amount of fat: cheese up to 5%, milk and yogurt 1% to 3%, lean meat products, without the skin.
  -Foods rich In fats:
  this food group contains foods such as oils, avocados, nuts, butter.
  
  *It is recommended to consume from this group food rich In unsaturated fats of all kinds, such as vegetable oils, compared to foods rich in saturated fats that come from animal sources (such as butter).
  -Cholesterol (from animal) and trans fat (from processed food) are not recommended!
  -Desserts, snacks and sweet drinks :This group contains foods rich in fat, sugar and sometimes salt. *It is recommended to limit and reduce the intake of these foods.
  -We give you special tips for feeding the elderly:
  1 – Organizing meals during the day so that there are main meals and other snacks throughout the day, as it Is possible to follow a system of 3 main meals and two snacks per day.
  2 – Providing food that Is low in calories and rich In nutrients،because excessive calorie intake leads to obesity, which causes many diseases, for example, you can replace whole milk with skimmed milk, and eat Lean meat.
  3 – The food must contain appropriate amounts of fiber because the fiber protects them from atherosclerosis and obesity.
  4 – Pay attention to foods rich in calcium, which are found In dairy products and take care of those that contain vitamin D.
  5 – Providing protein-containing foods.
  6 – Relying on vegetables, especially green leafy vegetables and fresh fruits, In a large way In food, as they provide the elderly with many benefits, including iron, mineral salts, vitamins and antioxidants.
  7 – Focus on foods that contain omega-3 fatty acids, which you find in fish.
  8 – Drink plenty of water during the day to prevent dehydration.
  9 – Significantly reduce salt and sugar while reducing caffeine-containing drinks such as tea and coffee.
  10 – Completely stay away from canned and processed foods and hydrogenated and saturated oils and fats.
  -Good sources of protein are important with every meal, especially with breakfast.

• Good nuts and seeds are the best breakfast to start the day well, but the elderly find It difficult to digest, so they can be replaced with avocado.
  -Nuts and fruits can also be mixed well with yogurt to benefit from them