1、对老年人一周的营养食谱设计（女70岁轻体力活动）老年人的生理特点：（1）代谢功能降低基础代谢降低，与中年人相比，老年人的基础代谢下降15％~20％。合成代谢降低，分解代谢增高，合成与分解代谢失去平衡引起细胞功能下降。（2）身体成分改变，细胞数量下降突出表现为肌肉组织重量减少，出现肌肉萎缩；体内水分减少，主要为细胞内液明显减少；骨骼组织矿物质减少，尤其是钙减少，因而出现骨密度降低，骨密度可降低10％~15％.因此，老年人易发生不同程度的骨质疏松症及骨折。（3）器官功能改变消化功能降低，消化液、消化酶及胃酸分泌量
2、减少，致使食物消化和吸收受影响；胃肠功能扩张和蠕动能力减弱，易发生便秘；多数老人因牙齿脱落，影响食物的咀嚼和消化；心脏功能降低，心率减慢，血管逐渐硬化，脑、肾功能及肝代谢较年轻时大为减少，肾单位再生能力下降，肾小球过滤率降低，糖耐量下降。根据中国居民膳食营养素参考摄入量（ＤＲＩｓ）表可知：一个70岁的女老年人（轻体力活动）一日摄入的总能量应是1700kcal,蛋白质的量６５ｇ，脂肪能量占总能量２０％～３０％。热量老年人能量摄入量与消耗量以能保持平衡，并可维持体重为宜，最好是经常测体重，根据体重，调整能量摄入，保持在理想范围。蛋白质蛋白质摄入应质优量足，有蛋白质提供的能量占总能量
3、的１２％～１４％较合适。而大豆及其制品是老年人的最佳选择大豆及其制品品种多、易消化、品质好、价格低，此外，大豆中脂肪、卵磷脂、植物固醇以及大豆异黄酮对人体（尤其是女性）更有利。脂肪老年人应限制摄入含胆固醇高、含饱和脂肪酸高的食物。老年人膳食中脂肪含量以不超过总膳食热量的２５％为宜，植物油与动物油的热量比应为２:１。碳水化合物在蛋白质、脂肪膳食结构合理条件下，碳水化合物宜占膳食总能量５０％～６０％.要减少那些仅能产生热量而无其他营养价值或粗纤维过少的食物此外，老年人应注意钙、铁及维生素的供给量。建议供给量：钙８００mg/d；铁１２mg/d；视黄醇８００μg/d；维生素Ｄ１０μ
5、能量kcal物质的量(g)能量kcal物质的量(g)能量kcal早上豆浆一杯豆浆200001.412.63.614.4474.129白砂糖10g10400000小笼包7个（素）粉皮130g62.8251.21910.140.4花生油10g00109000白菜100g2.49.60.10.91.56当餐总计（g或kcal）75.2300.812.5112.515.260.8中午米饭粳
6、米饭(蒸)200g522080.65.45.220.8660.840.4番茄炒蛋鸡蛋100g2.811.28.879.213.353.2番茄200g7280.43.61.87.2鸭肉煮马铃薯鸭肉30g0.10.46544.718.8马铃薯150g24.899.20.32.7312苹果150g18.5740.32.70.31.2当餐总计（g或kcal）105.2420.816.4147.62
7、3.192.4晚上米饭粳米饭(蒸)200g522080.65.45.220.8502.330.6花生蒸猪肉花生25g4.116.411.199.96.224.8猪肉（瘦）20g0.31.21.210.84.116.4甘薯(红心)100g23.192.40.21.81.14.4当餐总计（g或kcal）79.531813.1117.916.666.4一天中三大能源物质分别产生的能量kcal1039.3378219.6
9、8.812.7114.34.518494.929.4小米粥100g8.433.60.76.31.45.6白砂糖10g10400000绿豆糕50g36.1144.40.54.56.425.6甘薯白心甘薯80g19.477.60.21.81.14.4当餐总计（g或kcal）78.6314.414.1126.913.453.6中午米饭粳米饭(蒸)150g391560.54.5416663.5
11、0晚上芝麻花生粥黑米100g68.3273.22.522.59.437.652431.2花生仁15g2.49.46.558.53.714.8清蒸海鲫鱼鲫鱼30g1.14.44.136.95.120.4姜丝10g2.811.20.65.40.72.8香瓜100g5.823.20.10.90.42.8当餐总计（g或kcal）80.4321.413.8124.219.378.4一天中三大能源物质分别产生的能
13、11.646.40.21.81.97.6489.630.3大枣50g35.8143.20.21.814小米粥100g8.433.60.76.31.45.6鹌鹑蛋100g2.18.411.199.912.851.2山芋80g18.5740.21.814当餐总计（g或kcal）76.4305.612.4111.618.172.4中午米饭(蒸)均值150g38.51540.54.53.9
15、.2当餐总计（g或kcal）98.3393.212.5112.525.5106晚上面条富强粉100g24.296.80.21.82.710.8516.831.9胡萝卜50g1.97.60.10.90.52鸡肉50g0.72.84.742.39.6538.6糕点混糖60g41.2164.89.888.24.718.8蜜桃100g9360.21.80.93.6当餐总计（g或kcal）77308
17、cal物质的量(g)能量kcal物质的量(g)能量kcal早上牛乳强化钙200g10.240.82185.421.6490.729.7凤尾酥30g19.377.27.668.428燕麦片70g43.1172.44.742.310.542当餐总计（g或kcal）72.6290.414.3128.717.971.6中午米饭(蒸)均值200g51.2204.80.65.45.220.8663.140海带
18、炖豆腐海带50g140.10.90.52豆腐80g3.112.43276.526核桃瘦肉炒韭菜核桃（干）25g4.718.812.6113.44.518猪肉10g0.20.80.65.428韭菜100g3.212.80.43.62.49.6甘薯红心100g23.192.40.21.81.14.4黑加仑100g15.461.60.43.61.45.6当餐总计（g或kcal）101.9
19、407.617.9161.123.694.4晚上小豆粥200g26.2104.80.87.22.49.6502.530.3糖醋鱼草鱼70g003.733.311.646.4番茄酱25g3.714.80.10.91.24.8白砂糖10g10400000陈醋25g4.5180.10.92.510德庆酥50g33.1132.49.437.6312草莓100g6240.2
21、入的能量分别占一日总能量的比例％物质的量（g）能量kcal物质的量(g)能量kcal物质的量(g)能量kcal早上松子仁粳米粥松子仁10g0.20.87.163.91.35.2498.729.8米粥80g7.831.20.21.80.93.6咸面包100g50.5200.83.935.19.236.8土鸡蛋40g2.28.82.623.45.823.2甘蔗汁100g15.461.60.10.90.41.6
22、当餐总计（g或kcal）76.1303.213.9125.117.670.4中午籼米饭(蒸)150g38.4153.60.32.73.815.2676.440.4油菜香菇油菜100g2.710.80.54.51.87.2香菇50g141.19.90.20.8豆腐榛子栗子汤豆腐80g3123276.526榛子30g4.417.613.4120.6624栗子100g40.51620.76
23、.34.216.8猕猴桃100g11.947.60.65.40.82.4当餐总计（g或kcal）101.9407.619.6176.423.392.4晚上米饭200g51.2204.80.65.45.220.8498.529.8花生红枣鸡花生仁25g4.116.411.199.96.224.8大红枣10g7280.10.90.20.8鸡20g0.31.21.917.13.915.6蜂蜜番茄
24、番茄100g3.5140.21.80.93.6蜂蜜5g3.815.20.10.900木瓜番木瓜100g6.224.80.10.90.41.6当餐总计（g或kcal）76.1304.414.1126.916.867.2一天中三大能源物质分别产生的能量kcal1015.2428.4230三大能源物质产生能量在一天中所占的比例％60.725.613.7当天摄入总能量kcal1673.6当天饮食的评价本次配餐中的松子仁能抗老防衰，延年益
26、24.5981.19.91.24.8面包均值50g29.1116.42.623.44.216.8当餐总计（g或kcal）8132413.3119.715.762.8中午米饭200g51.2204.80.65.45.220.8684.440洋葱焖鱼草鱼70g003.733.311.646.4洋葱100g8.132.40.21.81.14.4花生桂圆红枣汤花生30g4.919.613.31
27、19.77.4429.8桂圆30g21.5860.32.71.45.6小红枣10g7280.10.90.10.4蜜桔100g8.935.60.43.60.83.2当餐总计（g或kcal）101.6406.418.6167.427.64110.6晚上山药小米粥山药100g11.646.40.21.81.97.6518.830.4小米粥100g8.433.60.76.31.45.6拌面面条80g
28、48.9195.60.65.46.626.4芝麻酱25g4.216.813.2118.84.819.2荔枝50g8.132.40.10.90.52当餐总计（g或kcal）81.2324.814.8133.215.260.8一天中三大能源物质分别产生的能量kcal1055.2420.3234.2三大能源物质产生能量在一天中所占的比例％61.724.613.7当天摄入总能量kcal1709.7当天饮食的评价本日配餐的黑芝麻糊具有降血脂
30、6.2624曲奇饼30g17.770.89.585.528桑葚(干)30g7.5301.816.24.518当餐总计（g或kcal）78.7314.815.5139.516.967.6中午米饭(蒸）150g38.4153.60.54.53.915.6669.339葱油萝卜丝红萝卜80g6.224.80.21.80.83.2大葱20g140.10.90.41.6色拉油5g005
31、4500椰子银耳鱼头汤椰子100g26.6106.412.1108.9416银耳80g29.51181.19.9832罗非鱼30g0.31.20.32.74.819.2当餐总计（g或kcal）10240819.3173.721.987.6晚上猪肝核桃粥猪肝30g1.561.19.95.823.254531.5山核桃干20g3.815.210.190.93.614.4小米粥100g8.4
32、33.60.76.31.45.6薏米面90g61.8247.22.219.810.240.8西瓜黑皮100g6.425.60.54.50.52当餐总计（g或kcal）80.4327.613.5131.415.786一天中三大能源物质分别产生的能量kcal1050.4444.6241三大能源物质产生能量在一天中所占的比例％60.525.613.9当天摄入总能量kcal1736.2当天饮食的评价本日配餐中的玉米对高血压、动脉硬化、冠心病、癌症等均有良好的防治作用，红萝卜则有助补充维生素Ａ，猪肝能补铁和含有大量维生素A和Ｂ２，薏米则能增强肾功能。