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减少，致使食
2、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
3、白质提供的能量占总能量的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止匕外，老年人应注意钙、铁及维生素的供给量。建议供给量：钙
5、量kcal（g）脂肪物能量质kcal的量（g）蛋白质物能量质kcal的量（g）早餐、中餐、晚餐中能量的摄入kcal早中晚三餐摄入的能量分别占一日总能量的比例％十上豆浆一杯豆浆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100g2.4
6、9.60.10.91.56当餐总Mkca「（g或l）75.2300.812.5112.515.260.8中午M饭粳M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
7、150g18.5740.32.70.31.2当餐总计（g或kcal）105.2420.816.4147.623.192.4晚上M饭粳M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）79.5318
9、早中晚三餐摄入的能量分别占一日总能量的比例％物质的量（g）能量物kcal质的量（g）能量kcal-十核桃仁粥山核桃仁（干）25g4.718.812.7114.34.518494.929.4上小M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.
11、66.63.514香蕉100g20.883.20.21.81.45.6当餐总计（g或kcal）99.9399.617.1153.927.5110晚上芝麻花生粥黑M100g68.3273.22.522.59.437.652431.2花生仁15g2.49.46.558.53.714.8清蒸海鲫鱼香瓜鲫鱼30g1.14.44.136.95.120.4姜丝10g100g2.811.20.65.823.20.15
13、)脂肪物能量质kcal的量(g)蛋白质物质能量的量kcal(g)早餐、中餐、晚餐中能量的摄入kcal早中晚三餐摄入的能量分别占一日总能量的比例％十上山药大枣粥山药100g11.646.40.21.81.97.6489.630.3大枣50g35.8143.20.21.814小M粥100g8.433.60.76.31.45.6鹤鹑蛋100g2.18.411.199.912.851.2山芋80g
15、50g1.87.20.10.90.52瘦肉20g0.31.21.210.84.120.4橙子100g10.5420.21.80.83.2当餐总十kcaf（g或l）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60
18、4.742.310.542当餐总计（g或kcal）72.6290.414.3128.717.971.6M饭（蒸）均值200g51.2204.80.65.45.220.8663.140海带炖海带50g140.10.90.52午豆腐豆腐80g3.112.43276.526核桃瘦肉炒韭菜核桃（干）25g4.718.812.6113.44.518
19、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）101.9407.617.9161.123.694.4睨小豆粥200g26.2104.80.87.22.49.6502.5
20、30.3糖醋鱼草鱼70g003.733.311.646.4上番茄酱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100g6240.21.814当餐总计（g或kcal）83.533414
22、质量的kca量l(g)早餐、中餐、晚餐中能量的摄入kcal早中晚三餐摄入的能量分别占一日总能量的比例％十上松子仁粳M粥松子仁10g0.20.87.163.91.35.2498.729.8M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100g15.461.60.10.90.4
23、1.6当餐总计(g或kcal)76.1303.213.9125.117.670.4中午釉M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豆腐榛豆腐80g3123276.526汤榛子30g4.417.613.4120.6624栗子100g40.51620.76.34.216.8
24、冻猴桃100g11.947.60.65.40.82.4当餐总计(g或kcal)101.9407.619.6176.423.392.4睨上M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蜂蜜番茄番茄100g3.5140.21.80.93
25、.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/kcal)76.1304.414.1126.916.867.2f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大中所占的比例％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，延年益寿，冻猴桃中有良好的膳食纤维，而且还能降低胆固醇，促进心脏健康，蜂蜜增
27、麻香糕30g24.5981.19.91.24.8面包均值50g29.1116.42.623.44.216.8当餐总计(g或kcal)8132413.3119.715.762.8M饭200g51.2204.80.65.45.220.8684.440r洋葱炯草鱼70g003.733.311.646.4午鱼洋葱100g8.132.40.21.81.14.4
28、花生桂花生30g4.919.613.3119.77.4429.8圆红枣汤桂圆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.山药100g11.646.40.21.8
29、1.97.6518.830.4M粥小M粥100g8.433.60.76.31.45.6「拌面面条80g48.9195.60.65.46.626.4之麻'四25g4.216.813.2118.84.819.2荔枝50g8.132.40.10.90.52当餐总计(g或kcal)81.2324.814.8133.215.260.8f中三大能源物质分别产生的能量k
31、餐、中餐、晚餐中能量的摄入kcal早中晚三餐摄入的能量分别占一日总能量的比例％十上酸豆奶200g23.694.42.421.64.417.6521.930.5玉M150g129.9119.61.816.2624曲奇饼30g17.770.89.585.528桑甚(干):30g17.5301.816.24.518当餐总计(g或kcal)78.7314.815.5139.516.967.6中午M饭(蒸)1
32、50g38.4153.60.54.53.915.6669.339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5g0054500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kcal（g或）10240819.3
33、173.721.987.6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M粥100g8.433.60.76.31.45.6意M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)80.4327.613.5131.415.786f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f中所占的比例%60.525.613.9当天摄入总能重kcal1736.2当天饮食的评价本日配餐中的玉M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,意M则能增强肾功能。