～Meals～

　

Eating nourishes the body as well as the mind three meals a day and a regular routine can help prevent poor nutrition and improve immunity. Chewing your food well promotes digestion, he;ps the absorption of and nutrients maintains chewing ability. 　If you exercise when you are lacking in nutrients, you will further contribute to low nutrition. ・Low nutrient levels: a lack of protein and other nutrients needed to maintain good health.
To prevent frailty, it is important to eat a balanced diet of a variety of nutrients, such as foods rich in muscle-building proteins and vitamin D, which support muscle and bone formation.
・Proteins 　Muscle-building proteins are found in meat, seafood, and soya. 　The recommended daily intake for an adult male is 65g. It is important to consume more in old age as it is harder to build muscle. 　The daily protein requirement for older people is 1.0-1.2(g) x weight (kg). 　(Example) A person weighing 60 kg 1.0-1.2(g) x 60(kg) = 60-72(g)	From "Irasutoya, a collection of cute free illustrations".
・Vitamin D 　Vitamin D, which supports the formation of muscles and bones, is found in mushrooms, seafood, and eggs. 　It is produced by exposure to sunlight (ultraviolet light).。	From "Irasutoya, a collection of cute free illustrations".
It is important to eat a variety of foods in your daily die, including a main meal, a main dish, and a side dish at least twice a day. At least twice a day you should have a main meal, a host, and a side dish. Try to eat at least 7 foods a day, 10 if possible, and be careful not to eat too much salt. 　Milk, dairy products, and fruit should be consumed with every meal. 　Make sure you have at least one chewy dish with each meal and chew 30 times before swallowing. 　People who consume a variety of foods have higher muscle mass and strength (grip strength, walking speed, etc.) and are at lower risk of becoming Frail.
・Soya and soya products... daily ・Meats: choose the parts with less oil. ・Fish: eat more saury, mackerel and sardines. ・Vegetables: at least 230g of light-coloured vegetables and 120g of green-yellow vegetables per day ・Fruits: 1 or 2 a day ・Milk: one glass daily ・Water: around 1 litre (4 glasses) per day 　Fruit is rich in fibre and vitamins. However, fruit is also rich in sugar and potassium, so it is important not to eat too much. 　Milk and dairy products are rich in calcium.Calcium is the main component of bones and is also abundant in small fish, komatsuna,bok choy and soya products. 　In addition to home-made products, commercial, frozen, and processed foods can also be used to ensure effective intake.
Created using images from "Irasutoya, a collection of cute free illustrations".
It's not just about eating well, it's also about keeping your teeth and mouth healthy. So, along with watching what you eat, remember to brush your teeth after meals!	Created using images from "Irasutoya, a collection of cute free illustrations".