Good nutrition is important for people of all ages. General guidelines for a healthy diet apply to people over the age of 65, but there are also special considerations for the elderly and aging. A healthy diet should focus on nutrient-dense foods, portion control and balancing food with regular physical activity.
Calorie Needs
According to the American Dietetic Association (ADA) women over the age of 50 need 1,600-2,200 calories per day based on their activity level, and men need 2,000-2,800 calories per day. Excess calorie consumption can lead to weight gain, obesity and other chronic diseases. Inadequate calorie intake can lead to malnutrition, decreased energy, the inability to fight off infections and poor health.
Dietary Guidelines
The United States Department of Agriculture's (USDA) issues dietary guidelines for people over the age of 65. A healthy diet consists of fruits, vegetables, whole grains, lean proteins, low-fat dairy products and healthy, unsaturated fats. The ADA recommends consuming a colorful assortment of fruits and vegetables with emphasis on dark orange and dark green varieties. Good sources of lean proteins include poultry, fish, legumes, lean meats, eggs, soy and beans. Examples of healthy fats are olive and vegetable oils, fish oil and fat from avocados and nuts.
A healthy diet limits saturated and trans-fats, cholesterol, sodium and sugar. The USDA says saturated and trans-fat and cholesterol increase the risk of heart disease and too much sodium causes high blood pressure in certain individuals. Fat is also high in calories which can lead to weight gain and obesity. The best way to decrease fat, cholesterol and sodium is to eat more fresh foods and limit processed, canned and fast foods. Sugary foods like soda, candy and dessert should be limited because they tend to be high in calories but low in essential nutrients. Excessive amounts of sugar can also cause tooth decay and is unhealthy for diabetics.
Increased Nutrient Needs
The ADA says certain nutrients become more important as people age. Calcium and vitamin D support bone health and prevent osteoporosis. Calcium and vitamin D are in milk, yogurt and cheese. Calcium is also in cereal, dark green leafy vegetables, canned fish with soft bones and some fruit juices.
Fiber promotes regular bowel movements, prevents heart disease and diabetes and supports a healthy weight. The best sources of fiber are fruits, vegetables and whole grains like brown rice, barley, oats, bulgur, cornmeal, quinoa and whole grain bread and pasta.
Elderly people are often deficient in vitamin B12 and potassium. B12 energizes the body and is in cereal, lean meats and some fish and seafood. Potassium keeps the heart functioning properly and is found in fruits, vegetables and dairy products.
Physical Activity
The National Institute on Aging says regular physical activity improves physical and mental health. It can also decrease the risk of diseases and disabilities associated with aging and help treat chronic diseases like arthritis, heart disease and diabetes. People over 65 should aim for at least 30 minutes of physical activity a day through a variety of activities.
Food Safety
Food safety is important for elderly individuals because they have weaker immune systems and are more susceptible to food poisoning. The ADA recommends limiting or avoiding raw and undercooked meats and seafood, unpasteurized foods, soft cheeses, raw eggs and raw sprouts because are more likely to cause food-borne illnesses. Food safety also involves washing hands, utensils and food surfaces thoroughly, separating cooked and raw foods, cooking foods to an appropriate temperature and keeping cold foods cold and hot foods hot.
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