HelpGuide.org explains that the importance behind a healthy diet for elderly people is to maintain mental clarity, build up immunity, increase energy levels and better manage problems associated with chronic illness. Nutrition is about more than just the food you eat; it's also about improving your health, feeling good and strong, and keeping your mind sharp. As at any age, the cornerstone to a good diet for elderly people is eating healthy foods and exercising regularly.
Calories
For the average-aged person, calorie intake is based on height, weight and activity level. Often, folks lose a few pounds as they age, so calorie intake is more tailored toward how active you are, according to the National Institute on Aging, or NIA. A female over the age of 50 who is not physically active should consume about 1,600 calories each day. If very active, she should eat 2,000 calories daily. Inactive men over the age of 50 should eat about 2,000 calories, but if very active should, they should take in between 2,400 to 2,800 calories daily.
Food
MyPyramid for Older Adults is a nutrition chart specially designed for seniors based on the USDA's Dietary Guidelines for Americans. It is suggested that older folks eat 6 oz. of grains, 2 1/2 cups of vegetables, 1 1/2 cups of fruit, 3 cups of milk and 5 oz. of meat and beans daily. Eating foods rich in fiber will prevent constipation, and fluids will keep you hydrated.
Exercise
Even if you're in your 80s, you still need regular exercise, according to the National Institutes of Health. You may not move as quickly as you once did, which makes finding activities that give you a little bit of a workout difficult. Elder Nutrition and Food Safety, the organization that worked with the USDA to develop MyPyramid for Older Adults, suggests going for a walk, playing with your grandchildren or a pet and working in your yard or garden for exercise. You can also look into classes offered at a community center. Check their schedule for exercise classes geared to seniors.
Avoid
Sweets are loaded with empty calories, according to the University of Florida. Seniors should avoid these foods because they add no nutritional value to a diet. Because older folks are more likely to have high blood pressure and health conditions associated with hypertension, it's best to avoid foods high in salt and sodium. The NIA suggests using a salt substitute if your food tastes bland or you just desire the flavor.
Vitamins
Two vitamins you should ensure are in your supplement arsenal are vitamins B12 and D. After 50 especially, according to HelpGuide.org, your body absorbs less B12, which helps keep blood and nerves healthy. You can take a B12 supplement or get it naturally from foods like beef liver, salmon, trout or fortified breakfast cereal. You need at least 2.4 mcg a day, according to the Office of Dietary Supplements.
Vitamin D, which you get from sunlight, is not absorbed as efficiently the older you get. You can eat foods like milk and eggs, which contain vitamin D, but to get the recommended daily allowance, you will probably need a supplement. The vitamin D recommended daily allowance for folks between 51 and 70 is 400 international unites, or IU, and for those older than 71, the RDA is 600 IU.
Mediterranean Diet
If you find it easier to just follow an established diet, consider the popular Mediterranean diet. In a 2005 study published by the "British Medical Journal," elder folks who adhered to the Mediterranean diet increased their lifespan by 8 to 14 percent, depending on how well they followed the diet recommendations. A Mediterranean-style diet is characterized by eating a lot of vegetables, legumes and fruits, fish and unsaturated fats like olive oil. You should limit your intake of saturated fats, dairy products and red meat. A Mediterranean diet, according to the American Heart Association, is also associated with a lower risk of developing heart disease and cancer.
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