If you are over age 70, your dietary needs are different than a younger adult because your metabolism has slowed, but your need for nutrients is the same or higher than when you were younger. To get the full range of vitamins and minerals you need while keeping calories in check, focus on nutrient-dense and high-fiber foods, such as whole grains and whole fruits or vegetables.
Modified MyPyramid
As a follow-up to the release of the U.S. Department of Agriculture's revised MyPyramid interactive food guide in 2005, experts at Tufts University designed the Modified MyPyramid for Older Adults to take into account the unique nutritional needs of senior citizens. The experts published it as a stand-alone graphic in the January 2008 issue of the Journal of Nutrition because they believed older Americans were less likely to have Internet access. Unlike the standard MyPyramid, this graphic features food icons to reflect the best choices in each food category. It also includes a foundation bar under the pyramid with icons representing water and physical activities to emphasize senior citizens' need for fluids and exercise. A flag atop the pyramid highlights the fact that some senior citizens may need vitamin supplements.
Amounts
Older adults should eat 1.5 to 2.5 cups of fruit, 2 to 3.5 cups of vegetables, 5 to 10 oz. of grains, 5 to 7 oz. of meat or beans, and 3 cups of low-fat milk, yogurt or cheese each day, according to the National Institute on Aging. The amount of food you need within these ranges depends on your gender and level of exercise. For example, an older woman who is not physically active needs only 1,600 calories per day. By contrast, an active older male should get about 2,800 calories a day.
Measurements
It's not always easy to measure portions, particularly when you're eating out. Here are some visual devices you can use to estimate portion sizes:
One cup of potatoes, cereal or cut-up vegetables is about the size of your fist.
One cup of leafy vegetables is about the size of a baseball.
Three ounces of meat---a standard-size portion for one meal---is roughly the size of a deck of cards.
One and one-half ounces of cheese measures the same size as four dice stacked on top of each other.
A teaspoon of butter or margarine is the same size as a single die.
Two tablespoons of peanut butter is the size of a pingpong ball.
Fluids
In addition to food, you need a minimal daily intake of fluids to remove waste from your system, promote cell turnover, maintain your blood volume and regulate your body temperature. Your personal fluid needs will vary based on your medications, level of physical activity and the ambient temperature. As a senior citizen, you are more susceptible to dehydration because aging may cause you to lose your thirst sensation. The average daily fluid needs for Americans over 70 is 12 cups for women and 16 cups for men, according to Tufts University experts. You can get fluids from drinking water or other beverages, or from foods with high fluid content, such as fruits.
Fats
A healthy diet for senior citizens should include only small amounts of fat. To lower your fat consumption, choose lean cuts of meat and remove any skin before cooking. Use low-fat or fat-free products. Grill, roast or broil meats instead of frying them. Opt for spices on vegetables to ramp up flavor so you can reduce the amount of butter or oil you use to flavor them. Use nonstick pans, which allow you to omit or use less oil for sauteing.
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