People require the same basic nutritional components from childhood to later adulthood. The total amounts of protein, fat and carbohydrates might change somewhat, but you always need healthy food ranging from fresh produce to whole grains, low-fat dairy products and lean meats and fish. Gender and activity have more of an impact on your healthy diet than aging has.
Calorie Needs
The total number of calories you need to maintain a certain weight or to lose weight depends on your body weight, gender and activity level. According to the University of Maryland Medical Center, inactive men need about 13 calories per pound of body weight each day to maintain their weight, and inactive women need about 10 calories per pound. If you engage in at least a half-hour of brisk walking, bicycling or swimming daily, that calorie intake could increase to 12 calories per pound for women and 15 calories per pound for men. However, since most people slow down their activities in later life, you probably also need to take in fewer calories than you did when you were younger and more active.
Dairy Products
Strong bones require adequate Vitamin D as well as other proteins and nutrients found in dairy products. If you are spending less time outdoors than you did when you were younger, you probably are getting less Vitamin D from natural sunlight. Dairy products provide Vitamin D, which can help prevent bone loss. According to the Dietary Guidelines for Americans, you should get 2 to 3 cups of low-fat or nonfat milk and dairy products if you are on a 2,000-calories-per-day diet.
Fresh Produce
Some of the best nutrients come from fresh produce. Fresh fruit and vegetables provide essential vitamins and minerals as well as needed fiber for good digestion, which is especially important to older adults. The Mayo Clinic website suggests that you start a food shopping trip in the fresh produce section and load up on items for salads, snacks and side dishes so you don't have to resort to processed snacks and drinks that can have added sodium and sugar. On a 2,000-calorie diet, you need about 2 cups each of fresh fruit and veggies. Select a variety of colors of fresh produce to get a variety of vitamins and minerals.
Whole-Grain Foods
For long-lasting energy, you need the complex carbohydrates found in whole-grain foods. According to the U.S. Department of Agriculture food pyramid, whole-grain breads and cereals as well as brown rice and other whole grains provide B-complex vitamins, iron and added fiber for proper digestion. Avoid refined and processed grains, which are much lower in nutrients and fiber. On a 2,000-calorie diet, you need about 6 to 8 ounces of whole grains daily; a slice of bread or a cup of dry cereal equals about 1 ounce.
Lean Protein
Older adults need lean protein for proper cell function. Fish, seeds, legumes and nuts contain heart-healthy protein with healthy oils and omega-3 fatty acids. According to the Harvard School of Public Health, a 6-ounce portion of salmon has nearly as much protein as a 6-ounce porterhouse steak, but only a quarter of the fat content. For a 2,000-calorie diet, eat about 6 ounces of fish, poultry, eggs or beans daily.
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