Diet and nutrition during the senior years will greatly impact your overall quality of life. You may have difficulties eating and less of an appetite, but your body still requires nutrients for proper function. If you often forget to eat or realize your appetite is diminishing, schedule your mealtimes throughout the day. Prepare your foods in advance, and portion them out to help you cut down on cooking time when you are hungry.
Calories
As you age, you may need to decrease the number of calories you consume from your diet to avoid weight gain. Women over the age of 50 who are not physically active only need around 1,600 calories, but men need up to 2,000 calories. Increasing your physical activity will require a higher caloric intake. Men over 50 need 2,200 to 2,800 calories if they exercise regularly, and active women require 1,800 to 2,200 calories.
Whole Grains
If you follow an 1,800-calorie diet as an elderly adult, you need 6 oz. or equivalents of grains each day, according to the University of Florida. Make most of your choices whole grains. During your senior years, your bowels may begin to slow down and have trouble digesting. Foods made with whole grains are full of fiber, which can help you stay regular and promote overall digestive health. Eat high-fiber breakfast cereals, brown rice, wheat pasta, whole-grain bread or oatmeal to get your daily servings of grains. One serving is about 1/2 to 3/4 cup of these foods.
Fruits and Vegetables
Eat a variety of fruits and vegetables, which are high in fiber, antioxidants, vitamins and minerals. Get the maximum amount of nutrients by eating as many colors of produce as possible. You need 1 1/2 to 2 cups of fruit each day after the age of 50. A medium whole fruit or 1/4 cup of dried fruit is equvalent to a 1-cup serving.
Lean Meats
Lean meats provide all the essential protein you need for healthy skin and muscle tissues while offering minimal fat. During your senior years, you need 5 to 7 oz. of meats or beans each day. You can have eggs, but you should select an egg replacer or egg whites to reduce your caloric intake. If chewing is difficult for you, eat beans, fish or tofu. These may be easier for you to chew.
Low-Fat Dairy
Dairy foods provide calcium, which is essential to keep your aging bones strong. According to the Office of Dietary Supplements, the amount of calcium you need increases as you age. You need 3 cups or equivalent of milk or dairy foods each day, but you should choose skim or low-fat varieties to keep your calories to a minimum. Enjoy an 8-oz. glass of skim milk, 1 cup of low-fat yogurt or 1 oz. of Swiss cheese to count toward your daily servings.
