As the largest single group prone to mild vitamin and mineral deficiencies, the elderly often avoid salads and meat due to poor dentition. For several people, the physical inability or emotional reluctance to shop for a variety of foods limits food selection. Another reason is the loss of a marital partner, and no longer having someone to cook for or to eat with. Healthy eating, however, is possible with a little planning.
Caloric Intake
As you get older, your caloric needs change. According to the National Institute on Aging, men and women over the age of 50 should get at least 30 minutes of exercise every day. Your activity level dictates your caloric intake. Calorie requirements range from 1,600 daily for a woman who is inactive to 2,200 calories daily for a woman with an active lifestyle. For men, a couch potato needs about 2,000 calories, while a man with an active lifestyle should consume between 2,400 and 2,800 calories daily.
Recommendations
The USDA's Dietary Guidelines for Americans recommends that seniors eat 1 ½ to 2 servings of whole fruit each day, as opposed to fruit juices, because of the fiber. Choose 2 to 2 ½ cups of dark leafy greens and bright yellow and orange vegetables, which are rich in antioxidants. You should get at least 1,200 mg daily of calcium, either from dairy or nondairy foods. Seniors should consume at least 6 to 7 oz. grains daily and .5 g protein per pound of bodyweight.
Vitamins and Minerals
As you age, you produce less stomach acid, which can impair the absorption of vitamin B-12. As another process of aging, your skin becomes less able to synthesize the vitamin D that is produced from sun exposure, which is essential for the metabolism of calcium. By taking a multivitamin, along with a healthy diet, plenty of exercise, and healthy lifestyle, you can often offset these deficiencies.
Dietary Tips
While eating a balanced diet is still vital, seniors particularly need to pay close attentions to meeting nutritional needs. By reducing your sodium or salt consumption, you can help prevent hypertension and water retention. Learn the difference between good and bad fats and always opt for polyunsaturated or monounsaturated fats over saturated fats. To stay regular and avoid constipation, bloating and gas, gradually increase your fiber intake by eating fiber-rich foods.
Member Comments