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The Nutritional Needs for Male Vs. Female Senior Citizens

Apr 3, 2011 | By Paula Martinac
The Nutritional Needs for Male Vs. Female Senior Citizens
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As you age, more changes occur in your body than just the color of your hair. You have aches and pains that weren't there before, a slower metabolism and different nutritional needs than you did in your younger years. Although all adults should maintain a healthy diet that provides the necessary nutrients, seniors often have specific needs brought on by the natural aging process. Nutritional requirements vary, too, between male and female seniors.

General Nutrition After 60

Americans are living longer because of advancements in science and medical care. A healthy diet can help prevent disease and keep your medications to a minimum by boosting your immune response, which tends to decrease with age. For a longer, healthier life, minimize your intake of processed foods. Even though they may be more convenient, they're low in vitamins and minerals that can keep your body strong and your brain running smoothly, and contain added fat, salt and sugar, which can put you at risk for heart disease, high blood pressure, stroke, dementia and type 2 diabetes. Get most of your calories from fresh fruits, vegetables and whole grains. Choose lean protein, like fish, beans and legumes. You need beneficial fats, too, like the heart- and brain-healthy omega-3s in salmon and tuna, walnuts and flaxseed. Ask your doctor whether you need a vitamin B-12 supplement or injection; a deficiency in older adults can lead to dementia.

Nutrition for Men

Men over 50 who are moderately active require between 2,200 and 2,400 calories a day. If you're not physically active, 2,000 calories daily will suffice. In addition to the diseases all seniors face, older men are at high risk for prostate cancer, with more than 70 percent of cases occurring in those over 65. Some foods that may help decrease your risk are tomatoes, both cooked and raw, for their lycopene content; soy products, like tofu, soy milk and miso, for their isoflavones; and spinach and asparagus, which are rich in folate that may have anti-cancer properties. Have a few cups of green tea a day for the cancer-protective polyphenols. Pomegranates and pomegranate juice also promote prostate health, as do omega-3 fats.

Nutrition for Women

Moderately active women over 50 need about 1,800 calories per day. If you are more sedentary, aim for 1,600 calories a day. Post-menopausal women are at greater risk for osteoporosis, a weakening of the bones that makes you susceptible to fractures. To keep your bones strong, get at least 1,200 mg of calcium a day from foods or a supplement. Dairy products are good sources of calcium, as are soy foods, broccoli, almonds and kale. To metabolize calcium, you also need sufficient amounts of vitamin D; women over 70 have a recommended daily allowance of 800 IU. Sunlight helps you get your vitamin D, as do a few foods, including egg yolks, cheese and fortified dairy. Ask your doctor whether a vitamin D supplement might be helpful for you.

Considerations

Both male and female seniors must pair diet with physical activity to maintain a healthy weight, keep their balance and offset the muscle loss that comes with aging. You need to burn off as many calories as you take in daily so you won't gain weight, but that doesn't mean you have to join a gym or run the marathon. For aerobic activity to help your heart, engage in brisk walking, swimming or biking. For balance, try a yoga or tai chi class at the local senior center. For strength and bone and muscle support, work with free weights or resistance bands. Whether you have always been active or haven't exercised in years, talk with your doctor about your specific needs, which change as your body does.

References

Article reviewed by Veronique Von Tufts Last updated on: Apr 3, 2011

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