As you grow older, your metabolism shifts and your calorie needs decline. Because this happens gradually, you might not change your dietary habits in time to prevent weight gain. To lose weight safely, begin a reduced-calorie diet that provides balanced nutrition. Senior citizens especially need nutrients such as vitamin B, protein and calcium, to promote blood, muscle and bone health. Your doctor can help you set reasonable calorie limits, and the labels on food packages will tell you how many calories per serving to subtract from your daily total.
Protein Foods
Senior citizens need protein foods to maintain muscle mass and blood count, but many of these foods contribute the most calories to your diet. To reduce calorie intake, choose low-fat protein foods most often, cook them with little or no fat, and limit portions to a total of 6 oz. per day. The American Heart Association notes that these eating habits reduce your weight and your cardiovascular risk at the same time. Foods to eat include tuna and salmon, lean beef or pork sirloin, skinless chicken, split peas and beans.
Dairy Products
Reduced-fat dairy products offer a quick fix to calorie overconsumption. If you already drink whole milk, switching to 1-percent will save you 47 calories per cup, or to fat-free, 66 calories per serving. If you normally drink sweetened beverages, replacing them with fat-free milk will improve your nutritional profile by 100 percent. To avoid the fractures that many seniors experience due to low bone density, get your daily calcium from two to three servings of low-fat milk, cheese or yogurt.
Grain Foods
Adults over age 50 may need a form of vitamin B-12 added to some foods to ensure digestive absorption of this nutrient. The USDA considers fortified cereal a good source of crystalline B-12, with wheat bran flakes a low-calorie choice. Six to eight servings of grain foods might also include half-cup portions of brown rice, oatmeal or barley, at about 100 calories or less per serving.
Vegetables
Vegetables are your most effective menu items for satisfying your appetite and vitamin and mineral needs within reduced calorie counts. You can enjoy a wide variety of vegetables for under 50 calories per serving and get strong additions of vitamins A, B, C and E, iron, potassium and fiber. Choose different colors of vegetables, such as spinach, tomatoes, carrots and broccoli for different nutrient combinations in four to five daily half-cup servings.
Fruits
Use the same selection criteria for fruits, which provide the majority of your vitamin C. This vitamin supports the immune system and cellular turnover, sometimes compromised in seniors. A reduced-calorie diet can accommodate four to five daily servings of most whole fruits, including apples, berries and pears, and half-cup servings of unsweetened cut fruits and juices, such as peaches, cantaloupes and oranges, at 100 calories or less per serving.
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