Healthy Menu Diet Plans For A 70-year-old Couple

The older you are, the slower your metabolism and the more difficult dieting becomes. At 70 years old, you and your partner are likely less physically active, making you burn fewer calories. Although you need to consume fewer calories as you age, you may find that your weight has creeped up through the years. The key to losing weight as an elderly couple is to reduce your calories while still consuming the right amounts of essential nutrients.

Benefits

An important benefit to avoiding obesity at 70 years old and beyond is an increased chance of improved mobility, more muscle strength and the ability to retain your independence for longer, according to a research featured in the 2004 edition of "Gerontologist." Researcher Kristi Jenkins found that being overweight negatively impacted daily living in the elderly study participants. Other benefits include improved blood pressure levels, lower levels of total cholesterol and the chance to learn which foods give you energy without unnecessary calories.

Calorie Needs

The calorie requirements for men and women at age 70 vary depending on activity level and body composition. The Dietary Guidelines for Americans defines a sedentary activity level as being only active enough to handle your daily activities. Moderately active or active activity levels indicate that you walk or exercise regularly at a slow pace for the moderately active designation and at a brisk pace for an active lifestyle designation. Males aged 70 need 2,000, 2,200 or 2,600 calories a day at the three activity levels, while 70-year-old females need 1,600, 1,800 or 2,000 calories. Reduce your calories to about 1,200 for the female partner and about 1,600 for the male. Divide each partner's calories evenly throughout each day to help your blood sugar remain stable and keep yourself from feeling too hungry.

Breakfast And Snacks

Eating breakfast soon after you wake can help can help control your blood sugar levels, so start every day off with a healthy 300- to 400-calorie breakfast. Many older adults suffer from constipation because of slowed digestion. Eat high-fiber oatmeal, whole wheat toast or fiber-rich cereal for breakfast. You both need about 1,200 mg of calcium each day, and drinking a glass of milk or using skim milk on your morning cereal gives you 299 mg. If your cholesterol levels are satisfactory, eat an egg on occasion to give you needed protein. If you have high cholesterol, the American Heart Association indicates you should only have 200 mg of cholesterol daily, more than a single, whole egg contains. Snack foods include nuts, seeds, yogurt and dried fruits. Raisins have 1.55 mg of iron in 1/2 cup, which benefits you as an older couple because older adults are more likely to have an iron deficiency.

Lunch And Dinner

Protein helps your muscles, impacts how well your immune system works and promotes wound healing. Choose low-calorie proteins such as cooked beans, skinless turkey or chicken breasts, seafood, extra-lean beef and peas as the basis for your lunch and dinner meals. Add iron-rich spinach to your dinner, and choose fruits and vegetables high in dietary fiber to help you naturally regulate your digestive system. Add whole grain pasta, 100 percent whole-wheat dinner rolls, oatmeal muffins or brown rice to your dinner meals. These foods may help you lose weight, as they are filling and low in calories.