As you age, your nutritional requirements change. Although older adults still need to eat foods from all five food groups, the amount of nutrients that they require daily decreases slightly. Additionally, the foods that you choose to eat from each food group, as well as their texture, may need to be modified. Good nutrition is important to decrease your risk of disease and mortality. Knowing your nutritional needs is the first step to staying healthy.
Basic Requirements
As you age, your calorie needs decrease because your body composition changes and your physical activity typically decreases. A good approximation of your calorie needs is about 11 calories per pound of body weight. To help slow the loss of muscle, your protein needs increase slightly. Consume approximately 0.36 to 0.45 g of protein per pound of body weight. As a reference, 1 oz. of a high-protein food such as meat contains approximately 7 g of protein. Fluid is also an important part of your daily nutrition. Generally, 1 ml of fluid is recommended per calorie consumed. If you find this difficult, get four to eight cups of fluid per day.
Protein Group
The United States Department of Agriculture -- USDA -- encourages you to "go lean with protein." Because your protein needs increase while your calorie needs decrease, it is important to choose lean protein sources. Although protein needs vary from person to person, adults over the age of 51 generally need 5 to 5-1/2 oz. of protein foods daily. Lean protein sources include beans, nuts, lentils, poultry, eggs and lean cuts of beef, pork and ham.
Grains Group
The USDA recommends that adults over the age of 51 consume five to six servings of grains daily, half of which should be whole grains. One serving translates to one slice of bread, 1 cup of ready-to-eat cereal or 1/2 cup of cooked pasta or rice. Examples of whole grains are brown rice, bulgur, popcorn, oatmeal, whole-wheat bread and quinoa.
Dairy Group
Dairy is an important source of protein and calcium, which can help keep your muscles and bones strong as you age. The USDA suggests that everyone ages 9 and older consume 3 cups of dairy daily. Because of your decreased calorie needs as you age, avoid unnecessary weight gain by switching to low-fat or fat-free dairy. Dairy products that can be consumed as part of this requirement are fluid milk, cheese, pudding, yogurt and frozen yogurt.
Fruits and Vegetables Group
Many important vitamins and minerals are found in fruits and vegetables. Adequate amounts of a variety of fruits and vegetables are necessary as you age to avoid possible complications of nutrient deficiencies. The USDA recommends that adults over the age of 51 consume 2-1/2 cups of vegetables and 1-1/2 to 2 cups of fruit daily. If fresh fruits and vegetables are difficult for you to purchase, prepare or eat, try frozen or canned to help you meet these requirements.
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