Since you require fewer calories after 70 to maintain your weight than you did when you were younger, it's harder to create a diet plan that includes all the nutrients you need without consuming excess calories. Avoid empty calories by eliminating foods containing simple sugars, refined carbohydrates and unhealthy fats. Plan meals emphasizing fresh fruits and vegetables, lean protein, legumes and whole grains. Consult your health care provider concerning how you should supplement or modify your diet in light of your specific condition or medications.
Total Calories
The number of calories you need to maintain your weight varies with your gender and activity level. For women, if you are sedentary, you need 1,600 calories a day, somewhat active, 1,800 calories and very active, 2,000 to 2,200 calories. Men need more calories than women. If you are male, you need 2,000 calories a day if you are not physically active,
2,200 to 2,400 calories if you are somewhat active and 2,400 to 2,800 calories if very active.
Protein and Calcium
When you are over 70, you need .5 grams of protein a day per pound of body weight. Choose a variety of lean meats, fish, non-fat dairy, eggs and legumes as protein sources. Limit red meat due to its high saturated fat content and avoid fat- and sodium-laden processed meats. You also need 1,200 milligrams of calcium a day. Dairy foods and calcium enriched soy products such as tofu and soy milk contain both protein and calcium. Broccoli and raw almonds also supply calcium and protein.
Fruits, Vegetables, Grains and Legumes
Fruits, vegetables and whole grains provide many essential nutrients, including simple and complex carbohydrates for energy, fiber for digestive health, some protein and many healthy vitamins and phytochemicals. Limit simple carbohydrates such as refined grains and sweets. These foods are connected with serious illnesses, including chronic heart disease and type 2 diabetes. The Tuft University Modified Food Pyramid for Older Adults recommends 1.5 to 2.5 cups of fruit, 2 to 3.5 cups of vegetables and five to 10 ounces of whole grains a day. Legumes add low-fat protein and fiber to your diet.
Diet and Exercise
Calorie-restricted diets and rapid weight loss are not recommended for the elderly. Instead, aim for a minimum of 30 minutes of moderate exercise a day combined with a well-balanced nutritional plan developed in consultation with a registered dietitian or health care provider. Even if you are significantly overweight, gradual weight loss based on moderate exercise and a sensible eating plan is safer than extreme caloric restriction.
References
- Helpguide.org: Senior Nutrition
- National Institute on Aging: Healthy Eating After 50
- PubMed Journal of Nutrition and Health; The Danger of Weight Loss in the Elderly; S. L. Miller and R. R. Wolfe; August 2008
- Tufts University School of Nutrition Science and Policy:Modified MyPyramid for Older Adults.
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