Healthy eating is crucial for aging well. A balanced diet provides the essential energy and nutrients needed to maintain health, reduce the risk of chronic diseases like heart disease and diabetes, and prevent bone and muscle loss, which helps lower the risk of falls and fractures.
Seniors often experience a decreased appetite due to age-related changes. Sedentary men over 70 typically need about 2,000 calories per day. Sedentary women in the same age group require around 1,600 calories. Active seniors will need more.
Here are some healthy eating tips for seniors:
Protein sources like chicken, fish, beans, meat, and dairy should make up 10-35% of your daily calories. For a sedentary male, this translates to 200-700 calories from protein, and for a sedentary female, 160-560 calories. Aim to include one serving of protein at each meal. You can roughly measure a serving size using the palm of your hand.
Carbohydrates should account for 45-65% of your daily caloric intake. They are the body’s primary energy source. You can find them in foods like bread, bananas, corn, and soft drinks.
Seniors should aim for three cups of dairy daily. This can include 1 cup of milk, 1 container of yogurt, 1.5 ounces of cheese, or 1.5 cups of ice cream.
About 20-35% of your calories should come from fat. Saturated fats, found in animal products like meat, milk, and cheese, should be limited to less than 10% of your daily calorie intake due to their association with heart disease and limited nutritional benefits. Unsaturated fats, which are liquids at room temperature and found in plant oils, can help improve cholesterol levels and offer better health benefits.
As you age, your need for certain micronutrients may increase. To meet your vitamin and mineral needs, seniors should include a variety of whole foods in their diet.
The Boom Health app allows you to manage your loved one’s home care in one app and takes the stress out of organizing care. Download the app on the App Store or Google Play Store.
This article is not intended to be a substitute for professional medical advice or diagnosis. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition.
