Nutrition Guidelines for Seniors

It's typical for a person's metabolism and digestive system to slow down as they get older. Additionally, they tend to become a bit less active. These are some of the key explanations for why it's crucial to exercise and consume nutritious foods. Understanding what to eat and how much to consume can help you improve your well-being, which is why nutrition for seniors is such an important topic. Men over 50 should normally consume 2,000 to 2,800 calories per day, depending on their degree of exercise. A daily caloric intake of 1,600 to 2,200 calories is recommended for women over 50.

But not all calories are created equal. When planning your daily meals, keep the following tips in mind:

• Include two to three tablespoons of healthy fats—such as extra virgin olive or coconut oil—in your diet each day.
• Consume no more than 1,500 milligrams (mg) of sodium daily.
• Make sure that less than 10 percent of your daily calories come from saturated fat.
• Consume less than 300 mg of cholesterol daily.
• Avoid sugary drinks.

In addition, pay attention to the food groups you're eating from. The main food groups include fruits and vegetables, grains, dairy and dairy alternatives, and meat and meat alternatives. Each food group is discussed in more detail below.

Fruits and vegetables: It's recommended that you eat seven servings of fruits and vegetables a day. Be sure to frequently choose varieties that are dark green, bright orange, and yellow.

• Serving size examples: A medium-sized piece of fruit; one cup of salad; or half a cup of cut-up fruit or cooked vegetables
• Tips for incorporating more fruits and vegetables into your diet:
• Top your cereal, oatmeal, or yogurt with berries or bananas.
• Include green salad with your lunch or dinner.
• Wash, cut, and store fruits and vegetables in the fridge for quick snacks.
• Add vegetables to eggs, pastas, and soups.

Grains: It's recommended that you eat six or seven servings of grains each day. Choose whole-grain products more often, such as whole-wheat foods, brown rice, or oatmeal.

• Serving size examples: One slice of bread; half a bun or bagel; one cup of cold cereal; three-quarters of a cup of hot cereal; or half a cup of cooked pasta or rice
• Tips for incorporating more whole grains into your diet:
• Replace white flour with whole-wheat flour.
• Add brown or wild rice to your favorite soups.
• Add three-quarters of a cup of oatmeal to ground meat when making burgers, meatballs, or meatloaf.
• Try whole-grain salads that contain quinoa or bulgur.
• Switch from white to whole-wheat pasta.
• Look for whole-grain cereals that have ingredients like amaranth, kamut, or spelt.

Dairy and dairy alternatives: It's recommended that you consume three servings of dairy or dairy alternatives every day. Choose low-fat options more often, and look for products that are fortified with calcium and vitamin D.

• Serving size examples: One cup of milk; three-quarters of a cup of yogurt; or 1.5 ounces of cheese
• Tips for incorporating dairy and dairy alternatives into your diet:
• Add cheese or cheese alternatives to your soups, sandwiches, and salads.
• Add milk or milk alternatives to your soups, stews, and cereals.
• Replace the water in your oatmeal or canned soups with milk or non-dairy milk.
• Make smoothies with yogurt, milk, or milk alternatives.
• Have yogurt with your breakfast or for a snack.

Meat and meat alternatives: It's recommended that you have two or three servings of meat or meat alternatives per day. Choose lean cuts of meat or low-fat meat alternatives more often than higher-fat options.

• Serving size examples: A piece of meat that's the same size as a deck of cards; one-quarter of a cup of nuts or seeds; two large eggs; three-quarters of a cup of cooked tofu or legumes; or two tablespoons of nut butter
• Tips for incorporating meat and meat alternatives into your diet:
• Cook more servings than you'll eat, and freeze single-serve portions that you can quickly warm up for meals or snacks.
• Add beans, peas, lentils, tofu, canned fish, or eggs to salads, soups, and pastas.
• Have nut butter on toast, crackers, or apple slices for a snack.
• Snack on nuts and seeds, and add them to your cereal, muffins, salads, and yogurt.
• Add a low-sugar protein powder to your smoothies.

In addition to the food groups, think about your fluid intake so that you can avoid the potential complications of dehydration. In seniors, thirst sensations often become weaker, so make a conscious effort to consume the amount of fluids your doctor recommends. For some seniors, that means consuming a minimum of nine to 12 cups of fluids per day. Those fluids can include liquids like water, tea, pure fruit juice, and milk. To help yourself consume that amount, drink a glass of water as soon as you wake up, always have a glass or bottle of water with you, and include a glass of water or a cup of tea with your meals.