Generally, the daily recommended amount of
calories for women over the age of 50 are:
1,600 calories, if her physical activity level is low
1,800 calories, if her physical activity level is
moderate
2,000 to 2,200 calories if her physical activity level is
high.
The recommended daily amount of calories for
men over the age of 50 are:
2,000 calories, if his physical activity level is low
2,200 to 2,400 calories, if his physical activity level is
moderate
2,400 to 2,800 calories if his physical activity level is
high.
Thedietary guidelinesfrom the U.S. Department
of Agriculture (USDA) suggest that persons select a
suggested amount from five major food groups each
day. Selecting the smallest amount will result in about
1,600 calories per day, while the largest number has
about 2,800 calories. The USDA Daily Dietary Guide-
lines are:
Grains: 5 - 10 ounces (with at least three ounces from
whole grains)
Vegetables: 2 to 3 1/2 cups, with a variety of colors
and types
Fruits: 1 1/2 to 2 1/2 cups
Milk, yogurt, and cheese: 3 cups of milk (1 cup of
yogurt, 1 1/2 to 2 ounces of cheese, or 2 cups of cottage
cheese are equivalent to one cup of milk)
Meat, poultry, fish, dry beans, eggs, and nuts: 5 - 7
ounces of lean meat, poultry or fish (1/4 cup of cooked
beans or tofu, 1 egg, 1/2 ounce of nuts or seeds, or 1
tablespoon of peanut butter are equivalent to one
ounce of meat)
Elderly persons should ensure that there is adequate
protein in their diets, for protein is necessary for a
healthy immune system and for repair and maintenance
of body tissues. In addition, only small amounts offats,
oils, and sweets should be eaten each day. Fats can
provide energy and vitamins, but too much fat can
lead to heart disease. fat is also high in calories. To
lower fat in the diet, a person can:
Choose lean cuts of meat, fish, or skinless poultry
Trim off fat before cookingKEY TERMS
Antioxidants—Compounds that protect against cell
damage inflicted by molecules called oxygen-free
radicals, which are a major cause of disease and
aging.
Diverticulitis—A condition in which pouch-like
bulges or pockets (diverticula) in the wall of the
intestine—most commonly the large intestine—
become inflamed or infected.
Diverticulosis—A condition in which pouch-like
bulges or pockets (diverticula) develop along the
digestive tract. Normally, these pouches don’t
cause any problems but may become inflamed or
infected (diverticulitis).
Degenerative disorders—A condition leading to
progressive loss of function.
Macular degeneration—A chronic disease of the
eyes caused by the deterioration of the central portion
of the retina, known as the macula, which is respon-
sible for focusing central vision in the eye.
Osteoporosis—Thinning of the bones with reduction
in bone mass due to depletion of calcium and bone
protein. Osteoporosis predisposes a person to frac-
tures, which are often slow to heal and heal poorly.It is more common in older adults, particularly post-
menopausal women; in patients on steroids; and in
those who take steroidal drugs. Unchecked osteopo-
rosis can lead to changes in posture, physical abnor-
mality (particularly the form of hunched back known
colloquially as ‘‘dowager’s hump’’), and decreased
mobility.
Triglycerides—The body’s storage form for fat. Most
triglycerides are found in adipose (fat) tissue, while
some triglycerides circulate in the blood to provide fuel
for muscles. Triglycerides come from the food we eat as
well as from being produced by the body.
Osteoporosis—Thinning of the bones with reduction
in bone mass due to depletion of calcium and bone
protein. Osteoporosis predisposes a person to frac-
tures, which are often slow to heal and heal poorly.
It is more common in older adults, particularly post-
menopausal women; in patients on steroids; and in
those who take steroidal drugs. Unchecked osteopo-
rosis can lead to changes in posture, physical abnor-
mality (particularly the form of hunched back known
colloquially as ‘‘dowager’s hump’’), and decreased
mobility.Senior nutrition