Nutrition Tips in the ElderlyOver the years our body changes and dietary requirements are also modified. In the elderly need less energy than before which is why what we eat should be just enough to stay healthy and do not overdo on calories.

So they can get an idea let’s take the example of a 70-year-old weighs between 60-65 kilos and moderate physical activity performed.

Men should consume per day

  • 60-69 years: 2,400 kcal
  • Over 70 years: 2,100 kcal

Women should consume per day

  • 60-69 years: 1,875 kcal
  • More than 70 years: 1,700 kcal

As for the nutrients:

Protein:
60% of which are consumed in the day must be of animal origin but from lean and the remaining plants (cereals, legumes and vegetables combined to ensure the essential amino acid).

Fat:
There must be over 35%, but roughly we can say that they have to be 7% (animal), 12% monounsaturated (vegetable oils) and 10% polyunsaturated (oil seeds and fish).

Carbohydrates:
They represent 55-60% of energy, these have to come from grain products, cereals, pasta and potatoes that are limiting simple sugars.

Water:
Take two quarts of water daily is important to monitor this aspect because the elderly often have decreased sensation of thirst.

Minerals and vitamins:

Dairy: 2 to 3 servings per day (yogurt, milk, cheese)

Of vegetables: at least two or three servings a day.

Fruits: two to three servings per day consumed in preference always ripe and peeled.