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Balanced Nutrition for Seniors

Balanced Nutrition for Seniors

Health

 

Balanced nutrition for seniors



The nutritional needs of seniors change with growing old age. Wear and tear of the tissues in the body affect the internal organs, muscles and bones. A balanced diet, which provides essential nutrients to prevent diseases and checks early damage to the tissues is necessary for the seniors. You would need fewer calorie intakes as you age, but exactly how much you should eat depends on how active you are.

Calorie intake for a woman:

Low level of physical activity- 1600 calories

Moderately active- 1800 calories

Calorie in take for a man:

Low level of physical activity- 2000 calories

Moderately active- 2200-2400 calories

A guide to nutrition is also available on the "AgePage" section under "Health Information" on the following website:http://www.nia.nih.gov/

 

What should you eat to stay healthy?


The Dietary Guidelines of the U.S Department of Agriculture suggest the following nutrients intake for seniors:
 

  • Grains- 5-10 ounces
  • Vegetables- 2-31/2 cups with a variety of colors and types of vegetables
  • Fruits-11/2 to 21/2 cups
  • Milk, yogurt, and cheese-3 cups of milk
  • Meat, poultry, fish, dry beans, eggs, and nuts-5 to 7 ounces of lean meat, poultry, or fish

 

What should you avoid eating?


Try to avoid foods which are high in sugar and fat content. Junk foods like chips and cookies have unnecessary sugar and salt contents which are harmful for the body. Alcohol and carbonated beverages, and high fat foods like some sweets, meats, oils and margarine, and high fat dairy foods should also be avoided.