How to Eat Well in Older Years
Nutritional requirements for older people doesn’t vary a great deal from that of younger adults. However, as we get older it becomes natural to eat less, usually because we are less physically active. Therefore, to ensure that you’re receiving all of your nutritional requirements, it’s important to eat small, nutritious meals, at least three times a day.
Over 60% of new cancers occur in people aged over 65, with similar proportions of newly diagnosed cardiovascular disease, and stroke cases occurring over 65 also. Therefore, following a healthy diet is particularly important in later years to help prevent, or at least minimize, the effects of disease.
So what are the dietary requirements for those aged 65 plus?
- Energy 2330 kcals for males, 1900 kcals for females aged 65-74
- Energy 2100 kcals for males, 1810 kcals for females aged 75 plus
- Protein 53.3 g/day for males, 46.5 g/day for females aged 50 plus
- Vitamin D 10 µg/day for over 65
- Vitamin C 40 mg/day
- Calcium 700 mg/day
- For older women iron requirements decease to 8.7 mg/day
What foods should you include in your diet?
The Food Standards Agency encourage eating plenty of:
- Iron-rich foods - the best source of iron is red meat, but it can also be found in pulses (peas, beans and lentils), oily fish such as sardines, eggs, bread, green vegetables and fortified breakfast cereals. It’s a good idea to avoid drinking tea or coffee with iron-rich meals, as this may affect iron absorption.
- Foods high in vitamin C - fruit, especially citrus fruit, green vegetables, peppers, tomatoes and potatoes are all good sources of vitamin C.
- Foods high in folic acid - good sources are green vegetables and brown rice, as well as fortified bread and breakfast cereals.
- Calcium-rich foods - good sources of calcium are dairy products such as milk, cheese and yoghurt. Remember to choose lower fat varieties where possible, or have a smaller amount of the higher fat version. Calcium is also found in canned fish containing bones, such as sardines, or green leafy vegetables (broccoli and cabbage, but not spinach), soya beans and tofu.
Store cupboard essentials
Here are a few store cupboard essentials, to ensure you always have healthy foods handy:
- Canned beans, pulses, tomatoes, vegetables, soups, fruits.
- Canned fish - mackerel, sardines, tuna.
- Long-life milk, cream, custard, rice pudding.
- Bags of frozen fruits and vegetables.
If you’re trying to increase your intake of fruits and vegetables:
- Have a good supply of canned tomatoes in your cupboard.
- Add vegetables to stews and casseroles - they can be fresh, frozen or canned.
- Cook purees of vegetables - turnip, carrot, parsnip - these can be eaten with peas, spinach etc.
- Bake or stew fruits - apples, pears, peaches - to have as dessert, or a quick snack.
- Stock up on 100% fruit or vegetable juices - aim for one small glass each day.
If you need to increase your fibre intake why not try:
- Baked beans on multi-grain toast.
- Adding canned pulses to your casseroles, stews, soups.
- Eating dried fruit as a snack.
- Drinking plenty of fluids throughout the day.
You may also want to check out my previous articles, Balanced Nutrition Series - A Summary.
Please email me with any other questions on this topic, I’d be happy to help!
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