List Of Daily Healthy Food Intake At Age 70
A 70-year-old with a diet that contains plenty of fiber, potassium, calcium, vitamin C and vitamin A will be less likely to develop high blood pressure, osteoporosis, heart disease, diabetes and certain types of cancer, says the U.S. Food and Drug Administration. The elderly can also benefit from consuming less total fat, saturated fat, sodium and cholesterol. By just using a few guidelines for planning healthy meals, a senior can make big changes in his health. Talk to your doctor if you need help designing a balanced diet.
Take Up Strength Training
Maintaining muscle tone is one of the most important things we can do to burn more calories. For elderly people, starting or maintaining a strength-training program can help increase their basal metabolic rate.
Strength training is also good for losing the belly. Research in the Journal of Obesity confirmed that weight loss for seniors has the most significant positive impact on health if it comes from the abdominal region. And the fat loss from strength training is often from this area.
Plus, strength training doesn’t have to be intimidating or time-consuming. If you’re not currently lifting weights , talk to your doctor about creating a plan that works for you. The National Institute on Aging produces an excellent guide showing some simple exercises for seniors that can act as a good starting point.
Remember: You’re never too old to improve your muscle tone. You can build muscle after 60 by doing strength-training exercises. In fact, it’s possible to strengthen your muscles well into your 90s.
How To Tell If You’re Drinking Enough
As you get older, your sense of thirst reduces which means we might not always feel thirsty when your body is already dehydrated.
Keep a look out for the following symptoms of dehydration:
- urine has a dark colour and you dont pass much when you go to the toilet
- confusion and irritability
- lack of concentration
As you get older, these signs of dehydration could also be signs of other issues so check with your GP if youre concerned about any symptoms.
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How Can You Change Your Diet
Beavers admits it may be difficult for older adults with obesity to consume adequate protein while losing weight. However, she says intentional planning can make it possible.
Their absolute protein needs are already elevated because of their starting body weight, but then you are asking them to restrict their calories to promote weight loss, Beavers said.
The higher-protein meal plan we used helped our participants achieve nearly 1 gram of protein/kg body weight/day through the use of four meal replacement products per day , in addition to recipes for higher-protein prepared meals throughout the day.
Kumar says to think in terms of reducing carbohydrates, especially processed carbohydrates, and make an effort to add more lean protein, such as fish, chicken, egg whites, and yogurt, into each meal.
This will allow people to overall consume less calories while maintaining adequate protein intake, she said.
To think of it scientifically, Beavers added that protein provides amino acids needed for the synthesis of muscle protein.
She says the
Guidelines For Healthy Eating
Guidelines for servings from each food group dictate a nutrient-dense diet which doesn’t require counting units of each nutrient. Choose 1 1/2 to 2 1/2 cups of fruit and 2 to 3 1/2 cups of vegetables–opting for the more colorful choices like oranges, tomatoes and spinach–to assure a healthy intake of vitamins A and C along with potassium and antioxidants. Include five to 10 servings of grains–particularly whole-grain rice, breads and cereals–for fiber, complex carbohydrates and B vitamins for energy. Eat 5 to 7 ounces of meat, fish and legumes–good sources of protein and minerals–to maintain muscle mass and immune function. Aim for three servings of low-fat milk and dairy products to provide calcium and vitamin D for strong bones. Prepare fresh foods when possible to limit sodium intake, and remember to drink plenty of water to stay well-hydrated.
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What Are The Health Benefits Of Losing Weight After 70
Some of the health benefits of losing weight after 70 include:
- Increased mobility. More movement means less reliance on others, which means more independence.
- Lower chances of heart attack or stroke.Heart and circulation troubles are a leading killer of older adults. You can lower the risk of both by losing weight.
- Lower risk of diabetes.25% of older adults have diabetes, and the incidence rate is higher in African-American and Hispanic communities. Its vital to lower this epidemic.
- Lower risk of inflammation. Obesity can lead to painful skin conditions.
- Lower cost of living.Less medicine, fewer doctors visits. This also results in more time to do what you would like.
- Less burden on caregivers. A blunt fact of life: It is harder for caregivers to move and care for obese patients, especially during senility. Independence and aging at home can be maintained longer if you are in better health and that includes weight loss.
- Lower rates of depression.Its a cruel shame, but obesity can lead to isolation, a lowered sense of self, and raised rates of depression. Losing weight can help overcome that, a vital need when senior depression rates are already tragically high.
The 11 Pros And Cons Of The Keto Diet For Seniors
Your health gradually changes as you age. Some of these changes have to do with a slowed metabolic rate and subsequent weight gain. Healthy eating can help to slow down these changes and reduce your susceptibility to diseases. Can the keto diet for seniors work as well as it does for younger individuals?
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You Said That Keto Works Well In Younger Individuals How So
Keto has several health benefits. The first one, of course, is weight loss. Technically, carbs do not make you overweight, and thats why studies have always shown that participants who restrict carb intake lose a minimal amount of weight. But fats can help you lose weight. Thats what the keto diet is about.
Eating more fat conditions the body to burn more fatin essence, you teach your system that the only source of energy available is fats.
Other health benefits of the keto diet, apart from weight loss:
- Reduces the risk of cancers
- Strengthens the brain function
- Minimizes the risk of Polycystic ovary syndrome
Older Adults And Nutrition
Older adults have unique nutritional needs and may need to make changes to their diets as the years go by. Muscle mass can decrease as a natural part of aging, and people do not burn calories at the same rate as they do during their younger years.
Targeting nutrient-dense foods is essential for older adults, and avoidance of high-calorie foods that lack vital nutrients is crucial.
Beneficial foods include fruits, vegetables, whole grains, lean meats, seafood, poultry, eggs, legumes, and low-fat dairy. Portion control may also be necessary for older adults especially as people may eat more food than they need.
It can be challenging to cook for a smaller family, so experts sometimes suggest cooking ahead and freezing portions to eat later when cooking is less appealing.
The particulars of this latest study seem to mirror the nutritional needs of older adults. However, the authors suggest that the addition of more protein may be the key to avoiding some of the unhealthful pitfalls that can take place when an older adult loses weight.
This study suggests that a diet high in protein and low in calories can give seniors the health benefits of weight loss while keeping the muscle and bone they need for better quality of life as they age.
Lead investigator Kristen Beavers
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How To Lose Weight At Age 70 And Beyond
Are you 70 or older and trying to find a way to maintain or lose weight? Basically, any slight changes that you make will enhance the weight loss process. Changing your diet, exercising, or just being more active throughout the course of the day will help.
First, lets discuss the diet. Try to avoid fast food as often as you can and check food labels as well. I recommend keeping a food log, this holds you accountable and helps you keep track of the amount of calories you intake. Try to focus on foods that are high in protein and low in sodium, fat, saturated fat, and carbohydrates. Make sure to watch your portion sizes, too.
Staying active throughout the day is a must as well. This helps keep the heart rate up and metabolism a little higher than normal. Try going for a walk in the morning, afternoon, and evening, or after each meal that you eat. Accompany these little extra bouts of physical activity along with your everyday workout routine. Try to exercise three to five days a week at 45 to 60 minutes a pop. Use both weight training and cardiovascular training to increase your muscular strength and endurance, stamina, and overall fitness level. Lifting weights will strengthen your bones, improve balance and coordination, and prevent or reduce injury, or any such chronic illness.
Top 10 Reasons To Workout if You are 70 or Older
- Increase energy levels
- Improve muscular strength and endurance
- Reduce body fat
See the rest of Matts How to Lose Weight at Any Age series:
How Much Food Do I Need As I Age
To get the nutrients you need, aim to eat enough foods from all 5 food groups every day. Here are the recommended number of serves of each food group for an average-height person with sedentary-to-moderate activity levels:
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How Much Alcohol Should Older People Consume
It’s recommended that healthy men and women should have no more than 10 standard drinks per week.
Although many older people give up alcohol, those in their 60s who do drink alcohol are more likely to drink more than the Australian guidelines, and those in their 70s are more likely to drink every day.
Older people may be more susceptible to the effects of alcohol and have a higher blood alcohol concentration than younger adults for the same amount consumed. This is due to their having less water in the body and having a higher fat composition. Alcohol also takes longer to be processed in the liver, increasing the risk of damage.
Alcohol can also increase the risk of falls in older people and can affect your reactions and mental capacity. It is also high in kilojoules, so it can contribute to weight gain.
Keto Flu Can Get Nasty For Seniors
Before your body gets into ketosis, you are bound to experience adverse effects, often known as the keto flu. The keto flu has symptoms that indicate that your body is now switching from the metabolism of glucose to fats. These effects, including fatigue, weakness, and gastrointestinal distress, usually pass after a few days among the young, but they could linger on for days in older people.
Experts say that 1 in every four people on keto experiences these symptoms. The keto flu is a bumpy metabolic transition for which an older adult might not be ready. Nonetheless, you can reduce the side effects by staying hydrated and getting enough sleep. Green tea and organic coffee may also be helpful.
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Keto Strengthens The Bones
Old age comes along with osteoporosis, which is the reduction in bone density. The condition causes weakness in seniors and puts them at risk of fractures and injuries if they engage in physical activities. Most of the fats and proteins in a keto diet are healthy for the bones. But beware that ketosis often generates acidifying ketones, which could lead to more bone loss.
Tips To Boost Your Calorie Intake
Try these following healthy yet still high-energy meal and snack ideas:
- porridge made with whole milk, with fruit or dried fruit on top
- sardines on toast
- soups with pulses, pasta or meats
- cottage/shepherd’s pie
- beans on toast with cheese sprinkled on top
- milky drinks as a bedtime snack
- unsalted nuts
Add more calories from healthier foods to your diet to help you gain weight:
- sprinkle grated cheese on savoury dishes
- add cheese or milk to soups
- spread avocado on toast for a high-energy and healthy snack
- pour white sauce on fish or vegetables
- replace 1 cup of tea or coffee each day with a cup of warm full-fat milk
- put milk or butter into mashed potato
Check out these easy-to-make healthy recipes.
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Serving Sizes And Amounts
When it comes to meals, its good to know serving sizes and how much you need for your age. For the five food groups, aim for these serves each day :
Serving sizes for each food group are:
- vegetables: a standard serve is about 75 grams for example, ½ cup cooked green or orange vegetables or ½ cup cooked dried or canned beans, peas or lentils
- fruit: a standard serve is 150 grams for example, a medium apple or banana, or two kiwifruits or plums. Try to eat whole fruit and not fruit juicegrain foods: a standard serve is 500 kilojoules for example, one slice of bread or ½ cup cooked porridge. At least two-thirds of choices should be wholegrain varieties
- lean meats and poultry, fish, eggs, tofu, nuts and seeds, and legumes/beans: a standard serve is 500600 kilojoules for example, 65 grams cooked lean red meats or two large eggs
- milk, yoghurt and cheese or alternatives: a standard serve is 500600 kilojoules for example, a cup of milk or ¾ cup yoghurt.
More information about serving sizes and food examples can be found in this healthy eating summary guide.
Foods With Empty Calories
Easy and fast foods, such as doughnuts and french fries, may satisfy your hunger pangsbut they wont provide you with much-needed nutrients. Because many seniors become naturally less active as they get older, it becomes much more difficult to work off extra calories.
Eating a healthy diet is always a good idea, but as you get older, it can be even more important. By reducing or avoiding your intake of these foods, you can feel better and make your doctor happy, too.
Ready to take control of your weight and your health? Our resource center is full of helpful guides with tips and tricks you can use to live well throughout your retirement.
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Foods To Stay Away From
As you age, your metabolism starts to slow down. You also start to lose lean muscle tissue and gain fat tissue. Because of this, your body generally doesnât need as many calories.
Since your body doesnât need quite as many calories as you get older, itâs important to select nutrient-dense foods for energy and avoid those that are lower in nutritional value.
Refined Carbs. While complex carbs are great for maintaining high levels of energy, refined carbs are not. These are carbs that are simple sugars and do not have the same minerals, vitamins, and fibers as complex carbs.
Refined carbs can cause your blood sugar to spike and then crash. This crash will then cause your energy to drop, leaving you tired and sluggish. Some examples of refined carbs to avoid are:
- White bread
- White flour
- Cereal not made from whole grains
Too Many Animal Products. Eating animal products like lean protein and low-fat dairy can be part of a healthy senior diet. However, itâs important to eat animal products in moderation. Animal products generally take longer to digest than plant-based foods, which lowers your energy. Examples of animal products include meat, fish, eggs, and dairy.
The Best Meal Plan If You’re Over 60 Says Dietitian
Hopefully, getting older means more of many good things in your life: more opportunities for leisure, more financial security, and more time with friends and family! When it comes to your diet, reaching 60-plus also means more of two important nutrients: protein and fiber.
Because the body’s rate of protein turnover slows with age, older adults require more dietary protein than younger adults. In fact, while general protein guidelines recommend 0.8 grams per kilogram of body weight, research suggests older people might be better off bumping up to 1 gram per kilogram each day.
Meanwhile, fiber needs also increase with age. Over time, the digestive system slows down, meaning more roughage is a must for healthy digestion over 60. And, as you may know, keeping off excess weight gets harder with every passing yearso satiating, high-fiber foods can be a beneficial part of your weight loss efforts.
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