Calorie intake for 70 year old man

When it comes to staying in shape and maintaining a healthy weight, advice can be conflicting with old-wives' tales and myths contributing to a blur of confusing information. However, one of the generally accepted principles about calories is that women should aim to consume 2, per day while men should consume around 2, UCLA statistician Nathan Yau analysed data from the US Department for Health and Human Services to find out precisely how your age affects how many calories you can consume to maintain a healthy weight. Women with sedentary lifestyles should aim to consume 1, calories per day between the age of 25 and 30, before this drops to 1, from the age of 50 onwards.

SEE VIDEO BY TOPIC: Eating Healthy As An Older Adult

Content:

• The Best Daily Calorie Intake for a Senior Citizen
• Calorie Requirements for Seniors
• Graphs reveal how many we need at each age vs how many we ACTUALLY eat
• Main navigation
• Nutrition for Older Men
• Appendix 2. Estimated Calorie Needs per Day, by Age, Sex, and Physical Activity Level
• List of Daily Healthy Food Intake at Age 70

SEE VIDEO BY TOPIC: Calorie Counting: How Many Calories A Person Needs Daily?

The Best Daily Calorie Intake for a Senior Citizen

Some things you never outgrow—like your need for healthful eating. Good nutrition is important at every stage of life, from infancy through late adulthood. The basics of a balanced diet remain the same but individual nutritional needs change as you grow older. No matter what your age, it is never too late to start living a healthier life.

Whether you are 50 or 85, active or home bound, your food choices will affect your overall health in the years ahead. The risk for certain diseases associated with aging such as heart disease, osteoporosis and diabetes can be reduced with a lifestyle that includes healthy eating. Good nutrition also helps in the treatment and recovery from illness. Eating healthfully means consuming a variety of good foods each day. Food provides the energy, protein, vitamins, minerals, fiber and water you need for good health.

For one reason or another your body may not be getting the right amounts of these nutrients. There are several factors that indicate an increased risk for poor nutrition. If you have three or more of the risk factors listed below consult with a physician or registered dietitian:. Older adults need the same nutrients as younger people, but in differing amounts. As you get older, the number of calories needed is usually less than when you were younger.

This is because basic body processes require less energy when there is a decline in physical activity and loss of muscles. However, contrary to popular belief, basic nutrient needs do not decrease with age. In fact, some nutrients are needed in increased amounts. The challenge is to develop an eating plan that supplies plenty of nutrients but not too many calories.

This can be done by choosing nutritious foods that are low in fat and high in fiber like whole grain breads and cereals, fruits and vegetables. Also be sure to include moderate amounts of low-fat dairy products and protein foods like meat, poultry, fish, beans and eggs.

Sweets and other foods high in sugar, fat and calories can be enjoyed from time to time but the key is to eat them sparingly. The Food Guide Pyramid is a great guide for your daily food choices. Calorie needs vary depending on age and activity level but for many older adults 1, calories each day will meet energy needs.

Chosen carefully those 1, calories can supply a wealth of nutrients. The recommended number of daily servings from each group in the Food Guide Pyramid, with a few additions of fats, oils and sweets, will easily add up to 1, healthful calories. Calcium is important at any age and may need special emphasis as you grow older. Calcium is a mineral that builds strong bones and helps prevent osteoporosis.

It is not too late to consume more calcium and reduce the risk of bone fractures. Eat at least servings of calcium rich foods everyday. Low-fat milk, yogurt and cheese are good choices. Some dark green, leafy vegetables, canned salmon with edible bones, tofu made with calcium sulfate, and calcium fortified soy milk can add a significant amount of calcium to your diet. In addition, do some weight bearing exercise like walking for a total of 30 minutes each day.

The National Institutes of Health advise adults over 65 to consume 1, mg of calcium daily. This amount may be difficult to achieve through food alone so for some people a calcium supplement is a wise choice.

If you do take a supplement, take it between meals. Calcium can hinder the absorption of iron from other foods. Vitamin D protects against bone disease by helping deposit calcium into bones.

Only 20 to 30 minutes of sunlight on the hands or face two to three times per week will provide enough vitamin D. However, dark skinned people do not make vitamin D from sunlight so they must get it from food sources. Food sources of vitamin D include fortified milk and cereals. Look for it on food labels. Vitamin C helps your body absorb iron from plant sources of food. Most people who follow the guidelines of the Food Guide Pyramid consume enough vitamin C. Poor eating habits or smoking can contribute to low levels of vitamin C.

A lack of vitamin C can cause bleeding gums, delay wound healing and contribute to low levels of iron. The most effective way to increase vitamin C is to eat citrus fruits, melons, tomatoes, green peppers and berries.

Sodium is found naturally in foods such as milk, seafood and eggs. Processed foods such as tomato juice, frozen dinners, canned soups, canned fruits and canned vegetables are high in added sodium. People with high blood pressure and certain types of heart disease may be advised by their physicians to reduce the amount of sodium in their diets.

For healthy adults, the American Heart Association recommends not more than three grams 3, mg of sodium each day. One and a half teaspoons of salt is equal to 3, mg of sodium, so go lightly with the salt shaker. The ability to smell and taste may decline gradually with age.

When the sense of smell becomes dulled, it affects the sense of taste and makes food less appetizing. Also, some medications may leave a bitter taste, which affects saliva, giving foods a bad flavor. Smoking reduces the ability to enjoy flavors too. To compensate for the loss of smell and taste, create meals that appeal to all the senses.

Intensify the taste, smell, sight, sound and feel of foods. Perk up flavors with herbs, spices and lemon juice rather than relying solely on salt or sugar. Choose foods that look good and have a variety of textures and temperatures.

Try new ideas. Use garlic and seasoning on foods, add a new texture like crushing crackers in soup, or change the temperature like serving applesauce warm with cinnamon. Dry mouth is another problem faced by many older adults.

It can be difficult to chew and swallow because of a lack of saliva. Dry mouth is a potential side effect of many medications such as drugs to lower blood pressure or treat depression. It may also be a symptom of cancer or kidney failure. To relieve dry mouth discomfort, watch out for spicy foods that irritate the lips and tongue.

Eat soft foods that have been moistened with sauces or gravies. Try sucking on hard candies or popsicles and drink plenty of fluids. A room humidifier may help by moistening the air. It will also help to breathe through your nose—not your mouth. Tooth loss or mouth pain can be an obstacle to good eating. Dentures should be adjusted for a proper fit. Softer foods are easier to chew. Drinking plenty of water or other fluids with meals may make swallowing easier. Good dental care brushing, flossing, regular check-ups will help keep teeth and gums healthy.

There are many factors that influence appetite including digestive problems, certain medications, depression or loneliness. To encourage eating and appetite, keep portions small, allow plenty of time to dine, eat smaller meals more often, prepare attractive meals, play dinner music, eat meals with friends, and increase physical activity where possible. Consult a physician if the lack of appetite results in unwanted weight loss.

Constipation can be a chronic problem for many older adults. It can be caused by not getting enough fiber or fluids and by being physically inactive. To stay regular and avoid the strain of constipation engage in physical activity, drink plenty of fluids and eat fiber rich foods such as whole grain breads and cereals, legumes, vegetables and fruit. Fiber gives bulk to stools and fluids help keep stools softer making them easier to eliminate.

The small intestine may no longer be producing the enzyme lactase which breaks down the natural sugar, called lactose, in milk.

When the lactase enzyme is missing you may experience bloating, abdominal cramps and diarrhea. Tolerance to lactose is variable. Try eating smaller amounts of these foods, eating them during a meal instead of alone or having them less often perhaps every other day. Lactose-reduced and -free products are now available. Look for them in your supermarket. Also, the lactase enzyme is available in tablets or drops that can be added to milk before drinking.

Follow the specific directions found on the packages. Medications and older age often go together. Medications improve health and quality of life but some can profoundly affect nutritional needs.

Be sure to consult with the physician or pharmacist as to specific instructions concerning food-drug interactions and directions on when and how to take medications. Part of the pleasure of eating is in socializing with others. Many older adults who live alone may find mealtimes boring or depressing. Put some fun back into eating by getting together with friends for weekly or monthly potluck dinners. Look for a senior center in your community.

This is a great way to meet old and new friends and many have programs that offer a midday meal on weekdays. Invite a friend to lunch at your home.

Calorie Requirements for Seniors

How do your calorie needs change as you age? Whether your goal is to maintain body weight or lose weight, knowing this number is useful. Calories are a measurement of energy in food. If you consume fewer calories than your body burns off each day, you will create a calorie deficit, and will subsequently lose weight.

The Centers for Disease Control and Prevention reports that in the years through , over one-third of seniors ages 65 and older were classified as obese. Seniors generally don't need to eat as many calories as younger adults. After age 50, women require fewer calories to maintain healthy body weight. The Dietary Guidelines for Americans suggest that women over 50 need 1, calories daily if they are sedentary, 1, calories a day if they are moderately active and 2, to 2, calories daily if they regularly participate in physical activity equivalent to walking more than 3 miles daily at a pace of 3 to 4 miles per hour. This is in addition to physical activity related to daily living.

Graphs reveal how many we need at each age vs how many we ACTUALLY eat

Back to Healthy weight. Maintaining a healthy body weight is important, and there are steps you can take to gain weight healthily. Even if there's nothing wrong with your health it's quite common for older people to lose their appetite. It increases your risk of health problems, including bone fracture if you fall. It weakens your immune system, leaving you more susceptible to infections, and it increases your risk of being deficient in important nutrients such as vitamins and minerals. Check out these easy-to-make healthy recipes. Lunch clubs are also a great way to make mealtimes more social.

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Here are some sample menus to show you how easy it can be. These menus provide 2, calories a day and do not exceed the recommended amount of sodium or calories from saturated fats and added sugars. You might need to eat fewer or more calories, depending on your height, weight, activity level and whether you are a man or a woman. The U. They also meet recommended intake amounts for almost all nutrients.

Most older men cannot eat the way they did in their 20s and maintain a healthy weight. As men age, they typically become less active, lose muscle and gain fat. All of these things combined can cause metabolism to slow down. More physical activity is needed to keep metabolism up.

Nutrition for Older Men

By Madlen Davies for MailOnline. While staring at our bingo wings or gripping our love handles, many of us forlornly recall a younger age where we could eat endlessly and never gain weight. The older we get, the fewer calories we need to power our bodies - and a new graph shows exactly how many we should eat at each stage of our lives - and how many we are actually consuming.

SEE VIDEO BY TOPIC: Healthy Eating Diet Tips : How to Calculate Calories Needed to Lose 1 Pound

When I say it is much harder, it is because we tend to idealize being younger as a time when things were easier, and to an extent, that is true in most lives. But think back: When you were 30, you probably lamented at how easy it was to lose weight in your 20s. And when you got to your 50s, you probably looked back on your 30s as glory days when the living was easy. But the flip side of nostalgia is that even if you thought it was hard in your 30s, you were still able to do it. There are many reasons to lose weight after 70, but they all boil down to the same thing: living your best possible life. Improved health, better mobility, and more energy mean that you can attack life with a sense of adventure, a sense of joy, and the truth of independence.

Appendix 2. Estimated Calorie Needs per Day, by Age, Sex, and Physical Activity Level

Some things you never outgrow—like your need for healthful eating. Good nutrition is important at every stage of life, from infancy through late adulthood. The basics of a balanced diet remain the same but individual nutritional needs change as you grow older. No matter what your age, it is never too late to start living a healthier life. Whether you are 50 or 85, active or home bound, your food choices will affect your overall health in the years ahead. The risk for certain diseases associated with aging such as heart disease, osteoporosis and diabetes can be reduced with a lifestyle that includes healthy eating.

Place referral orders on your computer or mobile device and track order status for all your orders in real time. If you are over 70 years old, some of your dietary needs differ from other populations. Your calorie needs decrease as you get older, yet you may need more of some key nutrients. The amount of calories you need depends on how physically active you are.

List of Daily Healthy Food Intake at Age 70

As you age, your metabolism slows so that you need fewer calories than you did when you were younger. Each decade after age 20, your daily energy needs may decrease by as much as calories, according to the American Council on Exercise. For optimal nutrition, get your calories from healthy foods such as fruits, vegetables, fish, nuts, reduced-fat dairy and whole-grain bread. Your exact calorie needs depend on your weight, activity level and body composition; for example, people who have more muscle tissue need more calories than those who have more fat.

Older adults need to eat more protein-rich foods when losing weight, dealing with a chronic or acute illness, or facing a hospitalization, according to a growing consensus among scientists. During these stressful periods, aging bodies process protein less efficiently and need more of it to maintain muscle mass and strength, bone health and other essential physiological functions. Even healthy seniors need more protein than when they were younger to help preserve muscle mass, experts suggest. Combined with a tendency to become more sedentary, this puts them at risk of deteriorating muscles, compromised mobility, slower recovery from bouts of illness and the loss of independence.

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