How do your calorie needs evolve as you get older? Knowing this piece of information is essential regardless of whether your objective is to maintain or lose weight. The quantity of calories you should consume each day depends on your gender, weight, height, exercise level, body composition, as well as your age.
Individuals need fewer calories as they age, usually because they are less active. The basal metabolic rate decreases over time as well. In this post, we will discuss the calorie needs for seniors over the age of 50.
Calorie Needs for Seniors
A calorie is a measurement unit that represents how much energy your body expends while it digests food. Although the calorie count alone does not determine whether a food is nutritious, considering how many calories you require can help lead to good eating habits. How many calories do you need to consume each day if you are over the age of 50 and want to maintain your present weight? The Dietary Guidelines recommend:
- For women who are not physically active, a daily calorie intake of 1,600 is optimal
- For women who are moderately active, a daily calorie intake of 1,800 is optimal
- For women who lead an active lifestyle, a daily calorie intake between 2,000 to 2,200 is optimal
- For men who are not physically active, a daily calorie intake between 2,000 to 2,200 is optimal
- For men who are moderately active, a daily calorie intake between 2,200 to 2,400 is optimal
- For men who lead an active lifestyle, a daily calorie intake between 2,400 to 2,800 is optimal
Nutritional Needs for Seniors
Traditionally, adults over the age of 70 see a decline in appetite when their activity level and basal metabolic rate diminish. This presents dietary issues since they require the same vitamins and minerals as younger individuals, as well as extra nutrients such as protein and vitamin D.
Follow an anti-aging diet rich in fruits, vegetables, lean proteins, fish, healthy fats, and fiber-rich foods to stay healthy and disease-free. As older adults who have difficulty swallowing or chewing may avoid fresh high-fiber meals, nutritionists have updated daily dietary guidelines to include stew, vegetables, and canned fruits (without added salt or sugar).
Green smoothies, which are a blended mixture of greens and fruit, are another simple method to increase your consumption of fresh produce that may be simpler to digest and swallow.
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Seaton Chesterfield is a retirement community that is trusted by residents for the excellent care and high living standards since 2007.
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