Watching our calories is important as we grow older. We may be less active and our digestive tract will run slower than it did when we were younger. If we take in too many calories, we will start gaining weight and that increases our chance of developing type 2 diabetes as well as other obesity-related diseases.
Speak to the doctor about your or your loved ones’ diet, they will help you determine just how many calories are sufficient. Read on to learn more about how much caloric intake the aging body needs in a day!
Older women need lesser calories compared to older men. After the age of 50, an individual will need to consume about 1,600 calories if she leads a sedentary lifestyle. If an individual has a full-time job or takes walks several times per week, then she may want to increase her calories to about 1,800 per day. Leading a very active lifestyle may require a higher caloric intake of up to 2,000 to 2,200 calories.
Older men over age 50 will require about 2,000 calories per day. Doing moderate yard work or doing a job where an individual is on his feet all day means he has to take in calories of about 2,200 to 2,400 per day. If an individual frequently hit the gym or is highly active, he might need as much as 2,800 daily calories. Men usually have a higher muscle mass compared to women and will need more calories in general.
Most of our calories come from the three different macronutrients. About 45 to 65 percent will come from carbohydrates, 20 to 35 percent from fat, and 10 to 35 percent from protein. Fat is a concentrated source of energy that gives about 9 calories per gram, while carbohydrates and protein contain 4 calories per gram each. For a 60-year-old woman following the 1,600 calorie diet, she will need to consume 40 to 140 grams of protein, 180 to 260 grams of carbs, and 35 to 62 grams of daily fat.
Types Of Food Groups
We have to include a variety of food groups in our diet so that our bodies get the important vitamins and minerals. Older women should get 2 cups of veggies and 1 1/2 cups of fruit each day, while older men need 2 1/2 cups of vegetables and 2 cups of fruit. After the age of 50, women and men need 3 cups from the grain group. An individual can choose to go for whole-grain foods to increase intake of fiber, which will help keep him/her regular. We will need lean protein foods to build more muscle mass. Older women need 5 ounces from the protein group, while older men need 5 1/2 ounces of protein.
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If you or your loved ones are concerned about caloric intake, consider moving to a retirement community where you will be provided with healthy and nutritious meals daily. This is where you can live your dream lifestyle. Come join us today!