In this episode, Nutritionist Stephanie Boulay has two easy recipes and ideas for calorie increase for seniors. If you are over 70 years old, your dietary needs differ from other populations. Your calorie needs decrease as you get older, yet you may need more of some key nutrients.
Calories: The amount of calories you need depends on how physically active you are. The USDA defines a sedentary lifestyle as one in which you are limited to the activities of daily living. If you walk briskly for more than 3 miles a day you are considered active. You may need more or fewer calories than what’s recommended if you are unable to maintain a healthy weight.
Men: A sedentary male over the age of 70 requires around 2,000 calories. Consume about 2,600 calories a day if you are active.
Women: Eat between 1,600 to 2,000 calories daily if you are a sedentary to active female older than 70 years. Protein Healthy men over 70 should aim for 56 grams of protein a day from meat, chicken, fish, beans and dairy products. Shoot for 46 grams of protein if you are a female of the same age.
Fiber: Eat a variety of fruit, vegetables and whole grains to get the recommended 28 grams of fiber daily for an adult male over 70. If you are female, strive for 22 grams of fiber a day.