*Updated January 5, 2021
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.
How Many 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.
- A sedentary male over the age of 70 requires around 2,000 calories. Consume about 2,600 calories a day if you are active.
- A female older than 70 years should eat between 1,600 to 2,000 calories daily if you are a sedentary to active.
How Much Protein
According to the Dietary Guidelines for Americans 2020-2025, 10-35% of the daily calories consumed should consist of protein coming from meat, chicken, fish, beans and dairy products.
For example:
- A sedentary man should plan to eat 50-175 grams/day
- A sedentary woman should plan to eat 40-140 grams/day
One serving of lean meat, poultry, pork or fish is the size of a whole deck of cards or the palm of your hand. This one serving is approximately 3 ounces or 21 grams of protein.
Other sources of protein:
- 5 oz greek yogurt = 12-18 grams
- 1/2 cup beans = 6-9 grams
- 8 oz dairy milk = 8 grams
- 8 oz soy milk = 7 grams
- 1 oz (size of your thumb) hard cheese = 7 grams
- 2 tbsp peanut butter = 7 grams
- 3 oz tofu = 6 grams
- 1/4 cup nuts = 4-6 grams
How Much Fiber
Eat a variety of fruit, vegetables, beans and whole grains to get the recommended 14 grams/1,000 calories of fiber daily. This means at least 28 grams of fiber/day for males and 22 grams of fiber/day for females.
Sources of fiber:
- 1 cups lentils, boiled = 15.5 grams
- 1 cups black beans, boiled = 15 grams
- 1 cup green peas, boiled = 9 grams
- 1 cup raspberries = 8 grams
- 1 cup spaghetti, whole-wheat, cooked = 6 grams
- 1 cup cooked quinoa or instant cooked oatmeal or 1 oat bran muffin = 5 grams
- 1 cup broccoli, chopped, boiled = 5 grams
- 1 medium apple with skin = 4.5 grams
- 1 medium baked potato = 4 grams
- 1 ounce (23 nuts) almonds = 3.5 grams
- 1 medium orange, 1 medium banana or 1 cup of strawberries = 3 grams
How Many Carbohydrates
Both men and women in this age range should make sure 45-65% of their daily calories are coming from carbohydrates.
For example:
- A sedentary man should plan to eat 225-325 grams/day
- A sedentary woman should plan to eat 180-260 grams/day
Sources of carbohydrates:
- 1 cup cooked pasta or rice = 45 grams
- 1 medium baked potato = 40 grams
- 6″ banana = 30 grams
- 6″ pita = 30 grams
- 1 medium sweet potato = 25 grams
- 1/2 cup cooked beans = 18-22 grams
- 6″ corn on the cob = 20 grams
- 1 oz (10- 15) chips = 15-20 grams
- 1/2 cup hummus = 15-20 grams
- 1 slice of bread = 10-20 grams
- 6″ flour tortilla = 15 grams
- 1/2 cup mixed nuts = 14 grams
- 1 medium apple, 12 cherries, 15 grapes, 1 small kiwi or 1 cup melon = 15 grams
- 1 cup raspberries, 2 tbsp raisins or 1 medium orange = 15 grams
- 1 tbsp fruit jam/jelly, honey, sugar, or syrup = 15 grams
- 1/2 cup cream of wheat or oatmeal cooked with water = 12-15 grams
- 6″ corn tortilla = 12 grams
- 1 cup halved strawberries or diced watermelon = 12 grams
- 1 cup dairy milk = 12 grams
- 1 cup greek yogurt = 10 grams
How Much Fat
The Dietary Guidelines for Americans 2020-2025 states that senior men and women should make only 20-35% of their daily calories come from fat.
For example:
- A sedentary man should consume 44-78 grams of fat per day
- A sedentary woman should consume 36-62 grams of fat per day
Sources of fat:
- 1 tablespoon olive oil = 14 grams
- 1 tablespoon peanut butter = 8 grams
- 1/2 cup mixed nuts = 36 grams
- 1 tablespoon butter = 12 grams
- 1 cup whole milk = 8 grams
- 1 avocado = 29 grams
Vitamins and Minerals
Some of your micronutrient needs increase as you age. Eating a variety of whole foods (fortified grains, quality protein, fruits and vegetables) each day will help you meet your vitamin and mineral needs.
Men and women should both strive for 600 international units of vitamin D from fish, egg yolks, fortified foods and supplements every day.
The amount of stomach acid you produce decreases with age or certain medications. This may put you at risk for vitamin B-12 deficiency and symptoms like depression and fatigue. Supplements and fortified foods, such as orange juice, milk and yogurt are usually well-absorbed by your body. Everyone should get 2.4 micrograms of vitamin B-12 daily.
The amount of vitamin B-6 you need increases as you get older. You need 1.7 milligrams daily if you are male and 1.5 milligrams if you are female. Eat chicken, fish, potatoes and fruit to meet your vitamin B-6 needs.
If you have any concerns about your nutrient intake consult your Doctor or Registered Dietitian Nutritionist.
References:
Dietary Guidelines for Americans 2021-2025
Iowa Department of Public Health
Lea en Español
For more information, seerelated articles and resources here:
- Seniors: Tips to Boost Your Calorie Intake
- Treating and Preventing Malnutrition with Oral Nutrition Supplements
- Anti-Inflammatory Diet: How to Reduce Inflammation with Nutrition
- For Heart Health, Eat More of These
- Whole Grain: Why You Need It + Recipes
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