Nutrition Tip #5
Recommended Number of Food Guide Servings per Day (51+)
Having the amount and type of food recommended will help you to:
- Meet your needs for vitamins, minerals and other nutrients
- Reduce your risk of obesity, type 2 diabetes, heart disease, certain types of cancer and osteoporosis
- Contribute to your overall health and vitality
Vegetables and Fruit
Males 7 Females 7
Grain Products (bread, bagel, flat breads, rice, quinoa, cereal, pasta)
Males 7 Females 6
Milk and Alternatives (milk, soy milk, yogurt, kefir, cheese)
Males 3 Females 3
Meat and Alternatives (fish, meat, poultry, legumes, beans, tofu, eggs, peanut butter, nuts and seeds)
Males 3 Females 2
- Eat a variety of foods from the four food groups
- Have fresh vegetables and fruit more often than juice
- Satisfy your thirst with water, aim to drink 6-8 8oz cups a day
For more information go to: www.healthcanada.gc.ca/foodguide
Nutrition Tip #4
What counts as 1 portion?
Deck of Cards
3oz (75g) cooked chicken or meat (4oz raw)
1 cup cooked rice, pasta, cereal, ice cream
4 dice or 1 domino
Medium piece of fruit
1 tsp butter or margarine
1 small baked potato
Average Woman’s Fist
2 tbsp peanut butter, jam, salad dressing
Package of Dental Floss
1oz of chocolate
Nutrition Tip #3
Major Nutrient Needs
Vitamins and Minerals (micronutrients)
Micronutrient needs also change as people age, so food choices should be made with this taken into account. Vitamin B12, found in meat, eggs, and fortified cereals, is important for blood and nerve cells. Vitamin D, found in the sun, cod liver oil, cooked salmon, canned tuna in oil, fortified milk and egg yolk, is important for bone maintenance. Calcium, found in milk products, tofu, greens and legumes (best in combination with vitamin D), is important for bone metabolism and blood clotting and to avoid or decrease osteoporosis. Vitamin B6, found in chicken, potatoes and bananas is important in the production of healthy red blood cells.
Foods To Limit
Sodium intake should be limited after the age of 40. This is to avoid hypertension. At all ages, saturated fat and trans fats should be kept to a minimum. These types of fats can contribute to heart disease, cancer and stroke so they are of particular concern as you get older.
Nutrition Tip #2
How many calories do men and women 50+ need?
Use the following as a guideline:
A woman over 50 who is:
- Not physically active needs about 1600 calories a day
- Somewhat physically active needs about 1800 calories a day
- Very active needs about 2000 calories a day
A man over 50 who is:
- Not physically active needs about 2000 calories a day
- Somewhat physically active needs about 2200-2400 calories a day
- Very active needs about 2400-2800 calories a day
Source: National Institute of Aging
Aging and nutrition: Tips for creating a well-balanced diet
Avoid skipping meals – This causes your metabolism to slow down, which leads to feeling sluggish and making poorer choices later in the day.
Breakfast – Select high-fiber breads and cereals, colorful fruit, and protein to fill you with energy for the day. Try yogurt with muesli or low fat granola and berries, a veggie-packed omelet, peanut-butter on whole grain toast with a citrus salad, or old-fashioned oatmeal made with apples and cinnamon.
Lunch – Keep your body fueled for the afternoon with a variety of whole-grain breads, lean protein (tuna, turkey or ham), and fiber. Try a salad with peppers, cucumber and mixed greens with tuna and a whole wheat roll or a turkey sandwich and small bowl of soup.
Dinner – End the day on a wholesome note. Try a warm salad of roasted vegetables, chicken breast and a sweet potato. Choose brown rice or quinoa instead of white rice and enjoy bright and colourful veggies.
Snacks –It is highly recommended to snack, however, make sure you make it count by choosing high-fiber snacks to healthfully tide you over to your next meal. Choose almonds and raisins instead of chips, and fruit instead of sweets. Other smart snacks include yogurt, cottage cheese, apples and peanut butter, and veggies and hummus.
Nutrition Tip #1
As you age, your relationship to food changes along with your body. A decreased metabolism, changes in taste and smell, and slower digestion may affect your appetite, the foods you can eat, and how your body processes food. The key is to figure out how to adapt to your changing needs. Now, more than ever, healthy eating is important to maintain your energy and health.
- Load up on high-fiber fruits, vegetables, and whole grains. Your whole digestive system is slower, so fiber is very important. Consume fiber-rich foods such as whole grains, fruit, and vegetables. They will help you feel more energetic and give you fuel to keep going.
How much fiber do you need each day? The Institute of Medicine, which provides science-based advice on matters of medicine and health, gives the following daily recommendations for adults:
|Age 50 or younger||Age 51 or older|
|Men||38 grams||30 grams|
|Women||25 grams||21 grams|