Monthly Archives: September 2013

fruit-salad-11289323714od5As your loved one gets older, the importance of eating healthy is vital for a longer life. The benefits of eating healthy include increased mental acuteness, resistance to illness and disease, more energy, and better management of health problems. That’s why Safe harbor has come up with nutrition and diet tips for your elderly loved ones.

How many calories do adults over 50 need?

Women

  • Very active woman needs about 2000 calories a day

  • Someone who is a little active needs about 1800 a day

  • Not physically fit needs about 1600 calories a day

Men

  • Very active men need about 2400-2800 calories a day

  • Someone who is a little active needs about 2200-2400 calories a day

  • Not physically fit needs about 2000 calories a day.

What does your body need?

  • Fruit: Try to eat whole fruits instead of juices for more fiber and vitamins. Make sure to watch the portion size and have 1 to 2 servings every day. Go for color rich fruits such as berries and melons.

  • Veggies:  Color is important in this category. Try to incorporate antioxidant rich vegetables including kale, spinach and broccoli. Make sure to also orange and yellow vegetables, such as carrots, squash, and yams. The serving size should be 2 to 2 ½ cups of veggies every day.

  • Calcium: Drinking enough calcium can prevent osteoporosis and bone fractures. It is important to drink milk since it maintains your bone health. Older adults need 1,200 mg of calcium a day through dairy products such as milk, yogurt and cheese. There are also non-dairy choices including tofu, broccoli, almonds, and kale.

  • Grains: Choose whole grains over processed white flour for more nutrients and more fiber. Look for breads, pastas, and cereals that list whole grains in their ingredients. Try and eat 6-7 ounces of grains each day.

  • Protein: Adults 50 and over need approximately 0.5 grams per pound of their bodyweight. To find out the right amount you simply divide your bodyweight in half to know how many grams of protein you need.