Madeleine Hull
As people age, their dietary needs change. A 70-year-old person will likely have different nutritional requirements than a younger person. It is important to eat a balanced and varied diet, rich in fruits, vegetables, whole grains, lean protein, and healthy fats. Physical activity and staying hydrated are also important components of a healthy lifestyle for 70-year-olds.
| Characteristics | Values |
|---|---|
| Nutrients | Potassium, calcium, vitamin D, dietary fiber, vitamin B12, protein |
| Food groups | Fruit, vegetables, fish, whole grains, dairy, healthy fats |
| Dehydration | Older people may feel less thirsty, so pay attention to drinking enough liquids |
| Weight | Maintain a healthy weight, as being overweight increases the risk of heart disease and diabetes |
| Portion sizes | Smaller meals throughout the day may be preferable to three large ones |
| Physical activity | Aim for at least 30 minutes of moderate physical activity per day |
| Food safety | Follow guidelines to avoid foodborne illnesses, which can be particularly dangerous for older people |
| Alcohol | Limit alcohol intake as the body processes it differently |
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What You'll Learn
Eat a balanced diet with fruits, vegetables, protein, carbs, fibre, and healthy fats
As we age, healthy eating becomes increasingly important for our overall health and well-being. A balanced diet for a 70-year-old should include a variety of fruits, vegetables, protein, carbohydrates, fibre, and healthy fats. Here are some tips to incorporate these nutrients into your daily meals:
Fruits and Vegetables
Fruits and vegetables are packed with essential vitamins, minerals, and antioxidants, which help reduce the risk of chronic diseases. Aim to include a variety of colourful options in your diet, such as leafy greens, citrus fruits, berries, and carrots. Start your meals with a salad or vegetables to ensure you get enough of these nutrients and to feel full sooner. If slicing and chopping are challenging, opt for frozen, canned, or ready-to-eat options. You can also satisfy your sweet tooth with naturally sweet fruits like baked apples with cinnamon or a fresh fruit salad.
Protein
Protein is crucial for maintaining and building muscle mass, which tends to decrease with age. Include lean protein sources such as seafood, poultry, eggs, low-fat dairy, and plant-based options like beans, lentils, nuts, and seeds. If you're primarily plant-based, you may need to consume a larger volume of plant-based proteins to meet your protein requirements. Aim for about 25 to 30 grams of protein at each meal, as advised by health experts.
Carbohydrates
Include starchy carbohydrates in your diet, such as whole-grain pita, tortillas, naan, or other whole-grain flatbreads. Carbohydrates provide energy and can help you feel satiated. Choose complex carbohydrates that are high in fibre and avoid refined carbs with added sugars.
Healthy Fats
Incorporate "good" fats like olive oil, avocados, nuts, and fatty fish like salmon, sardines, and mackerel. These fats are essential for maintaining overall health and can help improve your body's absorption of certain nutrients.
Additional Tips
- Drink plenty of water throughout the day, as the sense of thirst can decrease with age.
- Include dairy products like low-fat or lactose-free milk and yoghurt to get important nutrients like calcium and vitamin D.
- Maintain a healthy weight by combining a balanced diet with regular physical activity, such as moderate walks or muscle-strengthening exercises.
- Make mealtimes enjoyable by inviting friends or family to join you, and aim for regular mealtimes to create a healthy routine.
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Consume foods rich in calcium, vitamin D, and vitamin B12
As we age, our bodies and nutritional needs change. A healthy diet with the right nutrients is essential to keeping our bones and muscles strong and healthy, and staving off health problems. Consuming foods rich in calcium, vitamin D, and vitamin B12 is particularly important for 70-year-olds.
Calcium
Calcium is a mineral that is required by almost every cell in the body, from the heart to nerves. It is well known that calcium helps our bones stay strong, but it is also important for nerve function. Dark green, leafy vegetables such as kale, spinach, collards, mustard greens, and arugula are all calcium-rich foods. Canned fish with bones, such as sardines, are also good sources of calcium. Dairy products such as milk, cheese, and yoghurt are calcium-rich, too, and it is recommended to choose lower-fat varieties where possible. Fortified foods like cereals and fruit juices are another way to consume more calcium.
Vitamin D
Vitamin D is a vitamin and a hormone that our bodies make. It is important for nerve function and helps our bodies absorb calcium. Without enough vitamin D, our bodies will pull calcium from our bones, which can lead to osteoporosis and an increased risk of fractures. Salmon, fortified cereals, dairy products, spinach, and eggs are all good sources of vitamin D. During autumn and winter, the sun is not strong enough for our bodies to make vitamin D, so it is advised that those over 65 take a daily supplement.
Vitamin B12
Vitamin B12 is a key nutrient that our bodies need for many essential functions, including producing red blood cells and maintaining the nervous system. It is mainly found in animal products, especially meat and dairy. Organ meats such as lamb liver and kidneys are some of the most nutrient-packed foods, with a 3.5-ounce (100-gram) serving of lamb liver providing 3,571% of the Daily Value (DV) for vitamin B12. Lamb, veal, and beef kidneys are also good sources of vitamin B12. For those eating plant-based diets, fortified foods such as breakfast cereals and nutritional yeast can be good sources of vitamin B12.
General Tips for 70-Year-Olds
It is important to eat a varied and balanced diet, full of vegetables and fruits, high-quality protein, starchy carbs, fibre, and healthy fats. As we age, our appetite may decrease, so it is recommended to eat smaller meals throughout the day rather than three large ones. It is also important to stay hydrated, as we may feel less thirsty as we age. Finally, staying active is vital to living a healthy life, so it is recommended that older adults get about 2.5 hours of aerobic exercise, such as brisk walking, every week.
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Stay hydrated with water, low-fat milk, and fruit juice
As we age, our bodies change, and so do our nutritional needs. It's important to stay hydrated, and this can be done through consuming water, low-fat milk, and fruit juice.
Water is essential for overall health and should be the primary source of hydration. As we get older, our sense of thirst decreases, so it's important to be mindful of drinking enough water throughout the day. Aim for around 8 glasses of water per day, or more if you're physically active or live in a warm climate.
Low-fat milk is another excellent source of hydration. Milk is a good source of calcium, which is crucial for bone health and preventing osteoporosis, a common condition in older adults. If you're lactose intolerant or prefer plant-based options, go for lactose-free or fortified soy milk, which also tend to be lower in fat.
Fruit juices are also a great way to stay hydrated, but it's important to choose 100% unsweetened juices without added sugar. Fruit juices contain natural sugars and vitamins, and can help you meet your fluid intake goals. However, be mindful that juices can also contribute to weight gain due to their high natural sugar content, so stick to recommended serving sizes.
In addition to these beverages, some people may also enjoy drinking tea or herbal infusions, which can also contribute to fluid intake. However, be mindful that tea and coffee can have a mild diuretic effect, so they may not be suitable for everyone, especially if you have kidney or bladder issues.
Finally, while not a beverage, it's worth mentioning that consuming water-rich foods can also contribute to your hydration levels. Fruits and vegetables like watermelon, strawberries, cucumbers, and celery are all excellent sources of hydration and can help you stay hydrated if you struggle to drink enough liquids.
In summary, staying properly hydrated is crucial for older adults, and by consuming a variety of liquids, including water, low-fat milk, and 100% fruit juices, you can ensure you're meeting your hydration needs while also obtaining some additional nutrients.
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Limit alcohol, salt, and added sugars
As we age, our bodies change, and these changes can affect how our bodies process certain foods and drinks. For example, alcohol can affect older adults more profoundly, and they may be less aware of these effects. Unhealthy alcohol consumption can lead to an increased risk of falls, dangerous medication interactions, cancer, liver disease, and early mortality. According to the Dietary Guidelines for Americans, older adults should limit alcohol intake to two drinks or less per day for men and one drink or less per day for women. Some older adults, such as those taking certain medications or with medical conditions that can be worsened by alcohol, should avoid alcohol completely.
Similarly, it is important for 70-year-olds to be mindful of their salt intake. While sodium is necessary for the body to function properly, and a very low-salt diet may negatively impact nutritional intake for older individuals, excessive sodium intake can have negative health consequences. The American Heart Association and the National Academies of Sciences, Engineering, and Medicine recommend that older adults limit their sodium intake to 1,500 mg per day. This is because, as we age, our bodies become more susceptible to the negative effects of excessive salt consumption. For example, high blood pressure is a common condition among older adults, and excessive salt intake can further elevate blood pressure.
To reduce salt intake, it is recommended to cook from scratch and prepare homemade versions of high-sodium supermarket foods. Salt substitutes made from potassium chloride can also be used, as they taste similar to sodium chloride but provide the body with potassium, an essential mineral that helps maintain fluid balance and lower blood pressure.
Finally, it is important for 70-year-olds to limit added sugars, which can lead to blood sugar spikes and exacerbate health conditions such as diabetes and heart disease. The World Health Organization recommends that added sugars make up less than 10% of total daily calories. For men, this equates to no more than 9 teaspoons (36 grams) per day, while women should aim for a maximum of 6 teaspoons (25 grams) per day. Natural sugars found in fruits, vegetables, and dairy products are a healthier alternative, as they are packed with essential nutrients, vitamins, and minerals that contribute to balanced blood sugar levels.
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Focus on physical activity and exercise
Physical activity and exercise are important for people of all ages, including older adults. For those over 70, it is important to focus on staying active to remain independent, prevent health problems, and boost metabolism.
It is recommended that older adults get at least 150 minutes (2.5 hours) of moderate physical activity per week. This can include activities such as brisk walking, light weight-bearing exercises, or aerobic exercise. Weight-bearing exercises are important for bone health, and aerobic exercise can improve brain function and balance. If you are just starting to become active, it is important to take it slow and gradually increase your activity level. There are also senior group fitness classes that can provide structure and companionship for older adults who are nervous about going to a gym.
In addition to aerobic and weight-bearing exercises, resistance training can be beneficial for older adults. This type of training can include exercises such as marching in place or using light weights, which help to improve muscle strength and balance. It is also important to focus on functional movements that can improve your ability to perform everyday tasks, such as getting up from a chair or walking up and down stairs.
As you age, your body's needs change, and you may need to adjust your diet and exercise routine accordingly. For example, adults over 70 need about 20% more protein than younger adults to support muscle strength and cell growth and repair. It is also recommended that they consume three servings of calcium-rich foods and drinks every day to maintain bone health. Vitamin D is also crucial, as it helps the body absorb calcium and supports muscle and immune function.
Staying active and maintaining a healthy diet can help ensure that older adults continue to live an active and independent life well into their golden years. It is always recommended to consult with a healthcare professional or a doctor before making any major changes to your diet or exercise routine.
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Frequently asked questions
While there is no one-size-fits-all diet for any age group, a 70-year-old should focus on getting the right nutrients, including potassium, calcium, vitamin D, dietary fibre, and vitamin B12. A well-balanced diet with plenty of fruits and vegetables, high-quality protein, starchy carbs, fibre, and healthy fats is recommended.
A 70-year-old may need to pay more attention to how they eat, in addition to what they eat. It is important to eat regular meals and maintain a healthy weight. Due to a reduced sense of thirst, older adults should be mindful of their fluid intake and drink plenty of water. It is also beneficial to limit alcohol, as the body processes it differently with age.
A 70-year-old should focus on eating a variety of foods from the five main food groups. This includes:
- Fruits and vegetables: Start your meal with a salad or vegetables to ensure you get enough nutrients.
- Dairy: Include low-fat or fat-free milk, yoghurt, or lactose-free/fortified soy alternatives.
- Protein: Eat lean protein sources such as fish, seafood, and eggs.
- Whole grains: Choose whole grains like oats and limit highly processed foods high in saturated and trans fats.
