Nutrition for Older Men

Nutrition & fitness / Sanitas Medical Center

Date: July 26, 2021
Nutrition for Older Men

Calcium and Vitamin D

Older adults need more vitamin D and calcium than younger adults to help maintain strong and healthy bones.

Higher intakes of dietary fiber can help decrease the risk of developing Type 2 diabetes and heart disease. Many fiber-rich foods take longer to digest and can help keep you full longer. Men older than 50 need 30 grams of dietary fiber a day; good sources include whole grains, fruits, vegetables, beans and lentils.

Increasing potassium intake along with decreasing sodium (salt) may lower risk of high blood pressure. Sources of potassium include fruits and vegetables, such as bananas, sweet potatoes, spinach and white beans.

Most of the fats you consume should come from heart-healthy unsaturated fats. Try extra-virgin olive oil, avocado oil, walnuts, almonds and avocados.

Make Calories Count

  • Most older men cannot eat as they did in their 20s and maintain a healthy weight. As men age, they typically become less active, lose muscle and gain fat. All of these things combined can cause metabolism to slow down. More physical activity is needed to keep metabolism up.
  • How many calories you need each day depends on your age, gender and activity level. The daily calorie needs for men over the age of 50 are approximately:
    • 2,000 to 2,200 calories if not active
    • 2,200 to 2,400 calories if moderately active
    • 2,400 to 2,800 calories if regularly active
  • Despite needing fewer calories, the same or higher amounts of nutrients are required when we age. Include on a regular basis fruits, vegetables, lean proteins, full fat sources of dairy, whole grains and healthy plant-based fats will provide those nutrients and help to control calories.
  • It also will help to balance your calorie intake by getting at least 30 minutes of physical activity most days of the week. Being physically active helps older men rev up metabolism, build and strengthen muscles, maintain bone health and increase energy levels.

CONCLUSION: Eating right can help keep your body and mind sharp and extend quality of life for older men.

Motivational Quote: “Age is of no importance unless you’re a cheese.” — Billie Burke