Decreased Metabolic Rates Change Nutritional Requirements of Older Men

            Activity Level Decreases & So Must Food Intake

Nutrition can improve the health of any person, starting right from a small baby to older people. It helps to keep the body and mind sharp and extend life expectancy with quality living. Some important nutrients required by older men include:

Nutrients	Purpose	Quantity Required	Sources
Calcium & Vitamin D	Strong bones	3 servings of calcium & vitamin D	Calcium: milk, yogurt, fortified cereals, fruit juices, dark leafy veggies & canned fish with soft bones.
Fiber	Maintain normal bowel functions & healthy heart. Helps you feel full for longer time & aids in weight loss.	Men older than 50 years need 30 grams of fiber every day.	Whole grains, fruits and vegetables. Check the product label for at least 3 grams of dietary fiber per serving before purchasing.
Potassium	Lowers risk of high blood pressure when potassium is taken along with decreased sodium (salt).	Consume low sodium foods and replace salt with other herbs and spices to reduce sodium levels	Fruits, vegetables, low-fat or fat-free milk, yogurt.
Healthy fats	Weight control, overall health	Fats should constitute 20%to 35% of your diet. Limit saturated fat intake to 10 percent of total fat calories and men with high cholesterol should decrease it to 7% of total fat calories.	Eat heart-healthy unsaturated fats present in canola oil, olive oil, almonds, walnuts and avocadoes. Limit consuming saturated fats present in meat, full-fat dairy and fried foods.

Calorie Requirements

Physical activity decreases with age and older men cannot expect to have the same appetite or eat the same quantity of food as they ate in their 20s and keep the weight off. Older men are less active, lose muscle and gain fat which decreases metabolic rate. Metabolic rates are directly proportional to activity levels. Calorie requirements differ according to a person’s gender, age and activity level. The daily calorie needs of men over the age of 50 include:

• Not active: 2,000 calories
• Moderately active: 2,200 to 2,400
• Active: 2,400 to 2,800

Calories restrictions should be implemented by cutting down food portions and doing physical activity. Nutritionists/dietitians recommend individuals to get at least 30 minutes of physical activity on most days of the week. Exercise helps older men to rev up metabolism, build and strengthen muscles, increase energy levels and make you brighter by lifting your mood.

Visit a registered dietitian nutritionist at www.firsteatright.com to develop an eating plan best suited for your need and age.

Nutrients

Purpose

Quantity Required

Sources

Calcium & Vitamin D

Strong bones

3 servings of calcium & vitamin D

Calcium: milk, yogurt, fortified cereals, fruit juices, dark leafy veggies & canned fish with soft bones.

Fiber

Maintain normal bowel functions & healthy heart. Helps you feel full for longer time & aids in weight loss.

Men older than 50 years need 30 grams of fiber every day.

Whole grains, fruits and vegetables. Check the product label for at least 3 grams of dietary fiber per serving before purchasing.

Potassium

Lowers risk of high blood pressure when potassium is taken along with decreased sodium (salt).

Consume low sodium foods and replace salt with other herbs and spices to reduce sodium levels

Fruits, vegetables, low-fat or fat-free milk, yogurt.

Healthy fats

Weight control, overall health

Fats should constitute 20%to 35% of your diet. Limit saturated fat intake to 10 percent of total fat calories and men with high cholesterol should decrease it to 7% of total fat calories.

Eat heart-healthy unsaturated fats present in canola oil, olive oil, almonds, walnuts and avocadoes. Limit consuming saturated fats present in meat, full-fat dairy and fried foods.