Senior Connections Senior Connections May 2019

Eating well as you grow older How many grain foods each day? GAIL GILMAN Family Life Consultant Eating a mix of healthy foods every day provides the nutrients, ﬁber, and calories your body needs. The amount you should eat depends on your age, whether you are a man or woman, and your height and weight. It also depends on your level of physical activity. The more physically active you are, the more calories you might be able to eat without gaining weight. Most people in the United States eat more calories than they need. Daily calorie levels for women A woman over age 50 should consume about: • 1,600 calories a day if her level of physical activity is low (only performs activities associated with typical day-to-day life). • 1,800 calories daily if she is moderately active (walks the equivalent of 1.5 to 3 miles a day at 3 to 4 miles per hour). • 2,000 to 2,200 calories daily if she has an active lifestyle (walks the equivalent of more than 3 miles a day at 3 to 4 miles per hour). Daily calorie levels for men A man over age 50 should consume about: • 2,000 to 2,200 calories a day if his level of physical activity is low (only performs activities associated with typical day-to-day life). • 2,200 to 2,400 calories daily if he is moderately active (walks the equivalent of 1.5 to 3 miles a day at 3 to 4 miles per hour). • 2,400 to 2,800 calories daily if he has an active lifestyle (walks the equivalent of more than 3 miles a day at 3 to 4 miles per hour). Calorie intake and physical activity Plan your meals and snacks to include the right number of calories for your activity level. The Dietary Guidelines for Americans 2010 from the US Department of Agriculture and the US Department of Health and Human Services recommend eating the following amounts of food if eating 2,000 calories per day. Remember to adjust the amounts depending on your daily calorie level. How many vegetables each day? A person who eats 2,000 calories daily should have 2.5 cups of vegetables a day. This might include one- half cup each of broccoli, tomatoes, cauliﬂower, and a sweet potato. Aim for lots of color on your plate as a way to get a variety of vegetables each day. How much fruit each day? A person who consumes about 2,000 calories daily should plan to eat 2 cups of fruit a day. This might include one large banana, one-half cup of strawberries, and one-half cup of orange juice. To help you get enough ﬁber, most of your daily fruit intake should be in the form of whole fruits rather than fruit juices. 4 Senior A person who eats 2,000 calories per day should eat 6 ounces of grain foods daily. At least half (3 ounces) of the grain foods eaten should be whole grains. Approximately 1 ounce of grain foods counts as a serving. This is about one slice of bread, one roll, or one small mufﬁn. It is also about 1 cup of dry, ﬂaked cereal or a one-half cup of cooked rice, pasta, or cereal. How much dairy each day? Dairy products are another important part of eating well. A person who consumes 2,000 calories daily should have the equivalent of 3 cups of low-fat or fat-free milk, yogurt, or other dairy products daily. One cup of yogurt contains about the same amount of calcium as 1 cup of milk. Eating 1.5 ounces of natural cheese or 2 ounces of processed cheese counts as drinking 1 cup of milk. How much protein each day? A person who consumes 2,000 calories daily should eat about 5.5 ounces of protein each day. You can get protein from seafood, lean meat and poultry, as well as eggs, beans and peas, tofu, nuts, and seeds. One egg or one-fourth cup of cooked dry beans or tofu counts as 1 ounce of meat, poultry, or seafood. One tablespoon of peanut butter or one-half ounce of nuts or seeds also is the same as 1 ounce of meat, poultry, or seafood. How much oil each day? Oils are fats that are liquid at room temperature, like the vegetable oils used in cooking. Use mainly polyunsaturated and monounsaturated oils, like those that come from olive or canola oil. A person who eats 2,000 calories daily should not consume more than the equivalent of 6 teaspoons of oil daily. Pay attention to portion sizes When eating out or buying packaged foods, pay attention to portion sizes. Portion sizes are not the same as the serving sizes listed on the Nutrition Facts label. A portion is the amount of food served in one eating occasion. A serving size is a standardized amount of food, such as a cup or an ounce, which is used to provide dietary guidance or to make comparisons among foods. The portions served at fast-food and other restaurants have grown a lot in recent years. Connections May 2019 Whether you’re eating out or at home, one portion may be much more food and many more calories than the amounts recommended for a speciﬁc daily calorie level. For instance, a bowl of pasta from a restaurant may have 2 cups of pasta or more, which is almost the recommended daily amount of grains. Look at serving sizes Also, read the Nutrition Facts label on packaged and canned foods. It tells you the serving size, how many servings per container, calories, calories per serving, and key nutrients the food provides. You can use it to help you keep track of how much fat, saturated fat, trans fat, sodium, cholesterol, sugars, and calories you get from different foods. Pay attention to the serving size and the number of servings in the package. A package might contain two or more servings, so if you eat two servings, you would consume twice the calories, fat, sodium, carbohydrates, protein, etc. as you would for one serving. Check out the nutrient content The Percent Daily Value (written as “% daily value”) on the right of the label tells you what percentage of the recommended daily amount of a nutrient is in one serving of the food. It is based on the nutritional needs of a person who consumes 2,000 calories per day. For example, if the label for macaroni and cheese lists the Percent Daily Value for total fat as 18 percent, this means that one serving of macaroni and cheese (1 cup) will give you 18 percent of the total amount of fat you should allow yourself each day, assuming you eat about 2,000 calories daily. Information adapted from National Institute on Health (NIH) Senior Health Info Page article from the National Institute on Aging at National Institute on Health, US Department of Health and Human Services. Senior Connections HJ.COM

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