Nutrition for the elderly

Food for thought: Think healthy eating is all about dieting and sacrifice? Think again. Eating well is a lifestyle that embraces colorful food, creativity in the kitchen, and eating with friends.
For seniors, the benefits of healthy eating include increased mental acuteness, resistance to illness and disease, higher energy levels, a more robust immune system, faster recuperation times, and better management of chronic health problems. As we age, eating well can also be the key to a positive outlook and staying emotionally balanced.

You are the boss when it comes to food choices. Read on for tips on how to supercharge your life with the right food.
Senior nutrition: Feeding the body, mind and soul
Remember the old adage, you are what you eat? Make it your motto. When you choose a variety of colorful fruits and veggies, whole grains, and lean proteins you’ll feel simply marvelous inside and out.
 Live longer and stronger – Good nutrition keeps muscles, bones, organs, and other body parts strong for the long haul. Eating vitamin-rich food boosts immunity and fights illness-causing toxins. A proper diet reduces the risk of heart disease, stroke, high blood pressure, type-2 diabetes, bone loss, cancer, and anemia. Also, eating sensibly means consuming fewer calories and more nutrient dense foods, keeping weight in check.
 Sharpen the mind – Scientists know that key nutrients are essential for the brain to do its job. Research shows that people who eat a selection of brightly colored fruit, leafy veggies, certain fish and nuts packed with omega-3 fatty acids can improve focus and decrease the risk for Alzheimer’s disease.
 Feel better – Eating well is a feast for your five senses! Wholesome meals give you more energy and help you look better, resulting in a self-esteem boost. It’s all connected—when your body feels good you feel happier inside and out.
How many calories do seniors need?
There is a right number of calories for your body. Use the following as a guideline.
A woman over 50 who is:
 Not physically active needs about 1600 calories a day
 Somewhat physically active needs about 1800 calories a day
 Very active needs about 2000 calories a day
A man over 50 who is:
 Not physically active needs about 2000 calories a day
 Somewhat physically active needs about 2200-2400 calories a day
 Very active needs about 2400-2800 calories a day
Source: National Institute of Aging