*Updated January 5, 2021
If you are over 70 years old, some of your dietary needs differ from other populations. Your calorie needs decrease as you get older, yet you may need more of some key nutrients.
How Many Calories
The amount of calories you need depends on how physically active you are. The USDA defines a sedentary lifestyle as one in which you are limited to the activities of daily living. If you walk briskly for more than 3 miles a day you are considered active. You may need more or fewer calories than what’s recommended if you are unable to maintain a healthy weight.
- A sedentary male over the age of 70 requires around 2,000 calories. Consume about 2,600 calories a day if you are active.
- A female older than 70 years should eat between 1,600 to 2,000 calories daily if you are a sedentary to active.
How Much Protein
According to the Dietary Guidelines for Americans 2020-2025, 10-35% of the daily calories consumed should consist of protein coming from meat, chicken, fish, beans and dairy products.
For example:
- A sedentary man should plan to eat 50-175 grams/day
- A sedentary woman should plan to eat 40-140 grams/day
One serving of lean meat, poultry, pork or fish is the size of a whole deck of cards or the palm of your hand. This one serving is approximately 3 ounces or 21 grams of protein.
Other sources of protein:
- 5 oz greek yogurt = 12-18 grams
- 1/2 cup beans = 6-9 grams
- 8 oz dairy milk = 8 grams
- 8 oz soy milk = 7 grams
- 1 oz (size of your thumb) hard cheese = 7 grams
- 2 tbsp peanut butter = 7 grams
- 3 oz tofu = 6 grams
- 1/4 cup nuts = 4-6 grams
How Much Fiber
Eat a variety of fruit, vegetables, beans and whole grains to get the recommended 14 grams/1,000 calories of fiber daily. This means at least 28 grams of fiber/day for males and 22 grams of fiber/day for females.
Sources of fiber:
- 1 cups lentils, boiled = 15.5 grams
- 1 cups black beans, boiled = 15 grams
- 1 cup green peas, boiled = 9 grams
- 1 cup raspberries = 8 grams
- 1 cup spaghetti, whole-wheat, cooked = 6 grams
- 1 cup cooked quinoa or instant cooked oatmeal or 1 oat bran muffin = 5 grams
- 1 cup broccoli, chopped, boiled = 5 grams
- 1 medium apple with skin = 4.5 grams
- 1 medium baked potato = 4 grams
- 1 ounce (23 nuts) almonds = 3.5 grams
- 1 medium orange, 1 medium banana or 1 cup of strawberries = 3 grams
How Many Carbohydrates
Both men and women in this age range should make sure 45-65% of their daily calories are coming from carbohydrates.
For example:
- A sedentary man should plan to eat 225-325 grams/day
- A sedentary woman should plan to eat 180-260 grams/day
Sources of carbohydrates:
- 1 cup cooked pasta or rice = 45 grams
- 1 medium baked potato = 40 grams
- 6″ banana = 30 grams
- 6″ pita = 30 grams
- 1 medium sweet potato = 25 grams
- 1/2 cup cooked beans = 18-22 grams
- 6″ corn on the cob = 20 grams
- 1 oz (10- 15) chips = 15-20 grams
- 1/2 cup hummus = 15-20 grams
- 1 slice of bread = 10-20 grams
- 6″ flour tortilla = 15 grams
- 1/2 cup mixed nuts = 14 grams
- 1 medium apple, 12 cherries, 15 grapes, 1 small kiwi or 1 cup melon = 15 grams
- 1 cup raspberries, 2 tbsp raisins or 1 medium orange = 15 grams
- 1 tbsp fruit jam/jelly, honey, sugar, or syrup = 15 grams
- 1/2 cup cream of wheat or oatmeal cooked with water = 12-15 grams
- 6″ corn tortilla = 12 grams
- 1 cup halved strawberries or diced watermelon = 12 grams
- 1 cup dairy milk = 12 grams
- 1 cup greek yogurt = 10 grams
How Much Fat
The Dietary Guidelines for Americans 2020-2025 states that senior men and women should make only 20-35% of their daily calories come from fat.
For example:
- A sedentary man should consume 44-78 grams of fat per day
- A sedentary woman should consume 36-62 grams of fat per day
Sources of fat:
- 1 tablespoon olive oil = 14 grams
- 1 tablespoon peanut butter = 8 grams
- 1/2 cup mixed nuts = 36 grams
- 1 tablespoon butter = 12 grams
- 1 cup whole milk = 8 grams
- 1 avocado = 29 grams
Vitamins and Minerals
Some of your micronutrient needs increase as you age. Eating a variety of whole foods (fortified grains, quality protein, fruits and vegetables) each day will help you meet your vitamin and mineral needs.
Men and women should both strive for 600 international units of vitamin D from fish, egg yolks, fortified foods and supplements every day.
The amount of stomach acid you produce decreases with age or certain medications. This may put you at risk for vitamin B-12 deficiency and symptoms like depression and fatigue. Supplements and fortified foods, such as orange juice, milk and yogurt are usually well-absorbed by your body. Everyone should get 2.4 micrograms of vitamin B-12 daily.
The amount of vitamin B-6 you need increases as you get older. You need 1.7 milligrams daily if you are male and 1.5 milligrams if you are female. Eat chicken, fish, potatoes and fruit to meet your vitamin B-6 needs.
If you have any concerns about your nutrient intake consult your Doctor or Registered Dietitian Nutritionist.
References:
Dietary Guidelines for Americans 2021-2025
Iowa Department of Public Health
For more information, see related articles and resources here:
- Seniors: Tips to Boost Your Calorie Intake
- Treating and Preventing Malnutrition with Oral Nutrition Supplements
- Anti-Inflammatory Diet: How to Reduce Inflammation with Nutrition
- For Heart Health, Eat More of These
- Whole Grain: Why You Need It + Recipes
Shield HealthCare | Medical Supplies For Care At Home Since 1957
Looking for a brand name . Vitamin for lady over 70.
Thx
Thanks for sharing the details. It’s crucial for seniors to eat a nutritious diet every day or consult a professional to make a diet plan for them. You are spot on. The number of calories needed may vary based on sex, weight, or age.
I think you need to be more specific. Considering many Type 11 Diabetics that may be on METFORMIN they need to increase Vitamin B12 which this drug destroys which my doctor administers.
No doubt that your suggestions are very good . But what is the dietary suggestions for an Indian who is pure vegetarian ? Please suggest .
Thanks
what B can I take. I take sotolol for a fib and simisitian….any interference
?
How much faith should I put in the new Fitbit watch I bought IE: calorie burn/day it’s showing me? I’m 69-yrs old walk 2.5 miles a day (45-min) I’m 6 foot tall and weigh 220-lbs. It gives me 3,000 calorie burn a day. (24-hrs) That seems a bit high. Your thoughts please.
Gary.
How can I get a 90 year old man to eat more
What do you recommend for a senior woman in her 80s as to the amount of carbs per day? She needs to lose weight but she has Parkinson’s and is prediabetic. She tries to walk several times a day but can’t walk long distances (she walks for about 3 to 4 minutes several times a day). So, in fact, she’s pretty sedentary. She sits the rest of the day.
You look and sound like someone I can trust. I need a printed out daily menu. I am 78 and weigh 250 and have Left Hamstring tear x 3. in a lot of pain and fight constipation from the painkillers. I lost 40 lbs last year following a printed daily menu. I am like a 3 year old and have to be told daily what to eat. Could you direct me to a sight or send me a menu? Of course like most old people I suffer from arthritis. I have bursitis and carry a hernia from a failed lap band surgery. I do have a blog about it, maybe that can help you, Lap Band Failure Mary Ranc nearly fatal. I was rejected and laughed at when I went to the Mayo clinic for a pre-surgery visit ($511) and the surgeon said, and I quote “I wouldn’t touch that with a 10 foot pole and walked out of the room” Of course I sat there and cried as my daughter held me in her arms. I also suffer from PTSD, anxiety and depression. But I do have a sense of humor:) I do hope you can help me. Thanks Mary
I will turn 85 this year. My question is, how much does it really matter, what you eat or don’t eat, at this advanced age? I don’t have diabetes, or any major illness. I take a diuretic for HBP, and that is my only medication. Is it okay for me to eat a lot of carbs and a dessert like ice cream, or cake for my evening meal? By carbs, I mean pasta, potatoes, white rice, or bread. I have chewing problems because of TMJ and teeth that are out of alignment, so I have a hard time with salads, or protein like any beef or poultry that is not fork tender. I try to get protein from cottage cheese, yogurt and eggs. I eat easy to chew veggies and fruit in season. I don’t drink milk. I love sweets, but am trying to cut back.
I am a 71 year old female, sedentary in a wheelchair who is at least 130# overweight. How many calories should I eat daily and how often in order to lose weight? Help please!
To Mary Elizabeth R. As someone who is 72 and i have spent last 7 years remembering all of the horrendous things
My father did to me i found emotional relief in reiki on you tube for free. It is gods healing energies. For anyone who is depressed or has any emotional issues at all it is the best of any of it i have found. I’ve been experiencing
Whatever reiki i found and all of it makes me feel better. To anyone wbo has a depressed person in their family just have them accept a free reiki treatment.
It is fantastic for emktional issues.Im
a retired psych nurse. Antidepressant pills are of little help in my opinion. Also a good aromatherapist can make you a blend that helps.
Hi I am a 72 year old woman the only prescription I’m on is 12.5 mg of hypoc something. I’m 5ft and over weight also I take the regular vitamins fish oil multi d3 b complex I walk a mile a day and 2 days a week I do strength training. So how many calories a day should I be taking in.i have a problem with carbs and protein and anything else how much to have.help if you can.
Hi I’m Len 75 ,250 lbs ride a bike 20 miles a day 3 days a week (in good weather) skied 30 days last year. I consume 2-3 drinks a day, does this harm me? I eat reality healthy.
Yay google is my king aided me to find this great website!
I have adult onset SMA I am no longer able to swallow solids and drink EnsurePlus but it is getting harder and harder to drink enough to sustain me. I am told my planfor a feeding tube have been put off due to the current crisis. I am loosing weight, but just can’t drink more without feeling as though I will vomit all I have taken in. I am getting scared, not by the convid-19, but because I see myself becoming thinner and weaker daily. What is the minimum calories I need to aim for? I just cannot do the 5 to 6 cans (350 cal. ea) I seem to be able to get 1050 cal most days, and 1400 about 2-3 times a week, but as little as 700 calories on days too. Please tell me the minimum calories I must get. Having a number so unreachably high just makes it all the harder for me to stay motivated.
Hi!
Per your article, a sedentary male over the age of 70 requires around 2,000 calories. You also state that we should eat 56g of protein, 130g of carbohydrates and 28g of fiber. I did a little math and hope you can help me out.
Protein: 56g x 4 = 224 calories
Net Carbs: 130g carbs – 28g fiber = 102g x 4 = 408 calories
2000 – 224 – 408 = 1368 of fat calories
Fat: 1368 fat calories ÷ 9 = 152g of fat.
Am I calculating something wrong? It seems to me if I ate that much fat every day, I’d be morbidly obese and possibly dead within a month. Please help me understand.
Thanks,
Joe
Thank you for the information. I won’t try the “old fashioned” I am going to read the Keto diet. Brittany likes the “old fashioned” diet better. I found a piece of broccoli on the floor.
THANKFUL for YOU serving the SEINIOR COMMUNITIES whom badly need this educational & healthy purpose in our lives
It took me a year to lose 27 lbs. by healthy eating!! AND, mental determination to understand what happens the processing of the food I eat!
Understanding nutrition & habits determine the outcome of my health!
Confused: 74 y.o. male. 5’5″, 194 lbs. Bordering on Type II with typical A1C 6.3 to 6.5 and hypoactive thyroid. Halfway between sedentary and moderately active. That will change as the weather progresses and I can get back outside. We eat any kind of veg, very little beef, moderate pork and fish. However, I have never met a cookie that I did not like, and I like flour tortillas. How many calories, carbs, etc. per day, and what should I not be eating?
Can you recommend a publication (magazine or book) that has suggestions for a healthy diet and exercise plan for a 73 year old man, I’m 5″ 10″ tall and 194 lbs.
At last I’ve been searching for some sensible information on older dietary needs. At 70 and over weight I need to lose around half my body weight! A Mediterranean type diet is what I’m following. I needed some sort of info on the amounts of fats, carbs, fibre and proteins I needed daily. Thank you for your informative lists and easy to understand quantities.
Thank you for this, Amy. It is so hard to find good, researched advice for people over 70 that are concerned with treating themselves well and staying active. It is appreciated by all of us!
Thank you for all the great information, in one website. I,m 90.
5’1″ 73-year, 103-lb female with MS and spinal disc issues. I cannot find healthy foods and vitamins informations. There is much sparse or contradictory info online. Do you have any comments that might help me and many MS patients?
I am 83 years old male. Now my body weight is 57 kg I used to walk 4/5 kilometers daily..I want to increase my weight 4 to 5 kiloes. Please give me suggestions how can I add some body weight to look healthy and active