Diet plan for 70 year old woman has never been easy but you can make it a whole lot better by understanding few things. You can adjust diet according to your body and get results.
Healthy Menu Diet Plans for a 70-Year-Old
A mature man and woman are sitting down to breakfast together.
As you age, it’s important that your daily meals are low in fat, refined sugar and sodium, and high in essential nutrients such as fiber, vitamins and minerals. Doing so may help you avoid gout, stroke, high blood pressure, heart disease arthritis, cancer, respiratory disorders, obesity and type 2 diabetes. A nutrient-rich diet for a moderately active 70-year-old couple should supply a woman with 1,800 calories per day and a man with 2,200 to 2,400 calories, according to Health.gov.
Try Grains, Dairy and Fruit for Breakfast
A 70-year-old couple could begin the day with a breakfast of low-sugar, whole-grain cereal mixed with sliced fresh fruit, low- or nonfat milk and a whole-wheat bagel or English muffin topped with reduced-fat margarine or cream cheese. A woman on a 1,800-calorie diet should limit herself to a 1-cup serving of cereal, 1 cup of milk, 1/2 cup of fruit and half of the bagel or muffin, while a man consuming 2,200 calories daily can consume the entire whole-grain item. Women need more calcium as they age. An elderly woman who doesn’t eat dairy products should choose a calcium-fortified non-dairy milk to ensure that she’s getting enough.
Work in Plenty of Vegetables at Lunch
A man in his 70s needs plenty of potassium to help reduce his risk of high blood pressure. A produce-rich lunch of mixed dark leafy greens like spinach and romaine topped with cooked navy beans, grilled chicken breast, several cups of chopped raw vegetables and reduced-calorie salad dressing along with a piece of whole fresh fruit can help him reach his daily requirement. He should plan on approximately 1/2-cup of beans, 6 ounces of chicken and at least 2 total cups of vegetables. Registered dietitian Susan Bowerman says that his 70-year-old female partner can consume a similar meal on a 1,800 calorie diet.
Choose Seafood With Dinner
Dinnertime for a 70-year-old couple might consist of grilled salmon, brown rice, steamed vegetables such as asparagus and a salad, says registered dietitian Delia A. Hammock. Seafood like salmon is a good source of vitamin B-12, a nutrient elderly women may lack. While a woman at this age can aim for 3 ounces of the fish, 2/3 cup of rice, 3/4 cup of cooked vegetables and 1 1/2 cups of lettuce leaves served with toppings like a sectioned fresh tangerine, chopped scallions and 1 tablespoon of chopped nuts like almonds, 70-year-old men consuming 2,200 calories daily can have the same meal, but with 4 ounces of fish. Light ice cream can serve as dessert: 1 cup for him and 1/2 cup for her.
Keep Snacks Healthy
Mid-morning, afternoon or evening snacks can help 70-year-olds fulfill all of their nutritional requirements without excess fat or calories if they choose wisely. Yogurt and dried fruit are good choices since they can provide the fiber a man needs along with vitamin D for the woman. Hammock suggests that a woman on an 1,800-calorie diet could have five dried apricot halves and a cup of tea seasoned with lemon as a morning snack followed by 8 ounces of low- or nonfat yogurt and three low-sugar cookies like vanilla wafers in the afternoon. Her partner can have the same, but with the addition of two fig bar cookies in the morning.
A 70-year-old with a diet that contains plenty of fiber, potassium, calcium, vitamin C and vitamin A will be less likely to develop high blood pressure, osteoporosis, heart disease, diabetes and certain types of cancer, says the U.S. Food and Drug Administration. The elderly can also benefit from consuming less total fat, saturated fat, sodium and cholesterol. By just using a few guidelines for planning healthy meals, a senior can make big changes in his health. Talk to your doctor if you need help designing a balanced diet.
A 70-year-old needs to include high-protein foods like poultry, lean beef or pork, eggs, seafood, beans and legumes, nuts, seeds or soy products in their diet every day. A man who is 70 years old should have 5.5 ounces of protein-rich foods daily, while a woman of the same age needs 5 ounces. A whole egg, 1/4 cup of cooked beans, 1/2 ounce of nuts or seeds and 1 ounce of meat, seafood or poultry all count as 1 ounce.
To keep her cholesterol, fat and saturated fat intake low, it’s best for an elderly person to get more of her protein from seafood, poultry and plant-based sources than meat, particularly processed meat.
According to the U.S. Department of Agriculture, a 70-year-old woman needs to have 5 ounces of grains per day, and a 70-year-old man needs 6 ounces. An ounce of grains is equivalent to one slice of bread, one small tortilla, 1 cup of breakfast cereal or 1/2 cup of cooked rice, pasta or cereal grains like oatmeal.
At least half of these grains should be from whole-grain sources, like brown rice, whole-wheat bread and whole-grain pasta since they have a higher fiber and nutrient concentration when compared to refined grain products. If you’re not certain about the fiber content of a product, the FDA advises choosing items that are identified on their nutrition facts label as providing 20 percent or more of your recommended daily fiber intake per serving.
Getting enough dairy products daily can help the elderly avoid bone thinning and elevated blood pressure. If you’re a 70-year-old man or woman, you should have 3 cups of dairy products every day. A cup of yogurt or milk, 2 cups of cottage cheese, 1.5 ounces of hard cheese such as Parmesan and 1/3 cup of shredded cheese all count as a 1-cup dairy serving. Avoid full-fat dairy items in favor of low- or non-fat milk or yogurt and reduced-fat cheese in order to control your fat intake.
A 70-year-old man needs 2 cups of fruit per day; a 70-year-old woman needs 1 1/2 cups. A 1-cup serving is typically one medium-sized piece of fresh whole fruit like an apple or pear, 1 cup of sliced fruit, 1 cup of 100 percent fruit juice or 1/2 cup of dried fruit. Canned fruit can also count towards your fruit requirement, though you should pick brands that feature fruit packed in unsweetened fruit juice, not a sugary syrup.
Vegetables provide the elderly with fiber, vitamins, minerals and a wide variety of phytochemicals. Women who are 70 years old require at least 2 cups of vegetables daily, while a 70-year-old man should get 2 1/2 cups per day. You can count 1 cup of most raw, cooked or canned vegetables as a serving, though 1 cup of vegetable juice and 2 cups of raw leafy greens such as escarole, romaine lettuce or spinach are considered equivalent to a 1-cup vegetable serving as well.
The American Heart Association advises that everyone over the age of 2 should get no more than 25 to 35 percent of their daily calories from fat. Saturated fat should be less than 7 percent of your caloric intake per day, and you should consume as little trans fat as possible. To stay within these guidelines, a 70-year-old man needs to limit himself to 6 teaspoons of fats and oils a day. A woman of the same age should aim to have no more than 5 teaspoons daily. Avoid butter and hydrogenated oils; instead, the best fat sources are nuts, avocados, seeds, margarine and vegetable oils like olive, safflower or canola oil.
Best Diet Plans for Women Over 50
Given all these factors, these three diets could be good options for women age 50 and above:
- DASH diet.
- Mediterranean diet.
- MIND diet.
This acronym, which stands for dietary approaches to stop hypertension, is promoted by the National Heart, Lung and Blood Institute to prevent or stop hypertension, or high blood pressure. The DASH diet is a heart-healthy eating style, Smith says.
The DASH diet emphasizes:
- Fat-free or low-fat dairy products.
- Lean proteins (eggs, skinless chicken, lean meat, seafood).
- Whole grains.
- Limiting sugar-sweetened beverages and foods with added sugars.
This eating regimen is low in saturated fat and sodium.
The DASH diet is high in these nutrients:
This eating approach, which is naturally adopted by people who live in regions surrounding the Mediterranean Sea, is highly rated by many registered dietitians and is rated the top diet overall by U.S. News’ team of experts.
The Mediterranean diet emphasizes whole foods, including:
- Low-fat or no-fat dairy products.
- Lean protein (eggs, poultry, seafood, occasional servings of red meat).
- Olive oil.
The MIND diet is a plant-rich eating regimen that includes foods that research suggests help boost brain function, including:
- All vegetables, especially dark, leafy green vegetables.
- Olive oil.
- Whole grains.
Research suggests the MIND diet helps reduce the risks of dementia. For example, research published in January in the journal Alzheimer’s Research & Therapy followed more than 8,000 participants over a number of years. “Better adherence to the MIND diet is associated with a decreased risk of dementia within the first years of follow-up,” researchers wrote, adding that further research is needed to determine “to which extent the MIND diet may affect the risk of dementia.”
“Even those who follow the diet may only moderately experience a slower rate of mental decline,” Jones says.
How much to put on your plate when you’re over 65
Throughout life, men generally need more energy (calories or kilojoules) per day than women. This is because men tend to be larger and have a higher proportion of muscle.
The amount of energy you need each day depends on your age, height, and how active you are. But as you tend to lose muscle mass, and activity levels tend to drop with age, kilojoules also need to reduce. This doesn’t mean you need fewer nutrients. In fact, your need for nutrients (carbohydrates, fat, protein, vitamins, minerals, fibre, water, etc.) will remain roughly the same, if not go up.
Calcium is a good example. Your need for calcium for strong bones and teeth will increase, so extra serves of low fat milk, yoghurt and cheese are important. Other good sources of calcium are tinned salmon, sardines, leafy greens like spinach, kale and bok choy, sesame seeds (and tahini) and almonds.
Serving sizes and amounts
When it comes to meals, it’s good to know serving sizes and how much you need for your age. For the five food groups, aim for these serves each day :
Serving sizes for each food group are:
- vegetables: a standard serve is about 75 grams (100–350 kilojoules); for example, ½ cup cooked green or orange vegetables or ½ cup cooked dried or canned beans, peas or lentils
- fruit: a standard serve is 150 grams (350 kilojoules); for example, a medium apple or banana, or two kiwifruits or plums. Try to eat whole fruit and not fruit juice
grain foods: a standard serve is 500 kilojoules; for example, one slice of bread or ½ cup cooked porridge. At least two-thirds of choices should be wholegrain varieties
- lean meats and poultry, fish, eggs, tofu, nuts and seeds, and legumes/beans: a standard serve is 500–600 kilojoules; for example, 65 grams cooked lean red meats or two large eggs
- milk, yoghurt and cheese or alternatives: a standard serve is 500–600 kilojoules; for example, a cup of milk or ¾ cup yoghurt.
More information about serving sizes and food examples can be found in this healthy eating summary guide.
The importance of healthy meals when you’re over 65
Now you’re older, you may find it difficult to get out to buy groceries, or you may feel like your appetite has reduced or disappeared. Health issues may also make it difficult to eat or enjoy foods.
If you can, try to see every meal and snack as a chance to give your body maximum nutrition (like vitamins, minerals and fibre) – and as a social activity you can enjoy with others if possible.
Ask for help with shopping or meal preparation, if you need it, from family and friends, community groups, carers, or your doctor.
Keep the following health matters in mind too.
Healthy bones and teeth
If you’re on bed rest or not exercising much, you may experience muscle loss, which can increase your risk of falls and broken bones. Protein is essential for building, repairing, and maintaining healthy bones and muscles.
Excellent sources of protein include all meats, fish, eggs, and seafood; all types of dairy (watch cream and butter intake); and soy products like tofu and soy beverages. Other good sources include beans and pulses, such as baked beans, all nuts and seeds, and wholegrains.
Try to spread your protein intake across the day so your body has the chance to use it while you’re busy, rather than saving it all until your evening meal when the body doesn’t need it as much. If you’re not very hungry, try to eat the protein part of your meal first.
You may like to try these meal ideas for a protein boost:
- breakfast: add yoghurt and milk to cereal; or try egg, sardines, leftover meat or cheese on toast
- lunch: have some cheese or ham; make an open sandwich of tinned tuna or sardines; have a glass of milk or a banana smoothie
- dinner: serve meat, chicken, fish or eggs with vegetables like broccoli or cauliflower with melted cheese; enjoy ice-cream, yoghurt or custard with fruit for dessert.
Vitamin D is also essential for healthy bones. The best source is the sun, but you only need a short time in the sunshine each day to get the amount of vitamin D you need. Aim for 10 to 30 minutes if you live in Australia, but check on healthy amounts for you in your area.
If you’ve been advised by your doctor to stay out of the sun, you can also get vitamin D from egg yolk, butter, table margarine, whole milk, yoghurt, cheese, malted milk, lamb’s fry, liver, tuna, sardines and pilchards or a supplement. Talk to your doctor about your needs.
Weight-bearing exercise, such as walking or light weights, is also important for bone health.
If you suffer from arthritis, fish oil may help. Eat fish at least twice a week, or talk to your doctor about a supplement.
To keep your bowels active, include plenty of fibre in your diet. Wholegrain cereals, wholemeal bread, fruit, dried fruit, dried peas, beans and lentils are all excellent sources. Make sure you drink enough water to prevent constipation. Remember, most older people need 6–8 cups of fluid each day.
Have your teeth or dentures checked regularly so you can continue to enjoy a wide variety of foods. See your dentist whenever you are having difficulty with your teeth, gums or dentures.
How to make quick and simple meals
If shopping is an issue, keep your pantry stocked with foods that will last a long time. If you have some long-lasting staples on hand, it’ll be easier to make a healthy meal. Some good items to stock up on include:
- canned fruit and canned and UHT fruit juice
- canned vegetables (reduced salt where possible)
- baked beans and bean mixes
- rice, spaghetti, pasta, flour, rolled oats and breakfast cereals
- canned, powdered and reduced fat UHT milk and custard
- canned meat and fish
- canned soups
- sauces (such as reduced salt soy sauce) and pastes (such as reduced salt peanut butter)
- vegetable oil such as olive oil or canola oil.
You may like to try these simple meal and snack options too:
- grilled or baked chicken, bread and butter or margarine, plus canned fruit and custard
- a piece of grilled fish and a garden salad, plus a tub of fruity yoghurt
- shepherd’s pie with chopped cooked vegetables, plus a fruit salad
- baked beans or spaghetti on toast, plus a glass of milk and a banana
- toast with peanut butter (or another nut butter) and banana, plus some frozen yoghurt
- cheesy scrambled eggs or an omelette, with grilled tomatoes and mushrooms
- a boiled egg with toast, plus a glass of milk and some fresh fruit
- thick, hearty canned soup with a bread roll, plus fruit and custard
- a slice of quiche with salad or chopped cooked vegetables, plus fresh fruit and yoghurt
- cottage cheese and canned fruit
- smoothies made with milk, yoghurt or ice-cream and fruit
- sardines or tuna on toast
- cheese and crackers.