Nutrition for Active Seniors
Are you an older adult who exercises? Do you wonder if your diet is helping or hindering your workouts? Here are some nutrition tips from Jenna Bell-Wilson, MS, RD, LD, the media representative for the New Mexico Dietetic Association and a doctoral student in exercise physiology at the University of New Mexico.
For adults 51 and older, the Recommended Energy Intakes (REIs) are 2,300 calories per day for men and 1,900 calories per day for women.
By contrast, the REIs for adults aged 25 to 50 are 2,900 calories per day for men and 2,200 calories per day for women.
However, if you exercise frequently and maintain your muscle mass, you can keep your calorie intake up at the 50-and-younger level. Exercising can also help you avoid age-related obesity.
Make sure you get enough high-quality protein and complex carbohydrates; drink plenty of fluids; and keep your fat intake low. Less than 30 percent of calories should come from fat (less than 10 percent from saturated fat). See the chart for an example of a dayís worth of healthy meals.
2. Stay Hydrated. Hydration can be a serious concern for older people. As you age, your ability to sense thirst declines, so you may drink less than you need. To prevent dehydration, itís best to plan your fluid intake.
Stay hydrated before, during and after your workouts. The American College of Sports Medicine recommends drinking about 16 ounces (2 cups) of fluid 2 hours before exercise. During moderate exercise, your body can lose 2 to 6 cups of fluid per hour, so while youíre working out, drink 8 to 12 ounces every 10 or 15 minutes to combat these losses.
To ensure you drink enough following exercise, weigh yourself before and after your workout. Then drink 20 ounces of fluid for each pound youíve lost.
3. Eat Around a Workout. Eating a pre-exercise snack can help you work out successfully without feeling unduly tired during or after the activity. To replenish your food stores afterward, eat a snack consisting of carbohydrate and a bit of protein.
Easy choices include peanut butter on whole-grain bread, an egg white and potato burrito, string cheese and Melba toast, or a breakfast drink.