FROM AWARD-WINNING AUTHOR DR GOVIND SHUKLA, NUTRITION EXPERT

Govind Shukla, Specializes in Pharmacology, Toxicology, Nutraceuticals & Herbal Drugs has published More than 50 research papers in National & International Journals. He is also a reviewer of International Journal of Pharmacology & pharmacotherapeutics, Chief editor of IJPNR Journal & Freelance Medical Writer for Different publication Groups including Lambert Academic Publishing Saarbrucken, Germany.

Macro-Nutrient Recommendations for Old Age Persons

People in the older age groups should choose foods with high nutrient density. Energy needs decrease with age because the lean body mass decreases and the overall level of activity usually decrease as well.

Energy measured in k/ cal: Men – 2,300, Women 1,800

Protein 0.8–1.0g pro/kg body weight and about 12–14% of total k/cal

Fats no more than 10% from saturated fat.

(Dietary cholesterol: no more than 300mg per day)

Carbohydrates: minimum 50–100g per day At least 50% of total calories should come from complex carbohydrate sources.

Fibre: 20–35 g per day

Vitamin A needs to decrease, so vitamin A in the form of supplements should be avoided. Requirements should be covered by varied food choices.

Vitamin D needs an increase, so exposure to sunlight is recommended and vitamin D-rich foods such as fish and fortified skim milk should be part of the diet.

Vitamin B12 needs an increase. This vitamin, extremely important for brain function, is found in lean red meat, chicken and skim milk.  In fact, all vitamins of the B group are important with advancing years.

Folate is not required in higher doses than for younger adults. It is commonly found in green vegetables, liver and yeast.

Chromium needs increase. Whole grain cereals and brewers’ yeast are good sources.

Zinc needs increase. Foods rich in zinc are red meat, oysters, wheat germ and whole grains.

Water  at least 6-8 glasses daily

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