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Diet for Males over 70 Years Old
By Khalid Qumsieh
Beloit College
Abstract:
For my project, I chose to talk about elderly people who are
generally in good health and suffer no chronic diseases like diabetes or
heart disease. However, they are weak because of age.
My hypothesis is that very elderly people might benefit from meals
that are soft and liquid, which are in small proportions that can be easily
digested, since the ability to digest decreases with age. Meals that are
difficult to digest are excluded. Moreover, the elderly could benefit from
taking five to six meals per day. Beverages are highly recommended,
especially fresh juices.
I consulted a physician from Palestine and he recommended that
vegetables and fruits are required daily. White meat and fish should be
eaten once a week, whereas red meat should be taken every two weeks.
Big amounts of chocolates are not recommended.
Therefore I will be conducting my research based on the suggestion
given to me by the physician. I will describe the dietary components
required by old people in greater detail and list the essential nutrients
required for proper digestion for the aged.
RDA for Adult (20+)
RDA for Elderly (70+)
Convenient Food
Total Fat
Saturated fatty acids
Cholesterol
Sodium
Potassium
65 grams (g)
20 grams (g)
300 milligrams (mg)
2400 milligrams (mg)
3500 milligrams (mg)
15.6 grams (g)
not required
not required
1200 milligrams (mg)
4700 milligrams (mg)
Dairy, Meat, Candy, Nuts, and Seeds
Cold-water Fish such as Salmon
Animal Products
Celery, Milk, Beets
Meats, Milk, Fruits, and Vegetables
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Total carbohydrate
Fiber
Protein
Vitamin A
Vitamin C
Calcium
300 grams (g)
25 grams (g)
50 grams (g)
1500 micrograms (µg)
60 milligrams (mg)
1000 milligrams (mg)
130 grams (g)
30 grams (g)
56 grams (g)
900 micrograms (µg)
90 milligrams (mg)
1200 milligrams (mg)
Bread, Rice, Beans, and Milk
Fruits, Vegetables, Nuts, and Grains
Beans, soy, nuts, and whole grains
Dairy Products, Fish, and Liver
Citrus Fruits
Milk, Yogurt, and Cheese
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Iron
Vitamin D
18 milligrams (mg)
10 micrograms (µg)
8 milligrams (mg)
15 micrograms (µg)
[Eat Varity of Food]
Dairy Products, Fish Oils, and Egg Yolk
Vitamin E
Vitamin K
Thiamin
Riboflavin
Niacin
Vitamin B6
Folate
Vitamin B12
Biotin
Pantothenic acid
Phosphorus
Iodine
Magnesium
20 milligrams (mg)
80 micrograms (µg)
1.5 milligrams (mg)
1.7 milligrams (mg)
20 milligrams (mg)
2 milligrams (mg)
400 micrograms (µg)
6 micrograms (µg)
300 micrograms (µg)
10 milligrams (mg)
1000 milligrams (mg)
150 micrograms (µg)
400 milligrams (mg)
15 milligrams (mg)
120 micrograms (µg)
1.2 milligrams (mg)
1.3 milligrams (mg)
16 milligrams (mg)
1.7 milligrams (mg)
400 micrograms (µg)
2.4 micrograms (µg)
30 micrograms (µg)
5 milligrams (mg)
700 milligrams (mg)
??
420 milligrams (mg)
Vegetable Oil, Butter, and Whole Grain Products
Dark Green Leafy Vegetables and Liver
Cereal Grains, Meat, Fish, and Fresh Vegetables
Cereal Grains, Meat, Fish, and Fresh Vegetables
Cereal Grains, Meat, Fish, and Fresh Vegetables
Cereal Grains, Meat, Fish, and Fresh Vegetables
Cereal Grains, Meat, Fish, and Fresh Vegetables
Cereal Grains, Meat, Fish, and Fresh Vegetables
Cereal Grains, Meat, Fish, and Fresh Vegetables
Cereal Grains, Meat, Fish, and Fresh Vegetables
Dairy Products, Meat, and Fish
Dairy Products, Sea Food
Green Leafy Vegetables, Unrefined Grains, and Nuts
Zinc
Selenium
Copper
Manganese
Chromium
Molybdenum
Chloride
15 milligrams (mg)
70 micrograms (µg)
2000 micrograms (µg)
2 milligrams (mg)
120 micrograms (µg)
75 micrograms (µg)
3400 milligrams (mg)
11 milligrams (mg)
55 micrograms (µg)
900 micrograms (µg)
2.3 milligrams (mg)
30 micrograms (µg)
45 milligrams (mg)
550 milligrams (mg)
Shellfish, Beef, and other Red Meats
Organ Meats and Seafood
Organ Meats, Shellfish, Nuts, and Seeds
Whole Grains, Nuts, Leafy Vegetables, and Teas
Processed Meats and Whole Grain Products
Legumes Like Beans, Lentils, and Peas
Potato Chips
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Introduction:
Old people have some disabilities as a result of their
senescent cells which have stopped or decreased producing certain
substances. Moreover, their organs’ functional ability diminishes with
age. To retain good health, their nutritional intake must be soft and
liquid and must contain the necessary substances to compensate the
lack of function. Moreover, their intake must be in small meals served
five times a day taking into consideration the weaker muscles.
It is known that the elderly form a growing percentage of any
population (6.9 percent in the year 2000 and increasing to 16 percent by
the year 2050). Therefore, finding the dietary requirements for the very
elderly has become essential.
Nutrient
Comments
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Food Pyramid for Elderly People
KEY:
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Elderly RDA is LESS by around 50%
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Elderly RDA is IMPORTANT LESS than Adult RDA
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Elderly RDA is MORE than Adult RDA
Discussion:
Here, I am going to mention some of the most common problems many of the very elderly have:
Cannot Chew: It is known that many elderly have no teeth, and hence chewing the food is a problem for them.
To avoid that, here is what to do:
Instead of
Fresh Fruit
Raw
Vegetables
Meat
Sliced Bread
Try
Fruit juices
Vegetable juices and creamed and
mashed cooked vegetables
Ground meat, eggs, milk, cheese,
and yogurt
Cooked cereals, rice, bread
Upset Stomach: Like too much gas, this may make you stay away from foods
you think cause the problem:
Instead of
Milk
Try
Cream soups, pudding, yogurt, and
cheese
Vegetables like Vegetable juices and other
cabbage and
vegetables, like green beans,
broccoli
carrots, and potatoes
Fresh Fruit
Fruit juices and soft canned fruits
References:
• RDA for elderly people:
http://www.fiu.edu/~nutreldr/SubjectList/D/DRI_RDA.htm
• RDA for Adult (20+):
http://vm.cfsan.fda.gov/%7Edms/flg-7a.html
• Convenient food:
http://lpi.oregonstate.edu/infocenter/contentnuts.html
http://www.ext.colostate.edu/pubs/foodnut/pubfood.html
http://www.hsph.harvard.edu/nutritionsource/carbohydrates.html
• Food pyramid for elderly people:
http://nutrition.tufts.edu/consumer/pyramid.html