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Figuring out how much to eat while achieving or maintaining a healthy weight can be difficult. Getting the proper nutrients and eating the right amount for your weight and activity level can contribute to healthy aging. This article provides suggestions for how older adults can get the nutrients they need within a recommended daily number of calories.
A calorie is a unit of measurement that describes how much energy is released when your body breaks down food. Although calorie count alone does not dictate whether a food is nutritious, thinking about how many calories you need can guide healthy eating habits. If you are over age 60 and you want to maintain your current weight, how many calories do you need to eat each day? The Dietary Guidelines suggest:
How Often Should You Eat?
Unsure which activity category you’re in? Consult the Dietary Guidelines for definitions of each level. You can increase your physical activity level by adding walking, jogging, dancing, recreational sports, and other similar approaches to your day.
A “serving size” is a standard amount of a food, such as a cup or an ounce. Serving sizes can help you when choosing foods and when comparing similar items while shopping, but they are not recommendations for how much of a certain food to eat.
The term “portion” means how much of a food you are served or how much you eat. A portion size can vary from meal to meal. For example, at home you may serve yourself two small pancakes in one portion, but at a restaurant, you may get a stack of four pancakes as one portion. A portion size may also be bigger than a serving size. For example, the serving size on the nutrition label for your favorite cereal may be 1 cup, but you may actually pour yourself 1½ cups in a bowl.
How To Make A Healthy Breakfast
Portion size can be a problem when eating out. To keep your portion sizes under control, try ordering smaller appetizers instead of an entrée as your meal, or share an entrée with a friend. Or eat just one-half of an entrée and take the rest home to enjoy as a meal the next day.
Eating the right amount is important, but so is making sure you’re getting all the nutrients you need. Older adults often need fewer calories, but more nutrients, which makes it essential to eat nutrient-dense foods. To eat nutrient-dense foods across all the food groups, you may need to make some changes in your food and beverage choices. You can move toward a healthier eating pattern by making shifts in food choices over time. Here are some ideas:
It’s easy to forget about calories you consume from beverages. If you drink sodas, creamy and sweet coffee drinks, or alcohol, swapping them out for healthier options can make a huge difference. There are plenty of beverage options that are low in added sugars, saturated fats, and sodium. Here are some options:
How Much Meat Is Healthy To Eat?
Another way to think about the idea of nutrient-dense and calorie-dense foods is to look at a variety of foods that all provide the same calories. Let’s say that you wanted to have a small snack. You might choose:
These choices all have about 100 calories but provide different amounts of nutrients. The right choice for you may depend on what else you’re eating throughout the day.
Eating healthy is not just about how much you eat, it’s also about what you eat. Older adults should try to eat foods that are packed with nutrients while limiting foods that are high in calories but provide few nutrients. Swapping out snacks and beverages with nutrient-dense alternatives can help you get the nutrients you need while staying within your recommended number of calories.
How Much Dinner Costs Around The World
This content is provided by the NIH National Institute on Aging (). scientists and other experts review this content to ensure it is accurate and up to date.If you're into tracking your calories or macros using an app like MyFitnessPal, taking photos of your meals and snacks will help you remember what you ate. It'll also keep you accountable for every single bite!
Curious to know what other people eat or need some new meal ideas? Peek into the food diaries of other health-minded eaters and get inspired to post your own pics tagged with #whatieatinaday.
You guys have loved every time I’ve posted my food dairies before so I’m doing it again for you!! 🤤 Dietitians are just like normal people - we like delicious & wholesome food plus treats too but all in moderation 🤓So here it is, a visual of my #eeeeats !! 👀 . . Meal 1: Choc & vanilla layered chia pudding with blueberries & a cup of ginger & lemon tea Meal 2: Veggie sticks with hummus (I actually didn’t eat them all - they defeated me 😆) + medium soy Capp bought from cafe & a few mixed nuts (not pictured) Meal 3: Bought cafe brunch - poached eggs, greens, haloumi, walnuts 😎 + cup of black tea Meal 4: Pre gym snack 2 hours before gym sess - Grain toast with home made Nutella topped with fruit (carbs pre workout = life 💁🏻♀️) + cup of tea Meal 5: Post gym - Home made pita bread pizza with lotsssss of veggies & a protein shake (I was too lazy to eat protein on my pizza) + cup herbal tea Meal 6: White choc & butter bean protein muffin (recipe on my website - click the link in my bio) . . As I've mentioned many times before, I don't count calories daily - I try to eat intuitively most days but still have a good understand of the macros my body needs each day without tracking. If I find I'm losing/gaining weight or muscle (depending on my goals) then I'll track my calories & macros for 2-3 days every few months to get myself back on track but as a generally guide I just eat whole foods, as much colour as possible & a good balance of low GI carbs, protein & healthy fats from mostly whole food sources 😁 . . I know you guys are going to ask me so I'll beat you to it - If I had to estimate I'd say I probably consume roughly 2000-2200 cals a day (I'm 6ft tall & train 5 days a week 💪🏼) & I eat slightly less on non training days & reduce my carb intake slightly & increase my fat intake slightly to keep me a bit fuller on days off 🙊👌🏼✨ Ask me any questions about my meals below but remember I can't give you specific advice about how many calories you should eat (see a local dietitian for this!) but feel free to ask me generic questions about my meals, ingredients or routine 💗 #fooddiary #mealprep #healthyfood #nutrition #weightloss #cleaneating A post shared by Leanne Ward 🌻Here To Inspire (@the_fitness_dietitian) on Jan 17, 2018 at 2:41am PST
How Much Should My Baby Eat? An Age By Age Guide
✨When people tell me motivation is lacking, I get it. I have trouble building habits too. . ✨I have the same issue not with meal prep, but with exercise. But the root of the issue is exactly the same! . ✨Meal prep can look really overwhelming and intimidating- there’s lots of steps and it takes time. And I takes WEEKS to see any kind of results... same with exercise. . ✨I have a hard time getting to the gym these days and I don’t like it. I’ve been skipping workouts to do actual work because I see results from client work immediately! I put in a few hours and boom, the project is done and I can move on. . ✨Meal prep and exercise are different. The results aren’t immediate. In the beginning it feels like SO MUCH effort. It’s easier to just... not. . ✨The truth is... it doesn’t take that long to get good at either one. It doesn’t take long to totally fall in love with the process. I KNOW this. All we have to focus on are the baby steps - not easy to do when we focus hard on the result. . ✨I’m just as intimidated by the gym as you might be of meal prep if you’re just starting out. My exercise is SO inconsistent that I feel like I’m always “just starting out” even though I’ve been going to the gym for 10 years now! . ✨I like to keep it real here - my nutrition and eating are on point and that’s why I’ve been able to stay the same weight for 3 years (I’m not trying to lose) but I can TELL when my body needs to move more. It’s not about weight for me it’s about QUALITY OF LIFE. . 👇🏼If you made it this far, tell me if you can relate! A post shared by Talia Koren (@workweeklunch) on Feb 15, 2018 at 5:46am PST
Food diary ~ 2400 kcal C300 P130 F70 .
Another way to think about the idea of nutrient-dense and calorie-dense foods is to look at a variety of foods that all provide the same calories. Let’s say that you wanted to have a small snack. You might choose:
These choices all have about 100 calories but provide different amounts of nutrients. The right choice for you may depend on what else you’re eating throughout the day.
Eating healthy is not just about how much you eat, it’s also about what you eat. Older adults should try to eat foods that are packed with nutrients while limiting foods that are high in calories but provide few nutrients. Swapping out snacks and beverages with nutrient-dense alternatives can help you get the nutrients you need while staying within your recommended number of calories.
How Much Dinner Costs Around The World
This content is provided by the NIH National Institute on Aging (). scientists and other experts review this content to ensure it is accurate and up to date.If you're into tracking your calories or macros using an app like MyFitnessPal, taking photos of your meals and snacks will help you remember what you ate. It'll also keep you accountable for every single bite!
Curious to know what other people eat or need some new meal ideas? Peek into the food diaries of other health-minded eaters and get inspired to post your own pics tagged with #whatieatinaday.
You guys have loved every time I’ve posted my food dairies before so I’m doing it again for you!! 🤤 Dietitians are just like normal people - we like delicious & wholesome food plus treats too but all in moderation 🤓So here it is, a visual of my #eeeeats !! 👀 . . Meal 1: Choc & vanilla layered chia pudding with blueberries & a cup of ginger & lemon tea Meal 2: Veggie sticks with hummus (I actually didn’t eat them all - they defeated me 😆) + medium soy Capp bought from cafe & a few mixed nuts (not pictured) Meal 3: Bought cafe brunch - poached eggs, greens, haloumi, walnuts 😎 + cup of black tea Meal 4: Pre gym snack 2 hours before gym sess - Grain toast with home made Nutella topped with fruit (carbs pre workout = life 💁🏻♀️) + cup of tea Meal 5: Post gym - Home made pita bread pizza with lotsssss of veggies & a protein shake (I was too lazy to eat protein on my pizza) + cup herbal tea Meal 6: White choc & butter bean protein muffin (recipe on my website - click the link in my bio) . . As I've mentioned many times before, I don't count calories daily - I try to eat intuitively most days but still have a good understand of the macros my body needs each day without tracking. If I find I'm losing/gaining weight or muscle (depending on my goals) then I'll track my calories & macros for 2-3 days every few months to get myself back on track but as a generally guide I just eat whole foods, as much colour as possible & a good balance of low GI carbs, protein & healthy fats from mostly whole food sources 😁 . . I know you guys are going to ask me so I'll beat you to it - If I had to estimate I'd say I probably consume roughly 2000-2200 cals a day (I'm 6ft tall & train 5 days a week 💪🏼) & I eat slightly less on non training days & reduce my carb intake slightly & increase my fat intake slightly to keep me a bit fuller on days off 🙊👌🏼✨ Ask me any questions about my meals below but remember I can't give you specific advice about how many calories you should eat (see a local dietitian for this!) but feel free to ask me generic questions about my meals, ingredients or routine 💗 #fooddiary #mealprep #healthyfood #nutrition #weightloss #cleaneating A post shared by Leanne Ward 🌻Here To Inspire (@the_fitness_dietitian) on Jan 17, 2018 at 2:41am PST
How Much Should My Baby Eat? An Age By Age Guide
✨When people tell me motivation is lacking, I get it. I have trouble building habits too. . ✨I have the same issue not with meal prep, but with exercise. But the root of the issue is exactly the same! . ✨Meal prep can look really overwhelming and intimidating- there’s lots of steps and it takes time. And I takes WEEKS to see any kind of results... same with exercise. . ✨I have a hard time getting to the gym these days and I don’t like it. I’ve been skipping workouts to do actual work because I see results from client work immediately! I put in a few hours and boom, the project is done and I can move on. . ✨Meal prep and exercise are different. The results aren’t immediate. In the beginning it feels like SO MUCH effort. It’s easier to just... not. . ✨The truth is... it doesn’t take that long to get good at either one. It doesn’t take long to totally fall in love with the process. I KNOW this. All we have to focus on are the baby steps - not easy to do when we focus hard on the result. . ✨I’m just as intimidated by the gym as you might be of meal prep if you’re just starting out. My exercise is SO inconsistent that I feel like I’m always “just starting out” even though I’ve been going to the gym for 10 years now! . ✨I like to keep it real here - my nutrition and eating are on point and that’s why I’ve been able to stay the same weight for 3 years (I’m not trying to lose) but I can TELL when my body needs to move more. It’s not about weight for me it’s about QUALITY OF LIFE. . 👇🏼If you made it this far, tell me if you can relate! A post shared by Talia Koren (@workweeklunch) on Feb 15, 2018 at 5:46am PST
Food diary ~ 2400 kcal C300 P130 F70 .
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