Since retiring almost two years ago, I have noticed that my daily habits do not include healthy eating or eating as often as I should. My calorie intake should be different now that I am not as active as when I was teaching high school students full time and I am aging. I hope the following tips help you as they did me.
Healthy Eating after 50
from The National Institute on Aging
“Choosing healthy foods is a smart thing to do—no matter how old you are!
Here are some tips to get you started:
- Eat many different colors and types of vegetables and fruits.
- Make sure at least half of your grains are whole grains.
- Eat only small amounts of solid fats and foods with added sugars. Limit saturated fat (found mostly in foods that come from animals) and trans fats (found in foods like store-bought baked goods and some margarines).
- Eat “good” (poly- and monounsaturated) fats, like those found in seeds, nuts, avocados, and fatty fish like salmon. Any fats added in cooking should come from olive, canola, corn, or vegetable oil.
- Eat seafood twice a week. Small fish, like sardines or trout, or farm-raised fish (check the label) contain less mercury than large fish, like tuna. Mercury can be harmful.
How Many Calories Do People over Age 50 Need Each Day?
A woman: Who is not physically active needs about 1,600 calories
A woman: Who is somewhat active needs about 1,800 calories
A woman: Who has an active lifestyle needs about 2,000-2,200 calories
A man: Who is not physically active needs about 2,000 calories
A man: Who is somewhat active needs about 2,200-2,400 calories
A man: Who has an active lifestyle needs about 2,400-2,800 calories
Here’s a tip: Aim for at least 150 minutes (2½ hours) of physical activity each week. Ten-minute sessions several times a day on most days are fine.”