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 50s and 60s
With age, food and energy intake decline,
making a nutritionally adequate diet more difficult to
achieve. At all ages it is important to be as active as
possible in order to encourage your appetite and maintain
muscle mass. Excess weight can put extra strain on vulnerable
joints, such as the hips, knees and ankles, so consider
reducing unwanted body fat with healthy eating and regular
exercise.
In order to avoid diseases such as osteoporosis,
it is important that we maintain good eating patterns early
in life, though; it is never too late to eat healthier.
This can be achieved by eating a variety of nutritious foods such as eggs,
lean meats, fish, low fat dairy foods, nuts and seeds, legumes, wholegrain
breads and cereals and trying to limit foods such as cakes, sweet biscuits
and soft drinks. Consider choosing foods that are naturally high in fibre to
encourage digestive health.
The recommended daily intakes of vitamins and minerals listed in the table
are an indication of what your body needs to function. They do not take into
consideration the impact any medical conditions or advice, medication you may
be taking, if you are unwell or recovering from illness.
| Age 50-60 |
|
|
Vitamin/Mineral |
Recommended
Daily Intake |
Food
Source |
Calcium
Essential for strong healthy, bones and teeth |
800 –1000
mg increase your consumption of calcium rich foods
as you age past 60.
1500 mg for post menopausal women |
• Milk
• Cheese (30g low fat tasty cheese contains 242 mg)
• Oranges/orange juice
• Almonds (100 g contains 250 mg) |
Water
To maintain body temperature & adequate
fluid levels within our body. |
1-3
Litres/day depending upon climate and physical activity |
• Fruit
juice
• Vegetable juice
|
Protein
Is required for the functioning of many
chemical reactions within our body.
Proteins are the building blocks
of muscles and other structures within our body. |
At
least 45 g |
• (100g
raw lean beef contains 21.5 mg)
• Chicken (100 g raw no
skin chicken breast contains 22.5 g).
• Fish
• Cheese (30g low fat
tasty cheese contains 8.5 mg)
• Milk (300 mL of reduced
fat milk contains 12 mg)
• Fresh/frozen peas (100
g frozen peas contains 6 g).
• Potatoes
• Sweet corn |
Zinc
Essential for a range of chemical process
involving the conversion of food into energy.
It is also involved in wound healing. |
Up
to 12mg |
• Meats
100g raw lean beef contains 3.5 mg zinc)
• Eggs (1 boiled egg contains
1.4 mg of zinc)
• Seafood |
Vitamin
B6
Required for protein metabolism |
1.6mg |
• Meats
• Seafood (190 g salmon
fillet contains 1.6 mg)
• Spinach (I cup of cooked
spinach contains 0.4 mg)
• Whole grains |
Vitamin
B12
Needed for the maturation of red blood cells
essential if we are to avoid anaemia.
|
2.0
mg |
• Meats
• Eggs
• Oysters (248 g of raw
oyster meat contains 48.3 mcg)
• Orange juice (1 cup
of orange juice contains 3.7 mcg)
|
Iron
Required to carry oxygen to every working
muscle in our body. |
12-16
mg |
• Red
meat (100g raw lean beef contains 2 mg).
• Chicken
• Eggs 1 egg contains
1.2 mg)
• Wholemeal bread (1 medium
size wholemeal bread roll contains 2.1 mg)
• Breakfast cereals with
added iron |
Magnesium
Necessary for neuromuscular activity.
Plays an important role in metabolism.
|
Up
to 320 mg for adult men
Up to 270 mg for adult women |
• Whole
grains
• Nuts (137g of dry roasted
cashews contains 356 mg)
• Legumes (1 cup cooked
red kidney beans contains 125 mcg) |
Folate
Required for protein synthesis |
200
mg |
• Green
leafy vegetables
• Whole grains
• Nuts (137g of dry roasted
cashews contains 94.5 mcg)
• Some breakfast cereals
have added folate |
Where to get help
So
it is important to develop and maintain good eating patterns
all through your life and the earlier you develop these patterns
the better. Remember, it is never too late to change. Before
making any significant change to your diet, please consult
with your doctor first. A nutritionist or dietician can also
provide you with assistance in developing a diet or eating
plan that meets your individual nutritional requirements.
Please note: this article is a guide only
and is not a substitute for medical advice. Before making
any significant change to your diet, please consult with
your doctor first.
References
Nutrition Facts and Nutrition
Data, www.nutritiondata.com
Healthy Eating Club, www.healthyeatingclub.com
Wahlvist,
M (ed)(2002) Australia & New
Zealand Food & Nutrition , 2nd ed, Allen & Unwin,
Australia.
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