It's no secret that the body changes with age. And as it does, your dietary needs change as well. After age 70, it is especially important to ensure you are getting the nutrients you need to stay healthy. While you should always consult your medical care provider about specific diet plans, here is some general guidance on dietary requirements for those aged 70 or better.

Calories

The number of calories a person needs largely depends on how much physical activity they do each day. If your activity level equals more than three miles of brisk movement, a medical care provider would consider you active and recommend more calories. 

But this activity level isn't always possible for older individuals, as the limitations of age and mobility challenges can make you more sedentary. Sedentary males over 70 need around 2,000 calories a day, while sedentary females require between 1,600 and 2,000.

Protein

Protein is a crucial source of energy, which aging bodies need to stay healthy and active. Lean meats, Greek yogurt, milk, and peanut butter are all good sources. Sedentary males should consume 50 to 175 grams each day, and sedentary females 40 to 140 grams. To help you gauge this, one eight-ounce glass of milk, for instance, offers around eight grams of protein.

Fiber

You've likely heard a lot about fiber as you've gotten older, and with good reason. It plays an important role in digestive health, preventing constipation and other issues, as well as in cardiovascular health. 

Men need a minimum of 28 grams a day, and women need at least 22. Find plenty of fiber in oatmeal, quinoa, and other healthy grains; black beans and lentils; and in certain fruits, like apples, oranges, and raspberries.

Vitamins and Minerals

Consuming a diverse diet will help you get the most vitamins and minerals. But your medical care provider can determine if you have any deficiencies that may require supplements. For instance, age reduces vitamin D production, so you might need to eat more foods, like fish and eggs, and take a vitamin D supplement to ensure you are getting at least 600 IUs a day.

These are just a few of the dietary guidelines suggested for people over 70. If you or someone you love needs a safe, healthy, and comfortable place to call home, consider West Vue, Inc. Serving the West Plains, MO, area, they offer facilities for every step of the aging process, from independent living to assisted living to a nursing center for those seeking more frequent medical care. Call (417) 256-2152 to schedule a tour or visit them online to explore their senior care options.