Nutrients the Body Needs as it Ages:

Always speak to your primary care doctor or registered dietitian before making any changes to your diet.

Protein[15]

Takes care of cell repair / regeneration*

Help repair and maintain muscle tissue

Lean meats
Poultry
Fish and Seafood
Eggs
Dairy products
Nuts and Seeds
Legumes and Beans

Folate / Folic Acid

(Vitamin B9)

Decreases risk of dementia, stroke, and heart disease*

Improves blood flow to active muscles

Dark green leafy vegetables
Beans
Nuts and Seeds
Fresh fruits
Whole Grains
Liver
Seafood
Eggs
Fortified foods

Vitamin B12

Assists folate to reduce risk of dementia, stroke, and heart disease*

Makes sure the brain and muscles communicate efficiently, and helps the body produce red blood cells, which take oxygen to the muscle

Beef
Liver
Chicken
Fish and Shellfish
Dairy Prodcuts
Eggs

Vitamin D

Aids in calcium absorption, helps repair the nervous system, and aids the immune system*

Helps the cell's power source remain strong to produce and process nutrients for muscle health

Fatty Fish (cod, salmon, tuna, swordfish)
Fortified orange juice
Dairy products
Beef liver
Egg yolk
Fortified cereals / rice
Tofu
SUNSHINE (yes, even when wearing sunscreen)

Calcium

Aids in blood pressure regulation, pH balance in the stomach, muscle contraction, blood clotting, and works with vitamin D*

Critical for muscle contraction

Dairy products
Calcium-fortified orange juice
Winter squash
Edamame
Almonds
Leafy greens

Iron

Transports oxygen, works with folate and vitamin B12 for DNA synthesis, and protein transportation*

Needed for the production of hemoglobin - a protein that transports oxygen to all parts of the body, and myoglobin - a protein which transports oxygen to muscles

Red meat
Poultry
Beans
Dark green leafy vegetables
Iron-fortified cereals
Peas

*Citations from [2]

Recommended Nutrient Intake:

Always speak to your primary care doctor or registered nutritionist before making any changes to your diet.

[16]

Meal Ideas for Complete Nutrition:

Always speak to your primary care doctor or registered dietitian before making any changes to your diet.

The number of calories needed for each individual varies greatly. Consult your registered dietitian to determine the caloric intake your body needs.

Below is based on a 2000-2500 Calorie/Day diet

Breakfast:

1 small banana

1 large egg - scrambled

2 links sausage (or 2 pieces of bacon)

1 piece whole wheat / whole grain toast with 1 teaspoon butter

8 oz coffee - black

8 oz orange juice - fortified with calcium and vitamin D

Lunch:

8 oz Vegetable soup

6 saltine crackers

3 to 5 oz grilled chicken sandwich (cheese, lettuce, tomato, bun)

1 oz potato chips

1 cup fresh fruit

2 small cookies (about 2 inches across)

1 can of soda (12 oz)

Dinner:

3 to 5 oz Catch of the day (Salmon) Baked

1 small baked potato

1 cup asparagus or broccoli

1 teaspoon butter

3 cups side salad (the greener the better)

1/2 cup ice cream

Snack Ideas (If needed):

Celery Sticks with 1 Tablespoon peanut butter

-or-

6 oz yogurt (Greek is the better choice) and 3/4 oz pretzels

-or-

1/4 cup hummus with carrots or celery

-or-

6 oz cottage cheese (low fat) with 1 cup fresh fruit

Serving Sizes:

Each individual requires a different amount of food.

The USDA has a helpful tool to help the healthy individual form a balanced, and nutritious meal.

Click the MyPlate button to design a general plate, and serving sizes closer to your personal needs.

Consult a registered dietitian before starting a new meal plan.

MyPlate

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