Healthy Eating At Various Lifestages
Women 51-70 years old
This information is based on the Nutrient Reference Values for Australia and New Zealand Including Recommended Dietary Intakes, the Dietary Guidelines for Australian Adults, Dietary Guidelines for Older Australians and The Australian Guide to Healthy Eating. These recommendations are for healthy people with standardised weight, height and estimated energy requirements and may not meet the specific requirements of individuals. Specific advice for individual needs should be sought from a qualified dietitian.
Healthy Eating Guidelines for Women aged 51 - 70 years
The Australian Guide to Healthy Eating recommends the following servings per day:- 4-9 servings for 19-60 year old women or 4-7 servings for 60+year old women from the bread, cereals, rice, pasta, noodles group
There is an allowance of about 20g a day for poly or mono-unsaturated fats and oils that can be used to spread on breads or rolls or used elsewhere in the diet.
- 5 servings from the vegetables, legumes group.
- 2 servings of fruit.
- 2 servings from the milk, yoghurt, cheese group.
- 1 serving from the meat, fish, poultry, eggs, nuts and legumes group.
Note: You get plenty of fats and oils from the amount used with cereal foods and from meat, eggs, cheese, peanut butter, margarine, etc so fats and oils are not included separately.
For more information, check out the Australian Guide to Healthy Eating at:
www.health.gov.au/internet/main/publishing.nsf/Content/health-pubhlth-strateg-food-resources.htm#consumers
Energy requirements (kilojoules / day)
Energy requirements vary depending on age, gender, body size, activity levels, and whether or not the woman is pregnant or breastfeeding. The body's metabolic rate and energy requirements, tend to decrease with age. For more information on energy requirements, see your local dietitian or follow this link to the Nutrient Reference Values for Australia and New Zealand Including Recommended Dietary Intakes and go to page 20: http://www.nhmrc.gov.au/publications/synopses/_files/n35.pdfHeights and weights are indicative. To convert mega-joules (MJ) to kilojoules, multiply by 1000.
Physical Activity
For the general adult population, regular physical activity is good for your body, good for your mind and makes you look and feel better. For example, physical activity can help to control:- Weight (reduce body fat)
- Blood pressure
- Cholesterol
- Diabetes
- Bone and joint problems (eg arthritis)
Physical activity can reduce stress and anxiety, improve concentration, improve self-confidence and reduce feelings of sadness.
Physical activity gives you more energy, helps you sleep better, helps you to relax, helps you to meet people and make friends, is fun and tones your body.
All adults should try to
- Think of movement as an opportunity, not as an inconvenience.
- Be active every day in as many ways as you can.
- Put together at least 30 minutes of moderate-intensity physical activity on most, preferably all, days.
- If you can, also enjoy some regular, vigorous activity for extra health and fitness.
30 Minutes is needed to keep your heart, lungs, muscles and bones in good working order. But if you can’t do 30 minutes now, start with 10 minutes once or twice a day. After two weeks, make it 15 minutes twice a day and you will have reached your goal of 30 minutes a day. If you can do more than this, there will be additional benefits. If you can’t get to 30 minutes a day, don’t worry. Any amount of additional physical activity will improve your health.
What is moderate activity?
Moderate intensity means you don’t have to puff and pant. You don’t have to work up a sweat – but if you do – it’s OK. Brisk walking is great moderate activity. If you don’t like walking, try working in the garden or going for a swim.
Don’t forget to consult your Doctor before commencing physical activity or if you have a medical condition.
Physical activity is particularly important for women in this age group to help prevent or delay the onset of osteoporosis (see section below “Reducing the risk of Osteoporosis”.
Healthy Eating for Women aged 51 - 70 years
The nutritional needs of women change after they go through menopause. The lower levels of the hormone oestrogen that occur after menopause increase women’s risk of heart disease and osteoporosis. A woman's energy requirements also tend to drop at this time. If you eat more energy (kilojoules) than your body needs, this will lead to weight gain, and can increase the risk of developing Type 2 Diabetes, heart disease and some cancers.Reducing the risk of developing Heart Disease
After menopause, reduced oestrogen levels lead to a decrease in the production of High Density Lipoprotein (HDL) cholesterol and an increase in the production of Low Density Lipoprotein (LDL) cholesterol. LDL cholesterol is a ‘bad’ cholesterol because too much of it in the bloodstream can build up into fatty deposits causing narrowing of the arteries leading to heart disease and stroke. HDL cholesterol is a ‘good’ cholesterol because it helps to take the LDL cholesterol out of the bloodstream.To maintain the health of blood vessels and help prevent heart disease after menopause try to:
- Limit your intake of saturated fats as these increase LDL-cholesterol production. Saturated fats are commonly found in animal foods such as fatty meats and sausages, butter, cream, full cream dairy products, and in take away foods and commercially baked biscuits and cakes. Coconut and palm oils are also high in saturated fats. Cut down your saturated fat but retain essential nutrients in your diet by choosing lean meats and reduced fat dairy products.
- Have fats in moderately small amounts. When choosing fats, select poly- or mono-unsaturated margarine or oils. Nuts and seeds mostly contain these types of fats. Mono-unsaturated oils include olive and canola oil. Poly-unsaturated oils are vegetable oils (sunflower, safflower, corn, soy).
- Include fish in your meals at least 1 to 2 times a week. Fish contains omega - 3 fatty acids, which can reduce blood fats and blood clotting. Fish with edible bones is also a good source of calcium.
- Include a variety of fruit and vegetables. They are high in anti-oxidants, which help prevent damage to blood vessels.
- Eat high fibre foods such as oats and legumes as these may help reduce cholesterol levels, and remember to drink plenty of water to assist the body in handling a higher intake of cereal fibre.
Reducing the risk of developing Osteoporosis
Lowered levels of oestrogen in the blood lead to a gradual loss of bone strength and density. This thinning of the bones during and after menopause can lead to a condition called osteoporosis, where there is an increased risk of bone fractures.To help slow down the loss of bone:
- Maintain an adequate calcium intake (see more information under 'Calcium');
- Limit use of salt and alcohol. These can interfere with the body's balance of calcium because they increase the amount of calcium lost in the urine;
- Do some regular weight-bearing exercise eg a circuit on machine weights at a gym, exercises with free weights or exercises that use your own body weight as resistance eg push-ups, squats, and crunches.
- Maintain a healthy body weight. Being underweight (body mass index of less than 18) increases the risk of developing osteoporosis.
Calcium
Calcium is important for the development and maintenance of the skeleton. People lose bone mass as they age, so it is important to increase the amount of calcium in the diet to slow down the process. Post menopausal women lose bone at a rate of approximately 1-2% per year.On average, women aged 51-70 years require 1,100mg/day of calcium but because of individual variability some need as much as 1,300mg/day. Calcium can be found in foods like milk, cheese, yoghurt, fish with edible bones (salmon, sardines), legumes, calcium fortified soy products (milk, tofu) and fortified breakfast cereals.
Vitamin D
Vitamin D is necessary for calcium absorption. Vitamin D can be found through exposure to sunlight and through dietary sources such as margarine, dairy products, oily fish and eggs. Housebound people or those who work long office hours may not be getting enough Vitamin D.On average, women aged 51-70 years require 10 µg (micrograms)/day of Vitamin D (1 g = 1000 µg). Additional Vitamin D can be obtained from supplements if necessary (no more than 10 µg/day to avoid toxicity).
Iron
While women after menopause no longer need the same amounts of iron as during child-bearing years, iron is still an important nutrient throughout life. Particularly women who are 'watching their weight' and eating small amounts may be at risk of low iron levels. Some medications and blood loss from disease can also cause iron deficiency. Symptoms of iron deficiency are tiredness and breathlessness.There are two different types of iron found in food: haem iron and non-haem iron. Haem iron is found in red meat, fish and poultry and is easily absorbed by the body. Non-haem iron is found in plant foods such as leafy green vegetables, legumes and iron-enriched breakfast cereals. The body does not absorb iron as readily from plant sources as from animal sources.
Including foods high in Vitamin C with a meal that contains foods high in iron may increase the absorption of iron from the total meal. Vitamin C can be found in fruits, vegetables and juices. The opposite effect is found with tea, coffee and unprocessed bran. These can inhibit iron absorption.
Women aged 51-70 years have an average daily requirement of 5mg of iron, but because of individual variation some may need as much as 8mg/day.
Zinc
Zinc has a role in wound healing and immune function. As people age they absorb zinc less efficiently and some medications can also impair the body’s ability to absorb zinc. Having a low zinc intake can have an impact on food intake by reducing taste sensation. As taste declines in the ageing process, this can seriously affect food choice. Women in this age group should make a special effort to eat foods high in zinc such as seafood (especially oysters), red meat, liver, kidney, chicken, eggs. Other sources include milk, whole grains, wholemeal bread, legumes, nuts, and parsley.Women aged 51-70 years have an average requirement of 6.5mg/day for zinc but because of individual variation some may need as much as 8mg/day.
Fibre
Fibre is important for a healthy digestive system. Wholegrain cereals, bread and pasta are higher in fibre than the refined or white alternatives. Fibre is also found in fruits and vegetables. Using a large variety of these foods is recommended for everyone.Be wary of using fibre supplements to increase your fibre intake as this can affect your body’s ability to absorb nutrients like iron, zinc and calcium. It is much better to get fibre naturally from food sources. It is also important to drink lots of water to assist the body in handling a higher intake of fibre
On average, women aged 51-70 years require about 25g/day of dietary fibre.
Protein
Protein is an important nutrient for the healing and maintenance of body tissues, including skin and muscle. Protein requirements increase as we age. They are also increased when you have surgery, or experience illness or physical injury. Protein can be found in foods like meat, fish, poultry, eggs, soybeans and nuts.On average, women aged 51-70 years require an average of 37g/day of protein but because of individual variation, some might need as much as 46g/day.
Fruit and vegetables (including legumes)
Fruit and vegetables contain many vitamins and minerals essential for good health. They also contain anti-oxidants, which provide protection against disease. They are also low in fat and high in fibre. People who consume diets high in fruit and vegetables have lower risk of coronary heart disease, diabetes, some forms of cancer, obesity and cataracts.Dark green, yellow and orange fruit and vegetables are good sources of vitamin A eg carrot, pumpkin, spinach and rockmelon. Vitamin C is found in fruits and vegetables such as tomatoes, capsicum, broccoli, cabbage, citrus fruit (eg oranges), rockmelon and kiwi fruit. Both fruit and vegetables also contain dietary fibre. Fruit and some vegetables contain soluble fibre, which may help lower blood cholesterol levels. Insoluble fibre is found in vegetables and helps to prevent constipation. Because fruit and vegetables are low in fat, they have a low energy (kilojoule) content.
For some handy tips on how to include more fruit and vegetables in your day – check out the Healthy Active Website www.healthyactive.com.au/
Water
Water is essential for good health. All biochemical reactions in the body occur in water and it is required for digestion, absorption, transportation, dissolving nutrients, elimination of waste and temperature regulation. Chronic mild dehydration increases the risk of kidney stones, urinary tract cancers, colon cancer, mitral valve (in the heart) collapse, constipation, as well as diminished physical and mental performance.Pure water should be everyone’s main drink. Other drinks will also contribute to fluid requirements but caffeine (found in some beverages and soft drinks) and alcohol act as diuretics. This means that the body is actually losing some of the water to get rid of caffeine and alcohol in these drinks through urination.
Requirements differ depending on climate, physical activity and metabolism, but an adequate intake for women aged 51-70 years is 2.1 litres a day or about 8 cups (this does not include water obtained from food).
Salt
High salt diets can increase the risk of high blood pressure, heart failure, osteoporosis and stomach cancers. Overweight women may be more sensitive to the effect of salt on their blood pressure so it is especially important for them to reduce the salt in their diet. In some cases, reducing dietary salt may reduce the requirements for blood pressure medication, but medical advice must be sought prior to changing medications levels.It is therefore important for adult women to be aware of the salt content of foods in their diet to ensure they are not eating too much. Women should aim to keep their daily intake of sodium between 460-920 mg/day.
Foods high in salt are largely commercial or processed foods. Low amounts of salt are found in natural unprocessed foods. Foods high in salt, or sodium, include: table, sea and vegetable salts; anchovies; monosodium glutamate (MSG); soy sauce; bottled sauces; gravy; stock cubes; deli meats; canned vegetables and packet soups.
Reducing salt in the diet can be easy, it just involves making a few small changes to the foods you choose and the methods you use to cook them. Try these ideas:
- Leave the salt shaker off the table. This will remove the temptation to add it to your plate
- Use herbs, spices and a variety of foods to flavour meals rather than adding salt
- Choose fresh foods rather than packaged varieties where possible
- Cut down on the salt you are eating gradually. Your taste will slowly adapt to eating less salty foods
- Look at the salt (sodium) levels on product labels and choose salt-reduced products where possible
- As breads and cereals are a major contributor to salt intake in Australia, look for salt-reduced varieties
- Cut down on the salt you are eating gradually. Your taste will slowly adapt to eating less salty foods
What about phytoestrogens?
You may have heard about including phytoestrogens in the diet, both during and after menopause to help overcome the effects of the natural lowering of oestrogens produced by the body.Phytoestrogens are substances found in some plant foods such as legumes particularly soybeans, whole grain cereals and seeds and it is understood they may behave like human oestrogen in the body. The effect of phytoestrogens appears to be much weaker than, for example, the oestrogen in hormonal therapy (patches or tablets).
The consumption of a phytoestrogen-rich diet has also been linked in population studies to reduced rates of heart disease and possibly cancer although other studies have shown increased cancer risks with high intakes.
The populations that have high phytoestrogen intakes also eat mostly fruit and vegetables and consume minimal animal fat. So it is unclear whether or not the lower disease rates in these populations are related to their overall diet, or if it is linked to the specific effects of phytoestrogens. This is a topic of great interest to nutrition researchers.
Taking phytoestrogen supplements or changing your diet to consume foods high in phytoestrogens can not be justified at this stage.
Example of a Healthy Meal Plan for a 59 year old woman
This example is based on a 59 year-old woman, about 1.6m in height weighing about 56kg, who is moderately active. For example she might walk regularly, maintain her garden and look after her grandchildren in the afternoons. The meal plan is designed as a guide and meets recommended dietary intakes. The meal plan is an example for a single day, the Australian Dietary Guidelines recommend eating a variety of foods every day to meet nutritional needs.Energy Requirements (kilojoules/day)
- About 9,300kJ/day (2,200 calories/day)
Food | Quantity | Energy (kJ) | Protein (g) | Carbohydrate (g) | Fat (g) | Salt (Sodium, mg) |
Breakfast | ||||||
| Water with lemon juice | 1 cup |
|
|
|
| 0 |
| porridge, rolled oats, cooked | 1 cup |
|
|
|
| 0 |
| milk, low fat, hi calcium | 1/4 cup |
|
|
|
| 38 |
| sultanas | 1 tablespoon |
|
|
|
| 5 |
| Mixed seeds | 2 teaspoons |
|
|
|
| 1 |
| Wholemeal toast, reduced salt | 2 slices |
|
|
|
| 170 |
| margarine, salt-reduced, polyunsat. | 2 teaspoons |
|
|
|
| 40 |
| jam, regular | 4 teaspoons |
|
|
|
| 4 |
| White tea with calcium enriched milk | 1 mug (240mL) |
|
|
|
| 15 |
Nutritious Snack | ||||||
| Yoghurt, reduced fat, plain | 200g tub |
|
|
|
| 130 |
| Water | 1 cup |
|
|
|
| 0 |
| wholemeal crispbread | 2 rectangular biscuits |
|
|
|
| 88 |
| Reduced fat cream cheese | 2 teaspoons |
|
|
|
| 34 |
| Asparagus | 2 1/2 spears |
|
|
|
| 39 |
Lunch – 1 tuna & one salad sandwich | ||||||
| Wholemeal bread, reduced salt | 4 slices |
|
|
|
| 282 |
| Margarine, salt-reduced, polyunsat. | 1 teaspoon |
|
|
|
| 20 |
| Tuna, canned in water, drained | 1/2 small can |
|
|
|
| 33 |
| Hommous | 2 teaspoons |
|
|
|
| 32 |
| Lettuce | 2 medium leaves |
|
|
|
| 4 |
| Alfalfa sprouts | 1/3 cup |
|
|
|
| 4 |
| Cucumber | 4 slices |
|
|
|
| 4 |
| Sundried tomatoes in oil, drained | 1 tablespoon |
|
|
|
| 8 |
| Parsley | 1 tablespoon |
|
|
|
| 2 |
| Water | 1 cup |
|
|
|
| 0 |
Nutritious Snack | ||||||
| Margarine, salt-reduced, polyunsat. | 2 teaspoons |
|
|
|
| 40 |
| Mixed grain fruit loaf toasted | 2 slices |
|
|
|
| 203 |
| Fresh apple, unpeeled | 1 medium |
|
|
|
| 2 |
| Water | 1 cup |
|
|
|
| 0 |
Dinner – Fish & vegetables | ||||||
| Fish fillet, grilled | 1 fillet |
|
|
|
| 128 |
| Tomato salsa | 2 tablespoons |
|
|
|
| 211 |
| Pumpkin, cooked, no fat/salt added | 1 cup |
|
|
|
| 2 |
| Corn cob, cooked | 1 medium cob |
|
|
|
| 6 |
| Spinach, cooked, no fat/salt added | 1/2 cup |
|
|
|
| 15 |
| Water | 2 cups |
|
|
|
| 0 |
| fruit salad, fresh | 1 cup |
|
|
|
| 4 |
| Custard, low fat commercial | 1/2 cup |
|
|
|
| 59 |
| White tea with calcium enriched milk | 1 mug (240mL) |
|
|
|
| 15 |
Nutritious Snack | ||||||
| milk, low fat, hi calcium | 1/2 cup |
|
|
|
| 62 |
| Boiled water | 1/2 cup |
|
|
|
| 0 |
| Fortified chocolate beverage powder | 4 teaspoons |
|
|
|
| 20 |
Variation to Energy Expenditure depending on Physical Activity Level for a 59 year old woman, about 1.6m in height and weighing about 56kg.
Description of Lifestyle / Exercise Level | Energy Requirement (kJ/day) |
| At rest, exclusively sedentary or lying (chair-bound or bed-bound) | 6,200kJ/day |
| Exclusively sedentary activity/seated work with little or no strenuous leisure activity eg office employees | 7,300 - 7,800kJ/day |
| Sedentary activity/seated work with some requirement for walking and standing but little or no strenuous leisure activity eg drivers, students | 8,300 - 8,880kJ/day |
| Predominantly standing or walking eg housewives, salespersons | 9,300 - 9,850kJ/day |
| Heavy occupational work or a highly active leisure eg contruction workers, high performance athletes | 10,400 - 11,400+kJ/day |