Healthy Eating At Various Lifestages
Men 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, 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 nutritional requirements of individuals. Specific advice for individual needs should be sought from a qualified dietitian.
Healthy Eating Guidelines for Men aged 51-70 years
The Australian Guide to Healthy Eating recommends the following servings per day:- 6-12 servings from the bread, cereals, rice, pasta, noodles group (4-9 servings for 60+ year olds)
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 lean 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 aren’t 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 for people vary depending on age, gender, body size and activity levels. Energy requirements decline with age because older people have less lean body mass (leading to a slower metabolic rate) and are also often less active. As energy use decreases much less food needs to be eaten.For more information on energy requirements for adults 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 20-22.
http://www.nhmrc.gov.au/publications/synopses/_files/n35.pdf
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 (and 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.
Healthy Eating for Men aged 51-70 years
As people tend to eat less as they age it is often harder to get all the necessary nutrients for good health. Some nutrients are actually required more with ageing so it is important that you eat lots of nutritious foods. The body’s ability to absorb nutrients becomes less efficient with age. Factors such as medications, smoking and alcohol consumption can also effect nutrient intake and increase the need for certain nutrients.Ageing often causes diminished taste and smell. In order to maintain interest in food and obtain all necessary nutrients it is really important that you make your meals colourful and vary the food on your plate. Try not to repeat the same ‘easy meals’ all the time.
Consuming a wide range of nutritious foods every day like vegetables, legumes; fruits; breads and cereals; lean meat, fish, poultry or meat alternatives; milk products; and water is essential to good health.
The Dietary Guidelines for Australian Adults aged 51-65 are:
- Enjoy a wide variety of nutritious foods
- Eat plenty of vegetables, legumes and fruits
- Eat plenty of cereals (including breads, rice, pasta and noodles), preferably wholegrain
- Include lean meat, fish, poultry and/or alternatives
- Include milks, yoghurts, cheeses and/or alternatives.
Reduced-fat varieties should be chosen, where possible - Drink plenty of water
- Limit saturated fat and moderate total fat intake
- Choose foods low in salt
- Limit your alcohol intake if you choose to drink
- Consume only moderate amounts of sugars and foods containing added sugars
- Prevent weight gain: be physically active and eat according to your energy needs
- Care for your food: prepare and store it safely
- Encourage and support breastfeeding
- Enjoy a wide variety of nutritious foods
- Keep active to maintain muscle strength and a healthy body weight
- Eat at least 3 meals every day
- Care for your food: prepare and store it correctly
- Eat plenty of vegetables (including legumes) and fruit
- Eat plenty of cereals, breads and pastas
- Eat a diet low in saturated fat
- Drink adequate amounts of water/and or other fluids
- If you drink alcohol, limit your intake
- Choose foods low in salt and use salt sparingly
- Include foods high in calcium
- Use added sugars in moderation.
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, men 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
Older people who have low energy intakes are at risk of being deficient in iron. Medication and blood loss from disease can also cause iron deficiency. Symptoms of an 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 iron from plant sources is not as readily absorbed by the body.
The inclusion of foods high in Vitamin C with a meal containing foods high in iron may increase the absorption of iron from the total meal. Vitamin C can be found in fruits, vegetables and juices. In contrast, tea, coffee and unprocessed bran can inhibit iron absorption.
Men aged 51-70 have an average daily requirement of 6mg/day, 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 a impact on food intake by reducing taste sensation. As taste declines in the ageing process, this can seriously affect food choice.Older people should make a special effort to eat foods high in zinc such as red meat, liver, fish and eggs.Men aged 51-70 have an average requirement of 12mg/day but because of individual variation some may need as much as 14 mg/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, men 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, men aged 51-70 years require an average of 52g/day of protein but because of individual variation, some might need as much as 64g/day.
Calcium
Calcium is important for the development and maintenance of the skeleton. People lose bone mass as they age and so it is important to increase the amount of calcium in the diet to slow down the process. 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.On average, men aged 51-70 years require 840mg/day of calcium but because of individual variability some need as much as 1,000mg/day.
The importance of 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. Fruit and vegetables are also low in fat and therefore 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. Excluding perspiration, a 70kg adult loses 2.5-3 litres of water a day. 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 the median intake for men aged 51-70 years is 2.6l/day or about 10 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 men 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 medication levels.It is therefore important for adult men to be aware of the salt content of foods in their diet to ensure they are not eating too much. Men 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
Alcohol
If you drink alcohol, limit your intake. Excessive alcohol can deplete the body’s stores of important nutrients.Drug interactions
Older people generally take more medications than younger people because they have more health problems. Certain nutrients can either speed up or slow down medication absorption. Some nutrients may also change the activity of the medication in the body or affect the rate at which the medication is broken down.Long term medication use can lead to nutritional problems such as diarrhoea or the suppression / stimulation of appetite. Medications can also reduce salivary flow rates causing dry mouth and make some foods taste bad. If unusual symptoms are being experienced while taking prescription or non-prescription drugs you should seek advice from a doctor and/or pharmacist. A small adjustment in dosage or type of medication can often rectify the problem.
Oral Health
Dental, mouth or throat problems can result in inadequate nutrition. When it’s painful or difficult to chew or swallow people tend to eat less or choose only soft foods which can lead to inadequate nutrients and energy in the diet. It’s important to look after your oral health and if you are limiting foods in your diet, see a dietitian to ensure you have a diet that will maintain good health.People in lower income groups may put off going to the dentist due to the cost but oral health is increasingly important as we age. Poor oral health is a known risk factor for undernutrition, chest infections, upper respiratory tract infections, and poor management of diabetes. Undernutrition complications include recurrent infections, falls, pressure sores, adverse drug reactions, dehydration, hospitalisation and early nursing home entry. If you can’t afford to see the dentist talk to your doctor about whether or not you qualify for an Enhanced Primary Care plan. The plan is available to older Australians with a chronic condition and complex care needs. On this plan you can be referred to a dentist if your dental problems are exacerbating a chronic condition and Medicare will rebate up to three dental services per year.
Example of a Healthy Meal Plan for a 65 year old man
For this example we have based the daily energy requirement on a 65 year old man, about 1.7m in height, weighing about 63.6kg, with an exclusively sedentary lifestyle with little or no strenuous exercise. The meal plan is designed as a guide and meets minimum recommended dietary intakes. The meal plan is for a single day, the Australian Dietary Guidelines recommends eating a variety of foods every day to meet nutritional needs.Energy requirements (kilojoules/day)
- About 9,200 kJ/day (2,200 cal/day)
Food | Quantity | Energy (kJ) | Protein (g) | Carbohydrate (g) | Fat (g) | Salt (Sodium, mg) |
Breakfast | ||||||
| Water | 1 glass | 0 | 0 | 0 | 0 | 0 |
| Porridge made with milk | 1 cup | 1209 | 13 | 33.5 | 11.2 | 117 |
| Stewed unsweetened prunes | 5 | 119 | 0.3 | 6.2 | 0.05 | 1 |
| Honey | 2 teaspoons | 189 | 0.04 | 11.7 | 0 | 2 |
| Skim milk | 1/2 cup | 189 | 4.68 | 6.5 | 0.1 | 57 |
| Decaffeinated tea with skim milk | 1 cup | 53 | 1.37 | 1.6 | 0.03 | 24 |
Nutritious Snack | ||||||
| Wholemeal bread, toasted | 2 slices | 702 | 7.44 | 28.6 | 1.4 | 170 |
| Margarine, polyunsaturated reduced fat, reduced salt | 2 teaspoons | 278 | 0.04 | 0.05 | 7.5 | 39 |
| Vegemite or similar | 2 teaspoons | 71 | 2.86 | 1.1 | 0.1 | 367 |
| Decaffeinated tea with skim milk | 1 cup | 53 | 1.37 | 1.6 | 0.03 | 24 |
Lunch | ||||||
| Multi-grain bread roll | 1 | 907 | 7.3 | 37.3 | 3.1 | 422 |
| Homemade minestrone soup | 1 mug | 768 | 11.6 | 26.6 | 1.5 | 924 |
| Nectarine | 1 medium | 260 | 1.5 | 11.6 | 0.2 | 2 |
| Water | 1 glass | 0 | 0 | 0 | 0 | 0 |
Nutritious Snack | ||||||
| Multi-grain crispbread biscuits | 2 | 522 | 3.2 | 18.6 | 3.6 | 292 |
| Cottage cheese | 2 tablespoons | 188 | 5.6 | 0.9 | 2.1 | 116 |
| Tomato | 4 slices | 40 | 0.6 | 1.1 | 0.1 | 4 |
| Water | 1 glass | 0 | 0 | 0 | 0 | 0 |
Dinner - Beef hot pot | ||||||
| Rump steak, fat trimmed | 100g | 765 | 28.5 | 0 | 7.6 | 48 |
| Plain flour | 2 teaspoons | 83 | 0.6 | 4.0 | 0.1 | 0 |
| Tomato, canned, no added salt, drained | 71g | 65 | 0.6 | 2.3 | 0.1 | 11 |
| Onion | 1/3 | 46 | 0.5 | 1.9 | 0.03 | 4 |
| Olive oil | 1 tablespoon | 673 | 0 | 0 | 18.2 | 0 |
| Garlic | 1 clove | 12 | 0.1 | 0.2 | 0.06 | 0 |
| Celery | 1/3 stalk | 5 | 0.05 | 0.2 | 0.01 | 6 |
| Carrot | 1/3 | 28 | 0.2 | 1.2 | 0.02 | 9 |
| Turnip | 1/6 | 23 | 0.3 | 0.8 | 0 | 5 |
| Potato | 1/2 medium | 167 | 1.5 | 7.7 | 0.1 | 2 |
| Paprika | 1/2 teaspoon | 0 | 0 | 0 | 0 | 0 |
| Beef stock | 1/6 cup | 16 | 0.5 | 0.3 | 0.1 | 1180 |
| Water | 1 glass | 0 | 0 | 0 | 0 | 0 |
Nutritious Snack | ||||||
| Fortified, chocolate beverage base | 3 teaspoons | 80 | 0.640 | 3.1 | 0.5 | 15 |
| Skim milk | 1 cup | 377 | 9.4 | 13.0 | 0.3 | 114 |
| Date loaf, homemade | 2 slices | 1174 | 4.0 | 55.3 | 4.6 | 402 |
| Margarine, polyunsaturated reduced fat, reduced salt | 1 teaspoon | 139 | 0.02 | 0.02 | 3.7 | 19 |
Variation to Energy Expenditure depending on Physical Activity Level for a 65 year old man, about 1.7m in height, weighing about 63.6kg
Lifestyle/Exercise level | Energy requirement (kJ/day) |
| At rest, exclusively sedentary or lying eg (chair-bound or bed-bound) | 7,300kJ/day |
| Exclusively sedentary activity/seated work with little or no strenuous leisure activity eg office employees | 8,600-9,200 kJ/day |
| Sedentary activity/seated work with some requirement for occasional walking and standing but little or no strenuous leisure activity eg drivers, students | 9,800-10,450 kJ/day |
| Predominantly standing or walking work eg housewives, salespersons | 11,100-11,700 kJ/day |
| Heavy occupational work or highly active leisure eg construction workers, high performance athletes. | 12,300-13,600+ kJ/day |