Q: My wife and I are avid runners and are in our 60’s. Are there special diet recommendations for older individuals?
A: Adults over the age of 50 do have nutrition requirements that are different from adults and children. As humans age the incidence of disease increases and diet recommendations often need to be tailored for specific disease states. The benefits of exercise in the population over 50 are tremendous. Routine exercise can reduce the risk of disease (e.g. heart disease, high blood pressure, diabetes, and osteoporosis) and improve balance and strength. Therefore, it is recommended for people over the age of 50 to participate in regular exercise. Generally, regular exercise means 30 minutes or more a day of physical activity, which can include walking, running, strength training, swimming, yoga, or gardening. Strength training is particularly important for preventing osteoporosis and improving balance and strength. As part of a healthy lifestyle for older adults you should also consume a balanced and nutritious diet.
Diet: Research shows that a healthy diet may help prevent a variety of health problems including diabetes, obesity, heart disease, and cancer. A good place to start is by looking at the Food Guide Pyramid, which provides the basics on consuming a balanced diet. The table below lists recommended calories, protein, and selected nutrients for adults over 50 years of age. However, depending on your level of exercise you may require more of calories and protein. For most individuals this may amount to increasing daily calorie intake by 500 to 1000 calories depending on your level of physical activity. Additionally, consuming adequate nutrients is important for overall health and for exercise performance. In order to get all of the recommended vitamins and minerals some individuals take a daily supplement which can be recommended by your dietitian, physician, or pharmacist.
Nutrient (unit)
Males 50+
Females 50+
Energy (kilocalories)
2300
1900
Protein (g)
63
50
Vitamin C (mg)
60
60
Vitamin D (IU)
400
400
Iron (mg)
10
10
Vitamin B12 (g)
2
2
*Adapted from the 1989 Recommended Dietary Allowances (RDA) and the 1997 Dietary Reference Intakes (DRI), National Academy of Sciences.
Hydration: Dehydration can be a problem for any athlete, but for older individuals it is critical that you maintain optimal hydration status. Not only does dehydration influence exercise performance it may also lead to low levels of electrolytes in the body which can become a medical emergency if not corrected. Drink approximately 48 ounces of fluid per day, with exercise you need to consume more. For every hour of exercise, you should consume 8 ounces of fluid. Check with your physician before consuming electrolyte containing oral solutions.
Rebecca L. Persinger, RD, CNSD, PhD
Rebecca is active in the Seattle running and cycling communities and enjoys other outdoor activities including: snowshoeing, skiing, mountain biking, and hiking.
