2000 Calories in A Few Easy Steps

2000 Calories in A Few Easy Steps

Due to age-related changes in body composition, metabolism, and activity, older adults should have slightly different diets than the general population.

Here is a non-comprehensive list of some suggested dietary concerns:

  • Wet your whistle!— drinking 8 cups of water a day is crucial for older adults since dehydration is very common because of an age-related decreased sense of thirst
  • An apple a day keeps the doctor away[I1] —high fiber diets are essential to prevent digestive problems; great source of fiber are fruits.
  • Beef Up[I2] —high protein diets (about 100g per day) are recommended for older adults to prevent age-related muscle and function loss (sarcopenia)2. The dense calories from meat fats are also good to help older adults meet caloric needs.
  • Calcium and Vitamin D—due to decreased Vitamin D [I3] synthesis in the skin and decrease calcium intake, older adults are very susceptible to osteoporosis [I4] and bone fracture. Adequate intake of these vitamins and minerals is crucial3.

Designing a 2000 Calorie Diet

Aside from the age-related concerns mentioned above, older adults should also follow the general guidelines in designing a healthy diet:

  • Varied—eating a variety of foods helps ensure adequate micronutrient intakes.
  • Energy adequate—caloric content should match weight aims. For older adults, this will most frequently mean maintaining weight by increasing caloric intake to counteract sarcopenia and loss of appetite.
  • Medical Considerations—if any medical conditions exist, consulting a dietitian or doctor is recommended to ensure proper nutrition

With the general goals clear, using online caloric-nutrient counting tools is a great way to ensure adequate nutrition: My Pyramid Tracker and Spark People are two free options.

Attached, you can also find a handout with total servings of each food group to reach 2000 calories.

Example 2000 Calorie Diets

Day 1 Day 2
Breakfast
  • 2 medium eggs scrambled
  • 2 pieces of Wheat Toast
  • ½ cup of cooked Oatmeal with half a Bananas
  • 8 oz of Orange Juice fortified w Calcium
  • 1 multigrain bagel
  • 1 T. light cream cheese
  • 1 cup orange juice with calcium
  • 6 oz. low fat  yogurt
  • 1/2 cup fresh strawberries
Lunch
  • 1 Roasted Turkey (2 thick slices), Provolone (1 slice), Lettuce (2 leaves), and Light Mayonnaise (1/2 tablespoon) Sandwich
  • 8 oz of 2% Milk
  • 3 oz. lean hamburger, grilled or broiled
  • 1 T. ketchup
  • 1 hamburger bun
  • 1/2 tomato, sliced
  • 1/2 green pepper, sliced
  • 1 cup of skim milk
Dinner
  • 1.5 cups of Caesar Salad
  • 1 Piece of Vegetarian Lasagna (4×4)
  • 8 oz of Apple Juice
  • 2 cups of whole wheat pasta with meat sauce
  • 2 medium sausages
  • 1/2 cup cooked green beans
  • 1 slice of garlic bread
Snacks
  • At least four 8 oz glasses of water throughout the day

Calories= 2179 kcal 2055 kcal
Carbohydrates= 269 grams 279 grams
Proteins= 104 grams 103 grams
Fiber= 35 grams 31 grams

Also, download this helpful handout to be used when planning a 2000 calorie meal plan:  2000 Calorie Planning

Guest Blogger: Ignacio Cerdena

References and Photos

  1. Photo 1: ESL-to-go Blog. http://esltogo.wordpress.com/
  2. Kamel, Hosam. Sacropenia and Aging. Nutrition Review. May 2003, p157-167.
  3. Healthy Aging DPG (ADA) Newsletter: Bone Health: Physiology, Assessment and Prevention of Fractures. Summer 2008, pg 1, and 4-6.

[I1]Hyperlink to the “Fiber, Fluid and Alleviating Constipation” blog

[I2]Hyperlink to the “Protein and Sarcopenia” blog

[I3]Hyperlink to the “Vitamin D  (Dosing and Sources)” blog

[I4]Hyperlink to the “Osteoporosis:  What to do once you are a senior?” blog

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One response

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