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
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|
|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
- Photo 1: ESL-to-go Blog. http://esltogo.wordpress.com/
- Kamel, Hosam. Sacropenia and Aging. Nutrition Review. May 2003, p157-167.
- 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