As we move through life, especially into the golden years, there’s no denying that our bodies change. Muscles become a little stiffer, the energy levels shift, and suddenly, that extra scoop of ice cream seems to linger a bit longer around the waist. It’s a common real-life challenge for seniors: knowing how much food to eat and how to make sure we’re getting enough fuel for healthy ageing—without overdoing it.
In our previous articles, we explored the concept of the Healthy Eating Plate and the specific food items that make it up. Now, we’re going to dive into another important aspect of nutrition: calories.
What Are Calories, Anyway?
First things first—what exactly are calories? Simply put, calories are the energy our bodies get from food and drink. Think of calories as fuel. Just like a car needs gas to run, our bodies need calories to move, breathe, and function.
The amount of fuel (or calories) we need varies depending on factors like our age, gender, activity level, and overall health. This is where it gets interesting for seniors because, as we grow older, the amount of fuel we need changes.
In our older adults age, our metabolism slows down. That means our bodies don’t burn calories as efficiently as they used to when we were younger. On top of that, we may not be as active as we once were, which means we burn fewer calories in our daily activities. That’s why it’s important to be aware of how much we’re eating.
But before you get too worried about counting every bite, let’s keep it simple!
How Much Should You Eat for Healthy Ageing?
Now, I know what you’re thinking—“Do I really need to start counting calories at this stage of life?” Don’t worry! You don’t have to obsess over numbers, but understanding the general concept of calories can help you maintain a healthy balance as you age. It’s all about being mindful, not restrictive.
Here’s a basic rule of thumb: for most older adults, the average calorie intake ranges between 1,600 to 2,000 calories per day, depending on activity level.
- Less active seniors who spend most of their time in sedentary activities may need around 1,600 calories per day.
- Moderately active seniors, those who engage in light physical activity, walking, or yoga, might need about 1,800 calories per day.
- Active seniors, who engage in regular exercise or have physically demanding hobbies, may need closer to 2,000 calories per day.
This calorie range gives you enough energy to support your body’s needs without overloading it. Remember, it’s all about healthy ageing, not starvation!
Balancing Calories with the Healthy Eating Plate
Now, let’s tie this back to our trusty Healthy Eating Plate. The Healthy Eating Plate doesn’t just show us what to eat; it also helps with portion control, which is key to managing calorie intake.
Here’s how you can balance your calories using the Healthy Eating Plate as your guide:
- Vegetables and Fruits (half of your plate): Low in calories but rich in nutrients, filling half your plate with veggies and fruits is a great way to bulk up your meals without overloading on calories. For example, a large serving of leafy greens or steamed vegetables will keep you full without too many calories.
- Whole Grains (quarter of your plate): Whole grains like brown rice, quinoa, and whole wheat pasta are energy-dense but packed with fiber, which helps you feel satisfied. Keep the portion to a quarter of your plate to get the right balance of calories and nutrients.
- Protein (quarter of your plate): Whether it’s chicken, fish, beans, or nuts, protein is essential for maintaining muscle mass in older adults. Protein also helps control hunger, but it can be calorie-dense, so keep it to about a quarter of your plate to avoid overeating.
When you stick to the Healthy Eating Plate, you’re naturally balancing your calorie intake in a way that promotes healthy ageing. It’s simple, easy to remember, and takes the guesswork out of portion control.
Indulging Mindfully—Yes, It’s Okay to Treat Yourself!
Let’s face it—there’s a special joy that comes from treating yourself once in a while. Whether it’s a slice of cake, an extra scoop of ice cream, or a second helping of your favorite dish, food is meant to be enjoyed!
The key to indulgence as we grow older is moderation and mindfulness. If you’ve been sticking to a healthy diet for elderly people most of the time, it’s perfectly okay to enjoy a treat here and there. After all, what’s life without a little joy on your plate?
Here’s an example: Let’s say you’ve had a healthy dinner of grilled fish, brown rice, and steamed veggies. You’re full, but you’ve been eyeing that piece of pie for dessert. Go ahead! Have a small slice and enjoy it without guilt.
The trick is to be aware of what you’re eating and how often. A slice of pie once a week won’t harm your aging and health, but making it a nightly habit might lead to weight gain and other health issues.
It’s all about balance—being mindful of the calories you consume without obsessing over every bite.
Putting It Into Practice—A Real-Life Example
Let’s take a real-life example of how you can apply this lesson. Meet George, a 70-year-old retiree who loves his food but has noticed that his clothes are getting a bit tighter. He’s still active, enjoying daily walks and gardening, but he’s realized that he needs to adjust his eating habits to match his current lifestyle.
George starts by using the Healthy Eating Plate as his guide. He reduces his portion sizes slightly, especially when it comes to grains and proteins, and increases the amount of vegetables and fruits on his plate. He starts tracking his meals for a week, just to get a sense of how many calories he’s eating. To his surprise, he finds that small adjustments—like swapping white bread for whole grain and cutting back on dessert—make a big difference.
Within a few weeks, George notices that his energy levels have improved, he’s feeling lighter, and his clothes fit more comfortably again. He even allows himself a treat on Sundays—a slice of his favorite apple pie—but he’s learned to balance indulgence with mindfulness.
George’s story is a perfect example of how seniors can use calorie awareness to improve their health without feeling deprived. It’s not about strict diets or giving up the foods you love—it’s about finding a balance that works for you.
Why Calories Matter for Healthy Ageing
Calories are important because they provide the energy we need to stay active and live our lives. But as we grow older, our bodies need fewer calories to function. This is why it’s essential to adjust our eating habits to match our new energy requirements.
Maintaining a balanced diet for elderly people that aligns with your calorie needs can help:
- Maintain a healthy weight: Carrying excess weight as we age can increase the risk of health issues like heart disease, diabetes, and joint problems.
- Support muscle mass: Eating enough protein and staying active can help preserve muscle mass, which naturally decreases as we age.
- Improve overall health: A diet that balances calorie intake with nutrient-dense foods promotes healthy ageing by supporting heart health, brain function, and overall well-being.
Embrace Calorie Awareness with CanDoAge
Understanding calories doesn’t mean you need to carry a calculator around every time you eat. It’s about being mindful of how much food your body needs to stay healthy and active as you age. By following the Healthy Eating Plate and making small adjustments to your portions, you can take charge of your health without feeling overwhelmed.
At CanDoAge, we believe in empowering seniors to take control of their health with simple, practical strategies. So, the next time you sit down to a meal, think of it as an opportunity to nourish your body, fuel your spirit, and enjoy the journey of growing older with grace and vitality.
You’ve got this! With CanDoAge by your side, healthy ageing is just a plate away.