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Created with Fabric.js 1.4.5 *resources - Vitamin D Magnesium Iron - Being widowed- Divorce- Home ownership- Disabilities Changes to Your Nutrient Needs: Common Deficiencies: Calcium Older skin is not very efficient at producing vitamin D in responseto sunlight. You can choose to use a supplement, but it is also found in fish, eggs, and fortified breakfast cereals As you increase in age, so should your intake of calcium. Older adults require 1200mg of calcium daily. Calcium can be found in dairy products, fortified fruit juices, and leafy green vegetables. Post-menopausal womenhave lower iron needs. Men and women only require 8mg per day. Iron can be foundin red meats, fish, beans, dark green vegetables and iron-enriched foods. Older adults should be increasing their intake of magnesium because it often isn't absorbed as well. Men should be consuming 420mg per day and 320mg per day for women. It can be found in nuts, seeds, green leafy vegetables, fish, beans, bananas, and dark chocolate. Behavioral Changes: Eating and Preparing:Social Factors:Fitness Factors: - Overeating or eating less- Not cooking at home double click to changethis text! Drag a cornerto scale proportionally. double click to changethis text! Drag a cornerto scale proportionally. - Less active- Decreased energy- Arthritis, osteoporosis, and othermedical conditions- Disabilities- Limited access to facilities Eating and Preparing:Social Factors:Fitness Factors: -Try cooking one more meal at home each week- Have meals delivered to your home (Meals-On-Wheels program) - Participate in your local community senior meals.- Create a social or game night with friends and family - Join a senior fitness class at your local YMCA or fitness center.- Walk, garden, or do other activities that are fun for you. Carbohydrates: 130 g/day minimum (whole grain breads, rice, pasta) Protein: 1.0-1.5g/kg/day; men-56g/day; women-46g/day(lean meats, poultry, fish, eggs, legumes) Fiber: 25+g/day(fruits & veggies,oatmeal) Water: 9 cupsfor women13 cupsfor men Nutrition for Older Adults What Can You Do?
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