In the past few years, Tufts’ Jean Mayer USDA Human Nutrition Research Center on Aging released updated dietary guidelines for older adults. They note that, after age 50, caloric needs decrease to 2,000 for men and 1,600 for women¹. However, vitamin and mineral needs actually increase or stay the same. It may be challenging to keep up your nutrients on limited calories, so MyPlate for Older Adults created a loose template to help adults over 50 eat the necessary foods to achieve this goal². The foods are high in vitamins and minerals, and are also in-line with dietary guidelines like limiting foods high in trans/saturated fats, salt, and added sugars. Below is the template, and the link above will take you to an interactive version of it:

Note that half the plate is full of colorful veggies, whether fresh, canned, or frozen — do whatever is easiest for you to manage! The rest of the plate is filled with whole grains, protein, dairy, and healthy oils, in order of quantity. These food groups in the specified portions will help you maintain the amount of vitamins and minerals you need within the lower caloric intake. To read more details about what types of foods are recommended, view the article here.

Sources:
1. https://www.nutritionletter.tufts.edu/news/MyPlate-for-Older-Adults-2340-1.html?ET=tuftshealthletter:e38092:2365865a:&st=email&s=p_WeeklyUpdate051219
2. https://hnrca.tufts.edu/myplate/

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