Table 1 Daily dietary recommendations for macro- and micronutrients for the elder generation 50+
From: Overview of the physiological changes and optimal diet in the golden age generation over 50
| Â | Recommendations | Comments |
|---|---|---|
Energy − | Women, 1,800–2,000 kcal/day |  |
Men, 2,300–2,500 kcal/day | ||
Protein + | 0.8–1.0 g/kg body weight | High quality proteins in milk and meat |
44–58 g/day | ||
Fat − | 30% of total energy | ≤10% from saturated fat; ≤300 mg/day dietary cholesterol, !!no complete waiving of fat!! |
Carbohydrates − | 50% of total energy/day | With low glycemic indexes |
Fibre + | 20–35 g/day | Fruit and vegetables, cereals, legumes |
Vitamin C − | 100 mg/day | Fruit and vegetables |
Vitamin D + | 5–10 μg/day | Exposure to sunlight and consumption of vitamin D-rich food (esp. fish and fortified skim milk) |
Vitamins B12 + | 3 μg/day | Component of lean red meat, chicken, skim milk |
Folate − | 400 μg folate equivalent/day | Green vegetables, wheat, beef liver |
Iron − | 10 mg/day | Meat, legumes, nuts |
Zinc − | 7–10 mg/day | Red meat, oysters, wheat germ, whole grains |
Calcium + | 1,000 mg/day | Milk and dairy products |
Magnesium + | 300–350 mg/day | Nuts, whole grain |
Water | Approx. 1.5 L/day | Â |