snack to 1 plum. Daily Totals: 1, calories, 59g fat, 94g protein, g carbohydrate, 33g fiber, 1,mg sodium. Make it 1, calories: Omit walnuts at breakfast, change A. snack and 1 large pear at P. Daily Totals: 1, calories, 45g fat, 80g protein, g carbohydrate, 31g fiber, 1,mg sodium.

Make it 1, calories: Omit hard-boiled egg at breakfast and change A. chopped walnuts to P. snack and 1 serving Simple Cabbage Salad to dinner.

Daily Totals: 1, calories, 58g fat, 93g protein, g carbohydrate, 31g fiber, 2,mg sodium. Make it 1, calories: Omit walnuts at breakfast and cottage cheese at A.

snack, plus reduce to 1 energy ball at P. snack and add 1 avocado, sliced, to the salad at dinner. Meal-Prep Tip: Reserve two servings of Creamy Broccoli-Cauliflower Chicken Casserole to have for lunch on Days 6 and 7. Daily Totals: 1, calories, 46g fat, g protein, g carbohydrate, 35g fiber, 2,mg sodium.

Make it 1, calories: Omit walnuts at breakfast and change P. Daily Totals: 1, calories, 61g fat, 98g protein, g carbohydrate, 30g fiber, 1,mg sodium.

Make it 1, calories: Omit hard-boiled egg at breakfast, change P. snack to 1 plum, plus change side salad at dinner to 1 serving Basic Green Salad with Vinaigrette. Make it 2, calories: Increase to 2 hard-boiled eggs and add 1 slice sprouted-wheat toast with 1 Tbsp. creamy natural peanut butter to breakfast, increase to 3 Blueberry-Lemon Energy Balls at A.

snack plus add 1 large pear to evening snack. Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising. Create profiles to personalise content. Use profiles to select personalised content. Measure advertising performance.

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Meal Plans Healthy-Aging Meal Plans. By Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. Emily Lachtrupp, M.

EatingWell's Editorial Guidelines. Reviewed by Dietitian Maria Laura Haddad-Garcia. As part of the nutrition team, she edits and assigns nutrition-related content and provides nutrition reviews for articles.

Maria Laura is a trained dietitian, almond butter lover and food enthusiast with over seven years of experience in nutrition counseling. In This Article View All. In This Article. Strategies to Reduce Chronic Inflammation:. The year-old East Cleveland resident conditions year-round with exercise and a stringent diet to prepare for his track and field and bowling events.

He drinks only Gatorade and water, avoids processed foods and refined sugar, eats lean protein such as turkey and chicken, and prepares all his meals. He even bakes his own bread. Amy Jamieson-Petonic said it's common to see different diets among athletes. The program manager and registered dietitian and specialist in sports dietetics for the Cleveland Clinic's Wellness Institute has found people know what diet works best for their schedule, workouts and bodies.

Above all, she embraces adequate rest, a healthy diet and hydration for fitness. Last Wednesday, a couple hundred athletes and spectators walked through the Senior Games' Village in the Cleveland Convention Center to check out homegrown produce from local farmer's market vendors and learn about nutrition from health experts.

Wellness is the daily theme again Wednesday at the Village inside the Convention Center. On July24, many attended Dr. Linda Bradley's cooking demonstrations and sampled her recipes. The gynecologist at the Cleveland Clinic and vice chair of the Obstetrics, Gynecology and Women's Health Institute at the clinic gave health advice while she prepared a fruit smoothie, hummus, black bean salsa and kale salad.

The dishes were low in fat and full of antioxidants and fiber, she said. Jamieson-Petonic recommends the same foods, along with other essentials. Beginning senior athletes should consume whole grains, fruits, vegetables, low-fat dairy, healthy oils and lean protein to give them the energy and nutrients necessary to fitness, she said.

For some athletes, food can only go so far. Vitamin supplements are useful for those who don't keep a strict diet and need other sources of nutrition. Wackwitz takes Vitamin D and magnesium, Rice takes calcium and Vass takes a multivitamin.

Catalano and Kubelik do not take supplements. Jamieson-Petonic recommends older athletes supplement vitamin D3, calcium and omega-3 fatty acids.

As you age, your body has a higher need for these nutrients and a supplement can help meet health standards, she said. Lisa Cimperman, a clinical dietitian, said a healthy diet and meeting calorie needs should provide all necessary nutrients.

Though vitamin supplements are safe, she is hesitant to recommend herbal-based medication or amino acid supplements because they aren't always regulated for safety or content. Cimperman works at University Hospital Case Medical Center. Jamieson-Petonic encourages athletes to meet with a sports physician to build a diet that meets all their fitness needs.

Follow these tips to get the most out of foods and beverages while meeting your nutrient needs and reducing the risk of disease:. It can be hard for some people to follow through on smart food choices. In fact, when you have the right information and motivation, you can feel good about making healthy choices.

Use these tips to plan healthy and delicious meals:. This sample shopping list PDF, KB includes a variety of healthy foods you may want to have in your kitchen. Here are some meal options for breakfast, lunch, dinner, and snacks, including links to recipes as well as simpler choices that can be put together without a recipe.

USDA MyPlate www. USDA Center for Nutrition Policy and Promotion www. USDA Food and Nutrition Information Center National Agricultural Library fnic ars. gov www. USDA Food and Nutrition Service Supplemental Nutrition Assistance Program SNAP SNAP State Directory of Resources www.

As fitness professionals and nutrition professionals, we have senior athletes coming to us, not only to improve their health and retain a high level of fitness, but also to seek our advice on how to stay competitive and at the top of their game.

While this article is chiefly about seniors who compete at the masters level, much of the information is applicable to your older active clients who are just looking to stay abreast of the competition.

For example, any golfer or bowler over the age of 50 years old is classified as a masters athlete, whereas participants in sports like track and field are considered masters-level athletes once they pass their 30th birthday!

Most organizations that host games, races and other individual competitions have established categories for masters athletes and typically age-grade the competition; categories are usually set in 5-year intervals so that a year-old male is not in the same award category as his year-old counterparts.

For the purposes of this article, the focus is on athletes who compete at a masters level and are between the ages of 55 and Aging may improve the quality of fine wines and cheeses, but it tends to negatively affect physical performance.

As the human body ages, there is a decline in cardiovascular functioning, respiratory ability and musculoskeletal strength. The good news is that consistent physical activity can offset some of the detrimental effects of aging.

Older adults who exercise and eat a healthy diet may actually be in better shape than some of your clients who are younger in chronological age. Age is a poor predictor of health, says Christine Rosenbloom, PhD, RD, LD, a professor in the division of nutrition at Georgia State University and a certified specialist in sports dietetics CSSD.

According to Rosenbloom, a habitually active year-old may have a higher level of fitness than a sedentary year-old, especially when it comes to measures of VO 2 max, muscle strength and flexibility. All athletes, regardless of age, need to consume adequate energy to participate in their sport and to perform the activities of daily living.

However, compared with their younger counterparts, older athletes typically require less energy for weight maintenance. That said, this evidence does not take into account individuals who remain active as they enter their golden years.

To consume the appropriate fuel to balance their energy expenditure and still maintain a healthy weight, senior athletes need to pay close attention to their energy intake and food choices.

These guidelines, commonly referred to as Dietary Reference Intakes DRIs , rely on the following distribution of nutrients:. Most athletes require a diet high in carbohydrates, and senior masters athletes are no different. Because fat is very calorically dense 9 calories per gram , it can be an excellent source of fuel.

Furthermore, older athletes should be sure to include essential fatty acids in their daily allotment of energy from fat.

The intake guidelines for omega-3 fatty acids are 1. Although there continues to be controversy as to how much protein athletes need to compete, most experts agree that those in training require a higher protein intake than their sedentary counterparts.

The Recommended Dietary Allowance RDA for protein has been set at 0. Certain studies on older active individuals have shown slight increases in protein needs during early phases of strength training, but not during continued strength training.

For practical purposes, senior athletes should aim for a protein intake similar to that of their younger competitors. Endurance athletes should get 1. Keep in mind, protein utilization will not occur without adequate amounts of energy.

Low levels may reduce muscle function and strength and impair performance. Getting adequate levels of vitamin D whether from sun exposure, diet or supplements becomes more important for optimal performance. Best dietary sources include oily fish, egg yolk and liver. The Government recommend a 10 microgram IU supplement of vitamin D3 during the autumn and winter months between October and April in the UK.

As we get older our perception of thirst decreases as does our sweat rate and the ability of kidneys to concentrate urine. If you enjoyed this post and want to find out more about sports nutrition, then check out the new edition of The Complete Guide to Sports Nutrition , the definitive practical handbook for anyone wanting a performance advantage.

and it has been fully updated and revised to bring together the latest research and information on sport and exercise nutrition. It covers topics such as. Fuelling for Older Athletes 5th October Anita Blog , Sports Nutrition , Sports nutrition.