1. Diet for Males over 70 Years Old By Khalid Qumsieh Beloit College Introduction: Old people have some disabilities as a result of their senescent cells which have stopped or decreased producing certain substances. Moreover, their organs’ functional ability diminishes with age. To retain good health, their nutritional intake must be soft and liquid and must contain the necessary substances to compensate the lack of function. Moreover, their intake must be in small meals served five times a day taking into consideration the weaker muscles. It is known that the elderly form a growing percentage of any population (6.9 percent in the year 2000 and increasing to 16 percent by the year 2050). Therefore, finding the dietary requirements for the very elderly has become essential. Comments NutrientRDA for Adult (20+)RDA for Elderly (70+)Convenient Food Total Fat65 grams (g)15.6 grams (g)Dairy, Meat, Candy, Nuts, and Seeds Saturated fatty acids20 grams (g)not requiredCold-water Fish such as Salmon Cholesterol300 milligrams (mg)not requiredAnimal Products #Sodium2400 milligrams (mg)1200 milligrams (mg)Celery, Milk, Beets @Potassium3500 milligrams (mg)4700 milligrams (mg)Meats, Milk, Fruits, and Vegetables #Total carbohydrate300 grams (g)130 grams (g)Bread, Rice, Beans, and Milk Fiber25 grams (g)30 grams (g)Fruits, Vegetables, Nuts, and Grains Protein50 grams (g)56 grams (g)Beans, soy, nuts, and whole grains #Vitamin A1500 micrograms (µg)900 micrograms (µg)Dairy Products, Fish, and Liver @Vitamin C60 milligrams (mg)90 milligrams (mg)Citrus Fruits @Calcium1000 milligrams (mg)1200 milligrams (mg)Milk, Yogurt, and Cheese Iron18 milligrams (mg)8 milligrams (mg)[Eat Varity of Food] @Vitamin D10 micrograms (µg)15 micrograms (µg)Dairy Products, Fish Oils, and Egg Yolk Vitamin E20 milligrams (mg)15 milligrams (mg)Vegetable Oil, Butter, and Whole Grain Products @Vitamin K80 micrograms (µg)120 micrograms (µg)Dark Green Leafy Vegetables and Liver Thiamin1.5 milligrams (mg)1.2 milligrams (mg)Cereal Grains, Meat, Fish, and Fresh Vegetables Riboflavin1.7 milligrams (mg)1.3 milligrams (mg)Cereal Grains, Meat, Fish, and Fresh Vegetables Niacin20 milligrams (mg)16 milligrams (mg)Cereal Grains, Meat, Fish, and Fresh Vegetables Vitamin B 6 2 milligrams (mg)1.7 milligrams (mg)Cereal Grains, Meat, Fish, and Fresh Vegetables Folate400 micrograms (µg) Cereal Grains, Meat, Fish, and Fresh Vegetables @Vitamin B 12 6 micrograms (µg)2.4 micrograms (µg)Cereal Grains, Meat, Fish, and Fresh Vegetables #Biotin300 micrograms (µg)30 micrograms (µg)Cereal Grains, Meat, Fish, and Fresh Vegetables Pantothenic acid10 milligrams (mg)5 milligrams (mg)Cereal Grains, Meat, Fish, and Fresh Vegetables Phosphorus1000 milligrams (mg)700 milligrams (mg)Dairy Products, Meat, and Fish Iodine150 micrograms (µg)??Dairy Products, Sea Food @Magnesium400 milligrams (mg)420 milligrams (mg)Green Leafy Vegetables, Unrefined Grains, and Nuts Zinc15 milligrams (mg)11 milligrams (mg)Shellfish, Beef, and other Red Meats Selenium70 micrograms (µg)55 micrograms (µg)Organ Meats and Seafood ##Copper2000 micrograms (µg)900 micrograms (µg)Organ Meats, Shellfish, Nuts, and Seeds @Manganese2 milligrams (mg)2.3 milligrams (mg)Whole Grains, Nuts, Leafy Vegetables, and Teas #Chromium120 micrograms (µg)30 micrograms (µg)Processed Meats and Whole Grain Products Molybdenum75 micrograms (µg)45 milligrams (mg)Legumes Like Beans, Lentils, and Peas ##Chloride3400 milligrams (mg)550 milligrams (mg)Potato Chips Abstract: For my project, I chose to talk about elderly people who are generally in good health and suffer no chronic diseases like diabetes or heart disease. However, they are weak because of age. My hypothesis is that very elderly people might benefit from meals that are soft and liquid, which are in small proportions that can be easily digested, since the ability to digest decreases with age. Meals that are difficult to digest are excluded. Moreover, the elderly could benefit from taking five to six meals per day. Beverages are highly recommended, especially fresh juices. I consulted a physician from Palestine and he recommended that vegetables and fruits are required daily. White meat and fish should be eaten once a week, whereas red meat should be taken every two weeks. Big amounts of chocolates are not recommended. Therefore I will be conducting my research based on the suggestion given to me by the physician. I will describe the dietary components required by old people in greater detail and list the essential nutrients required for proper digestion for the aged. KEY: # Elderly RDA is LESS by around 50% ## Elderly RDA is IMPORTANT LESS than Adult RDA @ Elderly RDA is MORE than Adult RDA Food Pyramid for Elderly People Discussion: Here, I am going to mention some of the most common problems many of the very elderly have:  Cannot Chew: It is known that many elderly have no teeth, and hence chewing the food is a problem for them. To avoid that, here is what to do: Instead ofTry Fresh FruitFruit juices Raw Vegetables Vegetable juices and creamed and mashed cooked vegetables MeatGround meat, eggs, milk, cheese, and yogurt Sliced BreadCooked cereals, rice, bread  Upset Stomach: Like too much gas, this may make you stay away from foods you think cause the problem: Instead ofTry MilkCream soups, pudding, yogurt, and cheese Vegetables like cabbage and broccoli Vegetable juices and other vegetables, like green beans, carrots, and potatoes Fresh FruitFruit juices and soft canned fruits References: RDA for elderly people: http://www.fiu.edu/~nutreldr/SubjectList/D/DRI_RDA.htm RDA for Adult (20+): http://vm.cfsan.fda.gov/%7Edms/flg-7a.html Convenient food: http://lpi.oregonstate.edu/infocenter/contentnuts.html http://www.ext.colostate.edu/pubs/foodnut/pubfood.html http://www.hsph.harvard.edu/nutritionsource/carbohydrates.html Food pyramid for elderly people: http://nutrition.tufts.edu/consumer/pyramid.html