When it comes to nutrition, how much you eat is just as important as what you eat.
The mantra, “Move more, eat less,” is extolled by many weight-loss programs. But how do you know how much food is enough?
Shayna Griffiths, food and nutrition consultant for Good Samaritan, offers this advice for people wondering about portion size, calories and protein.
Proper portion sizes
“Portion size is really important for adults 60 and older to help reduce the risk of malnutrition and reduce the risk of obesity.
“Portion control means regulating the amount of food consumed at meals and snacks. We need to be mindful of our portion sizes to ensure our bodies receive the appropriate amount of nutrients,” she says.
Calorie count
“The dietary guidelines for Americans say 1,600 to 2,200 calories a day for a female and 2,000 to 2,600 calories for a male, but it really varies. I don’t think most of us need 2,000 calories. Look at the Dietary Guidelines for Americans and take it as a rough guide.
“There are online resources to help you calculate how many calories you need based on age, gender, activity level, medical history and other factors that might make your calorie recommendations higher,” Shayna says.
Proper protein
“The recommended amount of protein for older adults is 1.2 grams per kilogram of body weight. We have a program within Good Samaritan called DiningRD that coordinates our menus and they offer six ounces of protein a day. That’s roughly for someone in the 1,600 calorie range,” says Shayna.
Nutrition facts label
“In 2020, the main update was the mandatory inclusion of added sugars on the label. They’ve also changed the serving sizes to be more realistic. Some of the required nutrients that are now listed are potassium and vitamin D. Vitamin A and vitamin C are no longer required.
“If you have questions about nutrition and portion sizes, start with your doctor and then you can get a referral to a dietitian,” Shayna says.
