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Breakfast: 2 slices of whole wheat bread with 16 grams of all natural peanut butter, 1 cup of grapes, A glass of low-fat milk (Calories: 439) (Fats: 21.7 grams) (Proteins: 24.9 grams) (Vitamin A: 10.3%) (Vitamin C: 2.6%) (Calcium: 43%) (Iron: 13.2%)

Lunch: ⅓ cup of Shredded chicken (without skin) salad with 2 cups of spinach, 1 cup chopped tomatoes, 1 cups of carrots, ½ cup of sliced cucumbers, 2 tbsp whole wheat croutons; 2 glasses of water (Calories: 227.1) (Fats: 5.2 grams) (Proteins: 14.2 grams) (Vitamin A: 289.9%) (Vitamin C: 60.9%) (Calcium: 10.4%) (Iron: 14.9%)

Dinner: 10- 11 pieces of medium grilled shrimp seasoned with lemons mixed into ½ cup of whole grain pasta and ½ cup of broccoli covered in ¼ cup of alfredo sauce (Calories: 530.2) (Fats: 31.9 grams) (Proteins: 34.2 grams) (Vitamin A: 48.4%) (Vitamin C: 91.2%) (Calcium: 33.1%) (Iron: 13.3%)

Snack: Medium Apple (Calories: 95) (Fats: 0.3 grams) (Proteins: 0.5 grams) (Vitamin A: 25.2%) (Vitamin C: 4.7%) (Calcium: 25.2%) (Iron: 1.7%)

Calories: 1291.2

Fats: 59.1 grams

Proteins: 73.8 grams

Prominent vitamins and minerals:

Vitamin A: 373.8%

Vitamin C: 159.4%

Calcium: 111.7%

Iron: 43.1%

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The Elderly are...
People over the age of 70
Bodies begin to use less energy
Bone mass begins to shrink
Health problems increase

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When a person enters the older years of their lives it is very important that they eat the right foods.
The need for nutrient dense food increases
Vitamin D and Calcium is crucial
- need it to aid bones and help prevent osteoporosis
An equivalent of 3 cups milk/dairy
They need to be very mindful of sodium intake
Should take supplements and vitamins
- Vitamin B12 and D

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VItamin D and Calcium is extremely important at this age
Potassium helps to reduce high blood pressure
Fiber can help lower the risk of heart disease and type 2 diabetes
A 2,000 calorie diet is still important, but some do not need the full amount

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Calcium for bones
The bones become weak and bone mass begins to decrease
Woman need more calcium because they have less bone mass
Vitamin D helps the body absorb calcium, fight infection, regulate cell growth, and help muscles move
Fiber as mentioned before  can help reduce the risk of type 2 diabetes
Some elderly struggle with maintaining an active lifestyle  so fiber is just one way to help

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Long Term / Short Term Effect of Proper and Improper Diets

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Long Term / Short Term Effect of Proper and Improper Diets

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It is very important for calcium throughout life because it can help prevent osteoporosis
Hopefully in the younger years of a person life they made the right decisions and has been positive long term
Short Term effects would be having more energy and sleeping better at night
Overall if the person had a healthy lifestyle throughout their life they have a higher chance of remaining in good health

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https://www.nutritionix.com

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Crustless Spinach Pie
2 tablespoons of butter
2 large eggs
1/2 a cup of flour
1/2 cup of milk (1%)
2 cloves of garlic (or 1/2 a teaspoon of garlic powder)
1/2 teaspoon of baking powder
4 oz of mozzarella cheese
2 cups of spinach (fresh,chopped)

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Day One:
Breakfast: 2 scrambled eggs with an orange
Lunch: Turkey sandwich on whole wheat bread, Fresh broccoli, and carrots
Dinner: 3 oz salmon, side of brown rice, Fresh green beans, and boiled spinach
Snacks: 1 cup of lowfat yogurt and an apple
Beverages: 2 cups of Low fat almond milk, 8 cups of water
Calories: 1507
Fats: 39 grams
Proteins: 99 grams
Prominent Vitamins and Minerals:
Vitamin C- 237%
Vitamin A- 415%
Calcium- 137%
Iron- 67%

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https://www.indi.ie/fact-sheets/fact-sheets-on-nutrition-for-older-people/509-good-nutrition-for-the-older-person.html
https://www.webmd.com/diet/healthtool-food-calorie-counter?scrlybrkr=b901cf30
"Guide to Good Food" by: Largen Bence
https://www.eatright.org/health/wellness/healthy-aging/special-nutrient-needs-of-older-adults