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Our body changes drastically as we age. Once you’ve passed your menopausal years, weight loss becomes more challenging because your metabolism is slower, you have higher nutritional needs, and you don’t have as much energy anymore for physical activities. So, how do you stay healthy, active, and independent?
The secret is good nutrition. The right macros can help keep your muscles strong, bones healthy, and mind sharp.
In this guide, we’ll teach you more about the right macros for women over 70 to help you reach your fitness goals the safe and right way.
Why Macronutrients Matter for Women Over 70
According to the National Institute on Aging, how many calories your body needs every day depends more on your activity levels and less on your age. But you can’t get the same calories from the same sources. Your body doesn’t work quite the same as it used to and you will have less muscle mass and weaker bones.
You can’t fight aging, but you can minimize the impact that aging has on your body with the right nutrition.
The right macros, in particular, are crucial to a healthy diet, especially when you’re over 70. Protein, carbohydrates, and fats all have a special job for you. Your body needs the right amount of each.
The Role of Nutrition in Healthy Aging
For women over 70, nutrition becomes even more crucial. The right protein intake slows down muscle aging. Meanwhile, the right balance helps you maintain a healthy weight, support strong bones, and provide a steady energy source to fuel your day-to-day activities. Finally, your brain health relies on healthy fats, allowing you to fight age-related complications like dementia.
How to Calculate Your Daily Macro Needs
Figuring out your exact macro needs is tricky. It depends on your weight, activity level, and health goals.
A balanced approach might look like this:
- Protein: 20-25%
- Carbohydrates: 45-50%
- Fats: 25-30%
Remember, quality matters as much as quantity. Choose nutrient-dense whole foods most of the time.
The Ideal Macronutrient Breakdown for Women Over 70
Protein Needs for Muscle Maintenance and Bone Health
Did you know that older women might need more protein? Experts recommend eating up to 1.2 grams of protein per kilogram of body weight, roughly 82 grams of protein for a 150-pound 70-year-old woman.
So does this mean you should eat steak every night? You could, but there are other healthy protein sources, and you definitely don’t have to eat it at once.
The key to proper nutritional balance is to spread your intake throughout the day.
The Right Amount of Carbohydrates for Energy and Fiber
Carbohydrates have a bad reputation, mostly because of simple carbohydrates. However, if you’re getting it from the right sources, it’s healthy for you. Older women arguably need more of it, especially fiber-rich carbs, which aid digestion and satiety.
How many carbs should you eat? It depends on your activity level and health goals. About 45-65 % of your daily calories should come from carbs, specifically the right ones, like complex carbohydrates such as whole grains, fruits, and vegetables. These are filled with more nutrients and fiber and fewer calories.
Aside from digestive benefits, fiber helps lower your cholesterol levels and risk of heart disease.
Healthy Fats for Brain and Heart Health
For years, the media told us that fat was bad for us, and in some ways, it still is. But we’ve learned through recent studies that healthy fats exist and are crucial for brain and skin health.
About 20-35% of your daily calories should come from fat. But not all fats are created equal. Focus on unsaturated fats like those in olive oil avocados and fatty fish. Meanwhile, you should avoid trans fats and limit saturated fats as these can raise your "bad" cholesterol and increase your risk of heart disease.
Protein: Essential for Muscle and Bone Health
How Much Protein is Needed Daily?
It’s time to do a little math.
As we previously mentioned, women over 70 might benefit from higher protein intake by up to 1.2 grams per kilogram of body weight. In comparison, younger women might only need 0.8 grams of protein per kilogram of body weight.
To calculate just how much protein this translates to, take your weight in kilograms and multiply it by 1 to 1.2 grams.
So, if you weigh 68 kilograms, your minimum daily protein needs should be 68 kilograms, while the maximum is 82 grams.
Best Protein Sources for Women Over 70
Lean Meats (e.g., chicken, turkey)
Low in fat but high in protein, lean meats are the perfect protein sources. For example, a 3-ounce chicken breast serving has about 26 grams of protein. Based on the example we just gave you, that’s more than a third of your daily needs.
If you prefer something else, turkey and steak are good examples of healthy sources of lean protein.
In general, a single serving of steak (roughly eight ounces) can have as much as 50 grams of protein. So you can eat your entire day’s protein intake in one sitting if you eat steak for dinner.
The best part about lean mean is they’re readily available. You can grill, bake, or roast them to make them healthier instead of frying.
Plant-Based Proteins (e.g., beans, lentils)
Plant-based proteins can give you enough protein and other nutrients that you can’t get from meat-based protein, and they’re generally much lower in fat and have high amounts of fiber. Plus, they’re more affordable.
You don't need to eat meat to get enough protein. Many plant foods are rich in protein too. Beans and lentils are great choices. They're high in protein and fiber but low in fat.
A cup of cooked lentils has about 18 grams of protein. That's as much as 3 ounces of meat. Beans are similar. A cup of cooked kidney beans has about 15 grams of protein.
As a bonus, plant proteins are easier to store and prepare. You can add them to any meal, such as soups, salads, or as a side dish, or use them as a base.
Dairy and Dairy Alternatives
Dairy products are good sources of protein and calcium. Both are important for bone health. A cup of low-fat milk has about 8 grams of protein. Greek yogurt is even better, with up to 20 grams per cup.
If you can't eat dairy, don't worry. Many plant-based milks are fortified with calcium and vitamin D.
Cheese is also high in protein but notorious for saturated fat. Eat in moderation.
Protein Supplements: Are They Necessary?
If you have trouble eating enough, don't like high-protein foods, or just want to try something rich in protein, protein supplements can help. You can add protein powders to your smoothies or even oatmeal to boost your protein intake with minimal effort.
Just don’t forget that supplements aren’t real food. They don't have all the nutrients you get from whole foods. Always talk to your doctor before starting any supplement.
Carbohydrates: Fuel for the Body
Choosing Complex Carbohydrates for Sustained Energy
Complex carbs are the best for sustained energy to fuel your brain and muscles. Your body also breaks them down more slowly, and they have more fiber and other nutrients, giving you steady energy throughout the day.
The Importance of Fiber for Digestion and Weight Management
Most women over 70 don’t get enough fiber from their diet, which is a problem. Both soluble and insoluble fiber are good for the health. They help lower your cholesterol, control blood sugar, and prevent constipation.
You should get at least 21 grams of fiber every day.
Whole Grains (e.g., oatmeal, quinoa)
Whole grains are some of the most readily available sources of fiber to help people feel satisfied and full and lose weight.
Oatmeal, in particular, is the most popular example of whole grain. A half-cup of dry oats has about 4 grams of fiber. It also contains a type of fiber called beta-glucan, which is good for heart health.
Quinoa is another good choice. It's high in fiber and protein. A cup of cooked quinoa has about 5 grams of fiber. It's also great for those with gluten sensitivities as it is gluten-free.
Boosting your fiber intake isn’t complicated. You just need to swap your daily meals with something more fiber-rich, like using whole-grain bread instead of white bread or eating brown rice or quinoa instead of white rice. To start your day, you can also prepare oatmeal overnight and add fruits, milk, or yogurt to it for a complete, healthy, balanced breakfast.
Fruits and Vegetables
Fruits and veggies are low in calories but high in nutrients. Berries are especially high in fiber. A cup of raspberries has 8 grams of fiber. Apples, pears, and oranges are good choices, but leave the skin on to get most of the fiber.
For example, broccoli, carrots, and Brussels sprouts are high in fiber. They're also rich in other nutrients.
Your goal should be to fill half your plate with fruits and vegetables at each meal.
Legumes and Lentils
As previously mentioned, legumes like beans, peas, and lentils are nutritional powerhouses, containing high amounts of protein and fiber.
A cup of cooked lentils has about 15 grams of fiber. That's more than half the daily recommendation for women over 70. Beans are similar. A cup of cooked black beans has about 15 grams of fiber.
Fats: Supporting Brain Function and Heart Health
Why Healthy Fats Are Important
As you age, healthy fats become even more important. They can help reduce inflammation in your body and even lower your risk of heart disease or other health problems. Fats also help you feel full after eating, helping with weight management. Plus, they make your meals taste better!
Recommended Fat Intake for Women Over 70
How much fat should you eat? About 20-35% of your daily calories should come from fat. For a 2000-calorie diet, that's about 44-78 grams of fat per day.
Omega-3 Fatty Acids (e.g., salmon, flaxseeds)
Omega-3s are a type of fat that's especially good for you. They’re great for inflammation and fight heart disease. They are found in plant and fatty fish such as salmon, mackerel, sardines, flaxseeds, and chia seeds. You can also find omega-3 supplements.
Monounsaturated Fats (e.g., olive oil, avocados)
Monounsaturated fats are another healthy type of fat. They may help lower "bad" cholesterol and reduce your risk of heart disease.
Olive oil is a great source of monounsaturated fat. Use it for cooking or as a salad dressing. Avocados are another good source. They're also high in fiber and potassium, which, as mentioned, is good for the body.
Nuts and seeds like almonds and pumpkin seeds contain monounsaturated fats, too. You can stock up on them as a snack between meals. Just watch your portion size as they're high in calories.
Foods to Avoid: Trans Fats and Processed Oils
A recurring theme among healthy fats is that they help you reduce your risk for heart complications. On the other hand, trans fats and processed oils do the opposite.
Trans fats are often found in fried foods, baked goods like cookies and cakes, and margarine.
Do your due diligence and avoid anything with “partially hydrogenated oils” on them, another name for trans fats.
Aside from trans fat, avoid processed oils like some vegetable oils. They're often high in omega-6 fatty acids. While we need some omega-6, too much can increase inflammation in the body.
Adjusting Macros for Different Health Goals
Weight Management: Balancing Calories and Macronutrients
As we age, our metabolism slows down. This can make it harder to maintain a healthy weight. This is where adjusting your macros can help.
For weight loss, you need to eat fewer calories than you burn. Also, the type of calories matters. For example, proteins, fiber-rich carbs, and healthy fats can help you feel full longer and generally contain more nutrients.
Building or Maintaining Muscle Mass
Losing muscle mass is a natural part of aging, making you feel weak and more prone to falls. You can maintain muscle mass with the right combination of a proper diet and exercise plan.
Protein is key for muscle health. Aim for 25-30 grams of protein per meal so your body has enough to build and repair muscle tissue.
Managing Blood Sugar Levels for Energy Stability
Eating simple sugars is the main culprit for unstable energy levels and blood sugar spikes.
To keep your blood sugar levels steady, eat whole foods. Whole grains like legumes, non-starchy vegetables, lean meat, and healthy fats, which your body breaks down slowly, keep blood sugar levels more stable throughout the day.
Tips for Meal Planning and Tracking Macros
Planning meals ahead of time can help you meet your macro goals. They also help you save time, money, and energy.
For example, when you cook in batches, you can cook for the rest of the week and even use some of the leftovers for meal ideas for later. This also lets you prepare healthy snacks to stick to your diet and make healthy food choices, even when you’re hungry.
Finally, knowing what goes inside your body by preparing your meals is the best way to stay healthy, especially in old age.
Conclusion
You don’t have to make balancing macros as a woman over 70 complicated. Focus on lean proteins, complex carbs, and healthy fats, and don’t forget to fill your plate with colorful fruits and vegetables. Finally, stay hydrated and enjoy your food.
If you do this, you’ll figure out your macros and live a much healthier life than you ever did in your younger years.
Recap of the Ideal Macros for Women Over 70
Let's review what we've learned about macros for women over 70:
- Protein is key for muscle maintenance and bone health. Aim for 1 to 1.2 grams per kilogram of body weight.
- Carbs are good for you. Choose complex carbs like whole grains, fruits, and vegetables for fiber and a steady energy source.
- Healthy fats exist and are good for your brain and heart health. Eat heart-healthy meals with fatty fish, olive oil, and nuts.
Making Simple Dietary Adjustments for Health and Longevity
It’s never too late to improve your diet. Small changes can lead to big improvements in your health and quality of life.
However, don’t forget that eating well is just one part of healthy aging. Stay active, socialize, and keep your mind busy. You should go and have fun.
With the right nutrition and lifestyle, you can live your life to the fullest in your golden years.
Speaking of socializing, Reverse Health gives you access to a community of like-minded individuals who, just like you, want to live better, healthier, and more active lives in their advanced age.
FAQs
What is the best macro split for women over 70?
A balanced macro split for women over 70 typically includes 20-25% protein, 45-50% carbohydrates, and 25-30% fats, helping to support energy, muscle maintenance, and overall wellness.
Why are protein needs higher for older adults?
Protein is crucial for maintaining muscle mass and strength as we age, which can help improve mobility, support metabolism, and aid in recovery from illness or injury.
How many carbs should women over 70 eat?
Carbohydrates should make up about 45-50% of total calories, focusing on fiber-rich, whole foods to promote digestive health and provide steady energy.
What types of fats are best for women in their 70s?
Healthy fats, such as those from olive oil, avocados, nuts, and fish, are ideal for women over 70. Aim for 25-30% of total calories from fats to support brain health, hormone balance, and joint function.
Can balancing macros improve energy levels in older adults?
Yes, a balanced macro diet provides a steady energy source, helping to avoid energy dips and supporting mental clarity, vitality, and physical activity.
