营养与老龄化：老年人独特的机构需求和风险.pdf

1、6+Nutrition and AgingUnique nutritional needs and risks of older adultsJordanna McLeod,MPHSenior Program SpecialistDecreased Caloric Needs/Increased Nutrient Needs/Decreased Ability to Absorb NutrientsChanging NeedsAs we AgeDecreased Caloric NeedsDecreased Nutrient AbsorptionIncreased or Flat Nutrie

2、nt NeedsProtein10-35%of daily calories/46 g for women and 56 g for menProtein10-35%of daily calories/46 g for women and 56 g for men1234Cheddar cheese(28g),Cottage cheese(25g),Greek yogurt(24g),milk(8g),per 1 cupBrown rice(5g),beans(15g),edamame(17g),lentils(17g),oatmeal(6g),peas(8g),quinoa(8g),per

3、cooked cupAlmonds(6g),chia seeds(4.7g),peanuts(7g),pumpkin seeds(8g),and sunflower seeds(6g)per 1 ounce Artichokes(3g),asparagus(2g),avocado(2g),broccoli(3g),Brussels sprouts(3g),cauliflower(2g),per 100 gramsVitamin B122.4 mcg1234Beef liver(20mcg),ground beef(.6mcg),chicken(.1mcg),pork(.2mcg)Per 1 o

4、unceCanned sardines(2.5mcg),salmon(.9mcg),canned tuna(.8mcg)Per 1 ounce1 egg(.6mcg),milk(1.1mcg),cottage cheese(1mcg),Greek yogurt(1.3mcg)Per 1 cup Fortified cereals(varies),fortified nutritional yeast(117mcg)Per 100g,fortified soy milk(2.1mcg)Per 1 cupCalcium1,000mg for men under 71 and 1,200mg for

5、 women and men 71+1234Plain yogurt(488mg),Milk(305mg),Greek yogurt(261mg)Per 1 cupCollard greens(268mg),Spinach(245mg),Kale(177mg)Per 1 cupLambsquarters(464mg),Nopales(244mg),Taro root,Bok choy(185)Per 1 cup.Canned sardines(325mg)Per 3 ouncesTofu(434mg)Per cupFortified drinks(283-442mg)Per 1 cupVita

6、min D600iu1234Milk(117iu),Plain yogurt(116iu)Per 1 cupRainbow trout(645iu),Canned sardines(164iu),Tilapia(127iu)Per 3 ouncesCod liver oil(1,360iu)Per 1 TbSoy milk(119iu),Almond Milk(107iu),Rice Milk(101iu),Fortified orange juice(100iu)Per 1 cupMushrooms(0-1,11