How Many Calories Do You Need?

Let’s start with the basics of, “What is a calorie?” The answer is: a calorie is a unit of measurement that describes how much energy is released when your body breaks down food.

Calorie counts do not determine whether a food is considered nutritious but paying attention to how many calories your body needs can guide healthy eating habits. The number of calories that a person over the age of 60 needs to maintain their current weight varies. See the table to the right to check how many calories you need.

If you want to increase your physical activity level you can add walking, jogging, dancing, recreational sports, and other daily activities to your routine.

Source: National Institute on Aging

Nutrient-Dense vs Calorie-Dense Foods

Nutrient dense foods are typically low calorie, but high in nutrients.

  • Fresh fruits
  • Vegetables
  • Whole grains
  • Lean protein
  • Legumes

Calorie dense foods are high in energy, but low in nutritional value.

  • Pastries
  • Candy
  • Fast food
  • Fried food
  • Sugary drinks

Tip: Swap one calorie-dense snack for a nutrient-dense option each day. A carrot with hummus instead of chips can make a difference.

Source: DFD Russell Medical Centers

7 Tips for Getting Better Sleep

Source: National Council on Aging

Poor sleep can interfere with daily activities and affect quality of life. Getting enough is important for a good immune system, mental health, and lowering the risk of daytime drowsiness.

  1. Keep a regular sleep schedule: Going to bed and waking up at the same time supports the body’s natural sleep rhythms.
  2. Make sure you have the right mattress for your body: Having a mattress that meets your needs can improve the quality and duration of your sleep.
  3. Avoid heavy meals before bed: Eating a big meal right before sleeping can cause indigestion. Caffeine, alcohol, and nicotine can also interfere with sleep. Avoiding them before bedtime can make it easier to fall asleep.
  4. Limit napping: If you sleep too much during the day, you may not be tired enough to fall asleep at night. Take naps earlier in the day and for no longer than one hour.
  5. Calm down beforehand: Creating a calming bedtime routine helps your mind and body relax. This may include reading, meditation, dimming the lights, or minimizing noise.
  6. Put away electronics: Screens from electronics emit a blue light that can disrupt the body’s circadian rhythm. Set them aside at least 60 minutes before bedtime.
  7. Stay cool: Our body’s temperature naturally drops as we sleep. Sleeping in a room maintained at 60-70 degrees helps the body fall asleep.