Daily Dietary Guidelines for Individuals Age 51 and Older

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Our dietary requirements change over the course of our lives, and it is important to ensure you are giving your body the fuel it needs to stay healthy. The table below lists the daily recommendations for macronutrients, minerals and vitamins for people 51 years of age and older per the USDA and HHS 2015-2020 Dietary Guidelines for Americans.

Keep in mind that these are general nutritional goals. If you have a medical condition that requires modifications to your diet (e.g. reducing sodium intake to lower high blood pressure, monitoring sugar intake to better control diabetes, or limiting vitamin K intake to avoid interactions with blood-thinning medication), then work with your doctor and a registered dietician to create a personalized eating plan that can help you manage your condition and eat a balanced diet.

Daily Nutritional Goals for Individuals Age 51 and Older

Female 51+

Male 51+

Calorie Levels

1,600

2,000

Macronutrients

Protein, g

46

56

Protein, % kcal

10-35

10-35

Carbohydrate, g

130

130

Carbohydrate, % kcal

45-65

45-65

Dietary Fiber, g

22.4

28

Added Sugars, % kcal

<10%

<10%

Total Fat, % kcal

20-35

20-35

Saturated Fat, % kcal

<10%

<10%

Linoleic Acid, g

11

14

Linolenic Acid, g

1.1

1.6

Minerals

Calcium, mg

1,200

1,000 [a]

Iron, mg

8

8

Magnesium, mg

320

420

Phosphorus, mg

700

700

Potassium, mg

4,700

4,700

Sodium, mg

2,300

2,300

Zinc, mg

8

11

Copper, mcg

900

900

Manganese, mg

1.8

2.3

Selenium, mcg

55

55

Vitamins

Vitamin A, mg RAE

700

900

Vitamin E, mg AT

15

15

Vitamin D, IU

600 [b]

600 [b]

Vitamin C, mg

75

90

Thiamin, mg

1.1

1.2

Riboflavin, mg

1.1

1.3

Niacin, mg

14

16

Vitamin B6, mg

1.5

1.7

Vitamin B12, mcg

2.4

2.4

Choline, mg

425

550

Vitamin K, mcg

90

120

Folate, mcg DFE

400

400

[a] Calcium RDA for males ages 71+ years is 1,200 mg.

[b] Vitamin D RDA for males and females ages 71+ years is 800 IU.

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