By Judy Heidenthal, RD, CNSD and Susan Zoll, MS RD, CNSD

Local hospital dietitians report that 65 out of every 100 patients are clinically malnourished. How can you eat smart and avoid becoming malnourished? Here are a few rules-of-thumb:

• Calories – Adults over 51 years of age require about 14 calories per pound of body weight. Seniors need to watch for sudden weight changes. If weight loss is unintentional, increase calories by eating at least three times a day.
  
  
• Protein – Ask your doctor to check your protein status each year. Most healthy people need 45-65 grams of protein per day. A general guide is to eat a protein rich food at each meal. Some examples include fish, chicken, beef, pork, milk, eggs, cheese, cottage cheese, peanut butter, tuna, yogurt, and seafood. One serving of meat or fish should be the size of a deck of cards.
  
  
• Calcium – Many senior adults do not get enough calcium from their diet. The recommended intake is 1200 mgs of calcium per day. This amount can be met by consuming three cups of milk, one cup of yogurt and one ounce of cheese each day. Adequate Vitamin D is important for calcium absorption, so be sure to drink your milk!
  
  
• Potassium – Low dietary intakes of potassium are common among seniors. Aim for 3 fruit servings and at least 2 cups of vegetables each day. Be sure to include potassium rich foods such as potatoes, greens, bananas, dried fruits, oranges, cantaloupe and tomato products.
  
  
• Vitamin B12 – Many seniors have a reduced ability to absorb naturally occurring Vitamin B12. Fortified cold cereals can be an excellent food especially if they provide greater than 50% of the daily Vitamin B12 requirement.
  
  
• Water – Senior adults need plenty of fluids to meet water requirements. Drink a minimum of six to eight cups of fluids per day.

If you would like more detailed information on nutrition, come to SeniorFest or go online to www.eatright.org.