The university professor of Nutrition and Bromatology and director of the Department of Pharmaceutical Sciences and the Feeding of the Faculty of Pharmacy of University CEU San Pablo, in Madrid, Gregorio Varela, affirms that “while in the poor countries those are the children that suffer undernourishments more, in the evil called developed they are the most affected people of age�. And it is that, in the aging process, the nutrition can make worse or improve our quality of life. In addition, if to this we added to him that, as the age advances, the people eat less, the ingestions of nutrients can be more losses than the recommended ones. For that reason, it is important to know what foods we must eat and in what proportion.

Energy
The energy needs fall with the age, since the physical activity is smaller and also the basal metabolic rate (TMB). According to the investigations, the people majors consume, generally, 1,500 kilocalories/day. However, the last studies have established in 30 kilocalories/kilogram of corporal weight the needs of energy for this group of age. That is to say, a person who weighs 60 kilos will be able to consume until a maximum of 1,800 kilocalories.

Proteins
The diminution of the muscular mass, an ingestion of energy inferior to the recommended one, the loss of weight, as well as the existence of some diseases can condition the necessity of this nutrient, that it has been considered in about 0.8 grams of proteins by kilogram of corporal weight and day. Nevertheless, some studies indicate that ingestions of 1 gram/kilogram could stimulate the formation of muscular mass. In case of loss of weight, kilogram of weight and day can even be recommended 1.5 grams/. The meat is a good protein source of high biological value. Also the milky ones, fish, eggs, fruits droughts or vegetables.

Carbohydrates
There are no changes with respect to other groups of age. Of this form, the 50-60 percent of the consumed total energy is recommended that they are carbohydrates, mainly, complexes. These are mainly in cereals, some leguminous vegetables and vegetables, fruits and. The simple carbohydrates can be a very useful power plant in people with little appetite. In addition, they increase the palatabilidad of some foods and, therefore, they favor his consumption.

Dietetic fiber
An suitable fiber contribution favors the motilidad and reduces the intestinal transit time, preventing and improving the constipation, so frequent in the people majors. Aid also to control the weight and to regulating colesterolemia and the glucaemia. The recommended ingestion (IR) is of 25-30 grams/day. A greater contribution can cause flatulence and digestive malaise. The relation soluble insoluble fiber/must be between 1.5 and 3.

Lipids
The fat of the diet has an important paper providing essential fatty acids and liposoluble vitamins. If there is no problem of health addition justifies that it, the dietetic recommendations with respect to the amount and quality of the fat ingestion are similar to those of the rest of the population: 30-35 percent of the consumed total energy.

Vitamins and minerals
- Calcium: 800 milligrams/day. The main calcium sources are milk and its derivatives. The canneded sardines or the fried big holes and some leguminous vegetables and also contain appreciable amounts of this mineral.

- Vitamin D: recently TO GO, they have been increased them up to 10 micrograms/day in the group of age of 50 to 59 years and up to 15 micrograms/day in majors of 60 years to assure an optimal bony health.

- Vitamin E: 12 milligrams/day.

- Acid folic: 400 micrograms/day. One essentially is in vegetables of green leaf (spinach, beets), liver and leguminous.

- B12 Vitamin: 2.5 micrograms/day. We can find it in meats, fish, liver, eggs and milk.

- Potassium: in order to maintain suitable levels of potasemia day is required an ingestion of 1.600-2.000 milligrams/, that can easily obtain from fruits and vegetables.

Water
It is necessary to pay much attention to the hydration of the people majors, since it leaves from the normal processes of aging include changes in the homeostatic mechanisms, with alteration in the hidroelectrolítico balance. In addition, this situation worsens when being reduced the sensation of thirst with the age. A diminution that can produce alterations in the regulation of the corporal temperature and increase the susceptibility to the dehydration. Also, the lack of liquid can be the main contributor of the constipation, very common between the people majors.

The requirements of liquids calculate on the base of 30 milligrams/kilogram of corporal weight and day, that is to say, at least two liters daily or eight water glasses or liquids: juices, refreshments, infusions, soups and milk and mineral water.