What is a healthy body weight for older adults?

BMI (body mass index) is one of the important indicators used to measure overall health. BMI is the value obtained by dividing weight in kilograms by square meters (our height) (BMI=kg/m2). BMI values between 18 and 24.9 are considered normal by this measure. 25 and above is classified as overweight; a value above 30 indicates obesity in this classification.

In older adults, the general view is that BMI limits can be more flexible . For people over 65, a few extra kilos are thought not to be as harmful as they are for younger people.

Some studies, however, claim that being underweight can worsen health in this age group and may even be associated with a shorter life expectancy. This does not mean older adults are advised to be overweight or obese. This information is not an endorsement of ignoring excess weight. Being overweight can lead to a range of health problems, as we know. Some recent studies also show that being severely underweight can affect a person's health negatively according to these findings.

What should the ideal weight for older adults be?

Having and maintaining an ideal weight at every stage of life is the best approach. Health guidelines have established no scientific benchmark for the ideal weight range or BMI in older adults. Their ideal weight should be assessed together with age, general health and existing chronic diseases. For example, if someone has diabetes (diabetes mellitus), weight loss is recommended; if they have a condition such as anemia (blood deficiency), increased food intake may be advised.

In older adults, weight lost during any illness or poor nutrition can lead to serious health problems. However, to meet their energy needs, unhealthy foods or snacks should not be consumed. Hazelnuts, peanut butter, avocado, and dried fruit are calorie-dense choices among the healthy foods that should be preferred. Balanced nutrition is very important at every age. Eating too much of one food group can lead to eating less of other food groups.

Weight-gain tips for underweight older adults

• You can include high-calorie foods such as pasta, cheese, full-fat dairy products and nuts in the diet.
• You can increase the number of daily meals by eating small amounts frequently. Increasing the number of meals may help you eat more, but adequate nutrient intake can also be achieved with 2 main meals and several snacks.
• You can increase calorie intake by adding extra-virgin olive oil, a healthy type of fat, to your meals (approximately 900 calories per 100 grams).
• Ensure a daily protein intake of 1 gram per kilogram. For example, if you weigh 75 kilograms, you should get 75 grams of protein a day. (75 gr of protein can be provided by 50 grams of full-fat cheese, 1 boiled egg, 200 grams of fish (bonito) and 60 grams of green lentils).

Protein content of some foods:

• 100 grams of full-fat cheese: 16 gr of protein
• 1 boiled egg: 13 gr of protein
• 200 grams of bonito: 40 gr of protein
• 100 grams of dried green lentils: 23 gr of protein
• 100 grams of dried red lentils: 25 gr of protein
• 100 grams of dried borlotti beans: 21 gr of protein
• 100 grams of yogurt: 4.53 gr of protein
• 100 grams of beef tenderloin: 20 gr of protein
• 100 grams of skinless chicken breast contain 21 gr of protein.