Healthy Eating for Older AdultsEating a variety of foods from the MyPlate can help older adults get the nutrients needed. A healthy eating plan emphasizes fruits, vegetables, whole grains, lean meat and other protein sources and low-fat or fat-free dairy.
Eating right and staying fit are important no matter what your wage. As people get older, bodies have different needs, so certain nutrients become especially important for good health.
Older adults need more calcium and vitamin D to help maintain bone health. Have three servings of vitamin D-fortified low-fat or fat-free milk or other dairy product each day. Other foods that contain calcium include cereals and fruit juices, dark green leafy vegetables and canned fish with soft bones.
Many people over age 50 do not get enough vitamin B12. Fortified cereal, lean meat and some fish and seafood are sources of vitamin B12.
Eat fiber-rich foods to stay regular. Fiber also can help lower your risk for heart disease control your weight and prevent type 2 diabetes. Eat whole-grain breads and cereals, and more beans and peas. Fruits and vegetables also provide fiber.Increasing potassium along with reducing sodium may lower the risk of high blood pressure. Fruits, vegetables and low-fat or fat-free milk and yogurt are good sources of potassium.
Know your fats. Foods that are low in saturated fats, trans fats and cholesterol help to reduce the risk of heart disease. Most of the fats consumed should be mono-unsaturated or poly-unsaturated fats. Check the Nutrition Facts panel on food labels for total fat and saturated fat.Sources: Academy of Nutrition and Dietetics