As you get older, your body begins to need fewer calories, but you need just as many nutrients. So, you will want to focus on eating nutrient-dense foods. Nutrient-dense foods pack a lot of vitamins NIH external link, minerals NIH external link, and other nutrients your body needs into a smaller number of calories.
Consume more nutrient-dense foods and beverages. Older adults should “consume foods from the rainbow” because they are rich in nutrients, including
- fruits and vegetables
- whole grains, like oatmeal, whole-grain bread, and brown rice
- fat-free or low-fat milk; milk products; or nondairy soy, almond, rice, or other drinks with added vitamin D and calcium
- seafood, lean meats, poultry, and eggs
- beans, peas, unsalted nuts, and seeds, if you tolerate them and aren’t allergic
Consume less of these foods and drinks. Some foods and drinks have many calories but few of the essential nutrients your body needs. Added sugars, solid fats, and salt—such as those in packaged foods—pack a lot of calories but don’t provide a healthy amount of nutrients. Limit foods and drinks such as
- sugar-sweetened drinks and foods
- foods made with solid fats—butter, lard, margarine, and shortening
- foods high in added fat (such as butter or lard) and salt (sodium)
How can I follow a healthy eating plan?
How much food and drinks you should consume each day depends on your weight, sex, age, metabolism, and how active you are. In general, men need more calories than women. Younger adults need more calories than adults in midlife and older. At all ages, adults who are more physically active may need to consume more calories than those who are less active.
Control portion sizes. A portion is the amount of food or drink you consume in one sitting. Being aware of food portions, serving sizes, and how often you consume them can help you make healthier food and drink choices.
Many people eat more than they need, especially when eating out or getting takeout. Try these tips.
- Remember, restaurants often serve more than one portion. If the portion is bigger than one serving, take home or put away the rest to eat later.
- When eating out or getting takeout, share a meal with a friend or save half of your serving for another meal.
- Avoid watching TV, your smartphone, or other devices while eating. You may not notice how much you are consuming if you’re distracted.
- Consume your food and beverages more slowly and enjoy all the flavors and tastes.
The Nutrition Facts label tells you how many calories and servings are in a box, package, or can. The label also shows how many nutrients, such as fat, protein, carbohydrates, fiber, sodium, and sugar—including added sugars—are in one serving of food. You can use these facts to make healthy food choices. Learn how to read Nutrition Facts labels External link.
Plan meals and snacks ahead. Consuming healthy meals and snacks may be easier when you plan ahead. Try these tips.
- Cook ahead and freeze food for days when you don’t want to cook.
- Keep low-sodium versions of frozen or canned vegetables and beans on hand for quick and healthy meal add-ons.
- Keep frozen or packed-in-juice canned fruits ready for snacks and meals.
- Try to share meals with someone whose company you enjoy.
- If you can’t cook for yourself, contact local programs that deliver meals in your area.
- Do not skip meals. Doing so may make you feel hungrier later.