To help you stay on
track with your plan for eating healthy, follow these tips:
high-fiber foods like whole grain breads and cereals, beans,
vegetables, and fruits. They can help keep you regular and
lower your risk for chronic diseases like
heart disease and type 2
- Choose lean
beef, turkey breast, fish, or chicken with the skin removed to
lower the amount of fat and calories in your meals. As you age,
your body needs fewer calories, especially if you are not very
- Have three
servings of low-fat milk, yogurt, or cheese a day. Dairy
products are high in calcium and vitamin D and help keep your
bones strong as you age. If you have trouble digesting or do not
like dairy products, try reduced-lactose milk products, or
calcium-fortified orange juice, soy-based beverages, or tofu. You
can also talk to your health care provider about taking a calcium
and vitamin D supplement.
nutrient-rich snacks like dried apricots, whole wheat crackers,
peanut butter, low-fat cheese, and low-sodium soup on hand.
Eat only small amounts of dried apricots, peanut butter, and other
high-calorie foods. Limit how often you have high-fat and
high-sugar snacks like cake, candy, chips, and soda.
- Drink plenty of
may notice that you feel less thirsty as you get older, but your
body still needs the same amount of water. Aim for eight to ten
8-ounce glasses of water, unless your health care provider tells
you to drink less because you have heart or kidney problems.
Water-based beverages like milk or juice count towards your daily
amount of water.
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