Good Nutrition At Any Age

As we age, it is more important than ever not to abandon good nutrition.

• Slower metabolism means you need fewer calories to maintain a healthy weight.
• You have different nutritional needs – extra calcium to combat osteoporosis, low cholesterol to help prevent heart attacks, less salt to slow hypertension, etc.
• Your specific dietary needs may vary; check with your doctor for a personal nutrition plan.

Following is a list of the recommended servings* from the basic food groups for the average person.

Fruits (2 cups daily)
One 1/2 –cup serving equals:

• ½ cup fresh, frozen, or canned fruit
• 1 medium fruit
• ¼ cup dried fruit
• ½ cup fruit juice

Vegetables – 2-1/2 cups daily
One ½-cup serving equals:

• ½ cup cut, raw, or cooked vegetables
• 1-cup raw leafy vegetables

Grains – 6 ounces per day, at least half from the whole grains
One 1-ounce serving equals:

• 1 slice bread
• 1 cup dry cereal
• ½ cup cooked rice, pasta, or cereal

Lean Meats, Beans – 5-1/2 ounces per day
One 1-ounce serving equals:

• 1 ounce cooked lean meat, poultry, or fish
• 1 egg
• ¼ cup cooked dry beans or tofu
• 1 tablespoon peanut butter
• ½ ounce nuts or seeds

Dairy – 3 cups daily
One 1-cup serving equals:

• 1 cup low fat/fat-free milk or yogurt
• 1-1/2 ounces low fat or fat-free natural cheese
• 2 ounces low-fat or fat-free processed cheese

Oil – Up to 6 tablespoons daily
(Generally 1 tablespoon = 3 teaspoons)
One 1-teaspoon serving equals:

• 1 tablespoon low-fat mayonnaise
• 2 tablespoons light light salad dressing
• 1 teaspoon vegetable oil

Discretionary daily calories
(267, based on a 2,000 calorie diet)

• Solid fats – up to 18 grams

Added sugars – Up to 8 teaspoons or 32 grams
One 1-tablespoon serving equals:

• ½ ounce jelly beans
• 8 ounces lemonade

* Based on a 2,000 calorie diet. This information can be viewed and downloaded from www.healthierus.gov/dietaryguiedlines.

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The following video, How To Feed Your Family Healthy Meals On A Tight Budget, courtesy of You Tube.