Eating a variety of foods from all food groups can help you get the nutrients your body needs as you age. A healthy eating plan emphasizes fruit, vegetables, whole grains and low-fat or fat-free dairy; includes lean meat, poultry, fish, beans, eggs and nuts; and is low in saturated fats, trans fats, cholesterol, salt (sodium) and added sugars.
Calcium-rich foods
Osteoporosis is a major health issue for older people, particularly women. It happens when your bone density decreases, which raises your risk of fractures. It's important to have calcium in your diet to keep your bones healthy.
Enough vitamin D
Vitamin D is also essential for healthy bones as it helps you absorb calcium. We mainly get our vitamin D through the effect of summer sunshine on our skin. However, it’s also important to get some in your diet.
Fruit
Focus on whole fruits rather than juices for more fiber and vitamins and aim for around 1 ½ to 2 servings each day. Break the apple and banana rut and go for color-rich pickings like berries or melons.
Veggies
Color is your credo in this category. Choose antioxidant-rich dark, leafy greens, such as kale, spinach, and broccoli as well as orange and yellow vegetables, such as carrots, squash, and yams. Try for 2 to 2 ½ cups of veggies every day.
Vitamin B6
This vitamin is essential for a healthy immune system and you need more after age 50. Good sources include potatoes, beans, meat, chicken and fish. If you think you’re not eating enough of these foods, check with your doctor about taking a supplement.
Zinc
Zinc is required for the maintenance of a healthy immune system and is most commonly found in meat, shellfish, wholemeal bread and pulses.
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