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Choosing nutritious foods can help you keep fit and strong and may prevent some diseases. Here you will find information about healthy eating for older people.
The Food Pyramid
Enjoying food is important at any age and by making healthy food choices now your body will get the vitamins and minerals you need to stay healthy, even if you don’t eat as much food as you used to.
The Food Pyramid is a nutrition guide that shows you the foods you should eat plenty of and those you should eat less frequently to maintain optimal health. It recommends daily amounts of each food type and suggests options you can try to keep your daily diet varied and interesting, so you can continue to enjoy your food.
Below is a list of the different food categories in the food pyramid, starting at the top and working down to the bottom. It is recommended that you eat more of the nutritious foods listed at the bottom of the pyramid than foods grouped at the top, as these are higher in fats and sugars and are less nutritious.
Fats, sugary snacks and alcohol
Choose very small amounts of the following:
Meat, fish, eggs and alternatives
Choose any two of the following each day:
Milk, cheese and yoghurt
Choose any three of the following each day:
*Choose low fat choices frequently if you are watching your weight.*Tasty tips - milk on cereal or porridge, cheese on toast, custard, rice or milk pudding, milky hot chocolate or malted drinks.
Fruit & vegetables
Choose four or more of the following each day:
*Choose citrus fruits frequently.
Bread, cereals and potatoes
Choose six or more of the following each day:
*Choose high fibre cereals and breads frequently. *You need at least six servings each day.
What is a serving?
Your daily diet
High fibre foods are important for good health. Eating more foods rich in fibre helps prevent constipation and to safeguard against other bowel problems.
Daily fibre guide:
High fibre snacks:
*All stewed fruit is a good source of fibre.*Nuts are not a good form of fibre.
Drink six to eight cups of fluid every day, including water, milk, tea and fruit juice. A good fluid intake is important, especially if you are eating more fibre rich foods.
All parts of your body need oxygen and this is carried in the blood by iron. Good dietary sources of iron include:
Foods rich in vitamin C, such as orange juice, will help your body to absorb more iron when taken with iron-rich food.
Vitamin D helps the body to absorb calcium from foods. It is needed to maintain healthy bones and is made by the action of sunlight on the skin. But as people age, the skin is less able to produce it, so older people need to eat foods rich in vitamin D or take a vitamin D supplement. Foods rich in vitamin D include oily fish, milk with added vitamin D, margarine, eggs and liver.
Choose lean for better health…
Choose fish more often…
Don’t forget your dairy foods…
Spice it up…
Note:If you have a medical condition such as diabetes, some of the information here will not be suitable for you. Contact your doctor or dietician for advice on your diet.