Eating Healthy Tips
To help you stay on track with your plan for eating healthy, follow these tips:
▪ Select high-fiber foods like whole grain breads and cereals, beans,
vegetables, and fruits. They can help you lower your risk for chronic diseases like
heart disease and type 2 diabetes.
▪ 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 active.
▪ 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.
▪ Keep 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 water. You 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.
Healthy cooking and following a healthy eating plan can reduce the affects of chronic diseases such as heart disease. Try these
healthy cooking tips:
▪ Go easy on fat, sugar, and salt in preparing foods. For example, make Oven Crispy Chicken instead of
fried chicken or make Baked Cod with Cheese instead of fried fish. You don’t have to leave
out all the fat, sugar, or salt - just limi