Eating a variety of foods from each food group will help you get the nutrients you need. The 2015-2020 Dietary Guidelines for Americans from the U.S. Department of Agriculture and Department of Health and Human Services describes healthy eating patterns. These guidelines are flexible to help you choose a diet of nutritious foods and drinks that you like, that are available in your area, and that fit your budget.
The Dietary Guidelines suggests that people 50 or older choose foods every day from the following:
Vegetables—2 to 3 cups
What is the same as a cup of cut-up vegetables? Two cups of uncooked leafy vegetables.
Fruits—11⁄2 to 2 cups
What is the same as a half cup of cut- up fruit? A fresh 2-inch peach or a half cup of grapes.
Grains—5 to 8 ounces
What is the same as an ounce of grains? A small bagel; a slice of whole grain bread; a cup of flaked, ready-to-eat cereal; or a half cup of cooked rice or pasta.
Protein foods—5 to 61⁄2 ounces
What is the same as an ounce of meat, fish, or poultry? One egg, 1⁄4 cup of cooked beans or tofu, a half ounce of nuts or seeds, or 1 tablespoon of peanut butter.
Dairy—3 cups of fat-free or low-fat milk
What is the same as 1 cup of milk? One cup of plain yogurt, 11⁄2 ounces of hard cheese, or 2 cups of cottage cheese.Oils—5 to 7 teaspoons
What is the same as oil added during cooking? Foods like olives, nuts, and avocados have a lot of oil in them. Other—130 to 350 calories
This includes calories from all types of foods and beverages, including baked goods, sweets, and alcohol. If you eat too many foods high in saturated fats or added sugars, you will not have enough calories left for the more nutritious foods you should be eating.
Your doctor may want you to follow a special diet because you have a health problem like heart disease or diabetes. Or, you might have been told to avoid eating some foods because they can change how well your medicines work. Talk with your doctor or a registered dietitian—a nutrition specialist—about foods you can eat instead.
Here’s a tip: Stay away from “empty calories.” These are foods and drinks with a lot of calories but not many nutrients— for example, chips, cookies, soda, and alcohol.
If you have high blood pressure or are at risk, your doctor may recommend the DASH Eating Plan. DASH stands for Dietary Approaches to Stop Hypertension. Following this plan can help you lower your blood pressure.
