There are plenty of beverage options that are low in added sugars, saturated fats, and sodium. If you drink sodas, creamy and sweet coffee drinks, or alcohol, swapping them out for healthier options can make a huge difference. It’s easy to forget about calories you consume from beverages. Here are some ideas:Ĭheck out these tips for planning healthy meals as you get older. You can move toward a healthier eating pattern by making shifts in food choices over time. To eat nutrient-dense foods across all the food groups, you may need to make some changes in your food and beverage choices.

Older adults often need fewer calories, but more nutrients, which makes it essential to eat nutrient-dense foods.

Healthy food shiftsĮating the right amount is important, but so is making sure you’re getting all the nutrients you need. Or eat just one-half of an entrée and take the rest home to enjoy as a meal the next day. To keep your portion sizes under control, try ordering smaller appetizers instead of an entrée as your meal, or share an entrée with a friend. Portion size can be a problem when eating out. For example, the serving size on the nutrition label for your favorite cereal may be 1 cup, but you may actually pour yourself 1½ cups in a bowl. A portion size may also be bigger than a serving size. For example, at home you may serve yourself two small pancakes in one portion, but at a restaurant, you may get a stack of four pancakes as one portion. A portion size can vary from meal to meal.

The term “portion” means how much of a food you are served or how much you eat. Serving sizes can help you when choosing foods and when comparing similar items while shopping, but they are not recommendations for how much of a certain food to eat. Serving and portion sizesĪ “serving size” is a standard amount of a food, such as a cup or an ounce. You can increase your physical activity level by adding walking, jogging, dancing, recreational sports, and other similar approaches to your day. Unsure which activity category you’re in? Consult the Dietary Guidelines for definitions of each level.

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