« PreviousContinue »
Recipe Work Sheet
Is your favorite recipe high in fat or sodium? Write your recipe below and check pages 40 and 65 of this bulletin for ideas on how you might modify your recipe to reduce fat and sodium.
Special Advice for Older Adults
Food Facts for Older Adults
Until recently, research on nutritional requirements has focused on younger people. No one really knows enough about how nutritional needs change as people age. Researchers believe you need the same variety of foods as younger people, but different quantities of some nutrients. Furthermore, individual health and level of activity differ widely among the older population. The best strategy is to figure out a balanced approach to eating that fits your general health and preferences. Use the food guide on the next page to help you make food choices for a healthy diet.
Use the guide below to help you remember what foods and how much to eat each day. Each of the food groups in the three lower levels of the Pyramid supplies specific vitamins and minerals, so it's important to include them all to get the nutrients you need for good health. Try to have at least the lowest number of suggested servings from each of these food groups every day. The lowest
number of servings, with modest amounts of fat and sweets, provides about 1,600 calories—right for many older women. Older men need somewhat more (see chart on next page). But remember, individual needs vary, depending on your body size, health, and how active you are. If you need more food, eat more from each of these food groups, and go easy on foods from the fats, oils, and sweets group.
A Guide to Daily Food Choices
Fats, Oils, & Sweets USE SPARINGLY
KEY OFat (naturally occurring Sugars and added)
(added) These symbols show that fat and added sugars come mostly from fats, oils, and sweets, but can be part of or added to foods from the other food groups as well.
Milk, Yogurt, & Cheese Group 2-3 SERVINGS
Meat, Poultry, Fish, Dry Beans, Eggs,
Vegetable Group 3-5 SERVINGS
& Nuts Group 2-3 SERVINGS
Group 2-4 SERVINGS
Bread, Cereal, Rice, & Pasta
Source: U.S. Department of Agriculture/U.S. Department of Health and Human Services