AgePage

National Institute on Aging

2 

Healthy Eating 

After 50

“I have trouble chewing.” 

“Food just doesn’t taste the same anymore.” 

“I can’t get out to go shopping.” 

“It’s too much trouble to cook for one person.” 

“I’m just not that hungry.”

Sound familiar? These are a few 

common reasons some older people 

don’t eat healthy meals. But, making 

healthy food choices is a smart thing 

to do—no matter how old you are!

Here are some tips to get you started:

F Eat many different colors and types 

of vegetables and fruits. 

F Make sure at least half of your grains 

are whole grains.

F Eat only small amounts of solid 

fats, oils, and foods high in sugars. 

Limit saturated fat (found mostly 

in foods that come from animals) 

or trans fats (found in foods like 

some margarines, shortening, 

cookies, and crackers). 

Two Plans for 

Healthy Eating

The Dietary 

Guidelines for 

Americans 

from the U.S. 

Department 

of Agriculture (USDA) and 

Department of Health and 

Human Services (DHHS) suggest two 

eating plans. Eating a variety of foods 

from each food group in either plan 

will help you get the nutrients you need.

One plan is called the USDA Food 

Guide (also known as MyPyramid). 

It suggests that people 50 or older 

choose healthy foods every day from 

the following:

Fruits—1-1⁄2 to 2-1⁄2 cups

What is the same as 1⁄2 cup of cut-up 

fruit? One medium whole fruit or 

1⁄4 cup of dried fruit

Vegetables—2 to 3-1⁄2 cups

What is the same as a cup of cut-up 

vegetables? Two cups of uncooked 

leafy vegetable

Grains—5 to 10 ounces

What is the same as an ounce of grains?

One roll, a small muffin, a slice of 

bread, 1 cup of flaked, ready-to-eat 

cereal, or 1⁄2 cup of cooked rice, 

pasta, or cereal 
AgePage

National Institute on Aging

2 

Healthy Eating 

After 50

“I have trouble chewing.” 

“Food just doesn’t taste the same anymore.” 

“I can’t get out to go shopping.” 

“It’s too much trouble to cook for one person.” 

“I’m just not that hungry.”

Sound familiar? These are a few 

common reasons some older people 

don’t eat healthy meals. But, making 

healthy food choices is a smart thing 

to do—no matter how old you are!

Here are some tips to get you started:

F Eat many different colors and types 

of vegetables and fruits. 

F Make sure at least half of your grains 

are whole grains.

F Eat only small amounts of solid 

fats, oils, and foods high in sugars. 

Limit saturated fat (found mostly 

in foods that come from animals) 

or trans fats (found in foods like 

some margarines, shortening, 

cookies, and crackers). 

Two Plans for 

Healthy Eating

The Dietary 

Guidelines for 

Americans 

from the U.S. 

Department 

of Agriculture (USDA) and 

Department of Health and 

Human Services (DHHS) suggest two 

eating plans. Eating a variety of foods 

from each food group in either plan 

will help you get the nutrients you need.

One plan is called the USDA Food 

Guide (also known as MyPyramid). 

It suggests that people 50 or older 

choose healthy foods every day from 

the following:

Fruits—1-1⁄2 to 2-1⁄2 cups

What is the same as 1⁄2 cup of cut-up 

fruit? One medium whole fruit or 

1⁄4 cup of dried fruit

Vegetables—2 to 3-1⁄2 cups

What is the same as a cup of cut-up 

vegetables? Two cups of uncooked 

leafy vegetable

Grains—5 to 10 ounces

What is the same as an ounce of grains?

One roll, a small muffin, a slice of 

bread, 1 cup of flaked, ready-to-eat 

cereal, or 1⁄2 cup of cooked rice, 

pasta, or cereal 
AgePage

National Institute on Aging

2 

Healthy Eating 

After 50

“I have trouble chewing.” 

“Food just doesn’t taste the same anymore.” 

“I can’t get out to go shopping.” 

“It’s too much trouble to cook for one person.” 

“I’m just not that hungry.”

Sound familiar? These are a few 

common reasons some older people 

don’t eat healthy meals. But, making 

healthy food choices is a smart thing 

to do—no matter how old you are!

Here are some tips to get you started:

F Eat many different colors and types 

of vegetables and fruits. 

F Make sure at least half of your grains 

are whole grains.

F Eat only small amounts of solid 

fats, oils, and foods high in sugars. 

Limit saturated fat (found mostly 

in foods that come from animals) 

or trans fats (found in foods like 

some margarines, shortening, 

cookies, and crackers). 

Two Plans for 

Healthy Eating

The Dietary 

Guidelines for 

Americans 

from the U.S. 

Department 

of Agriculture (USDA) and 

Department of Health and 

Human Services (DHHS) suggest two 

eating plans. Eating a variety of foods 

from each food group in either plan 

will help you get the nutrients you need.

One plan is called the USDA Food 

Guide (also known as MyPyramid). 

It suggests that people 50 or older 

choose healthy foods every day from 

the following:

Fruits—1-1⁄2 to 2-1⁄2 cups

What is the same as 1⁄2 cup of cut-up 

fruit? One medium whole fruit or 

1⁄4 cup of dried fruit

Vegetables—2 to 3-1⁄2 cups

What is the same as a cup of cut-up 

vegetables? Two cups of uncooked 

leafy vegetable

Grains—5 to 10 ounces

What is the same as an ounce of grains?

One roll, a small muffin, a slice of 

bread, 1 cup of flaked, ready-to-eat 

cereal, or 1⁄2 cup of cooked rice, 

pasta, or cereal 
AgePage

National Institute on Aging

2 

Healthy Eating 

After 50

“I have trouble chewing.” 

“Food just doesn’t taste the same anymore.” 

“I can’t get out to go shopping.” 

“It’s too much trouble to cook for one person.” 

“I’m just not that hungry.”

Sound familiar? These are a few 

common reasons some older people 

don’t eat healthy meals. But, making 

healthy food choices is a smart thing 

to do—no matter how old you are!

Here are some tips to get you started:

F Eat many different colors and types 

of vegetables and fruits. 

F Make sure at least half of your grains 

are whole grains.

F Eat only small amounts of solid 

fats, oils, and foods high in sugars. 

Limit saturated fat (found mostly 

in foods that come from animals) 

or trans fats (found in foods like 

some margarines, shortening, 

cookies, and crackers). 

Two Plans for 

Healthy Eating

The Dietary 

Guidelines for 

Americans 

from the U.S. 

Department 

of Agriculture (USDA) and 

Department of Health and 

Human Services (DHHS) suggest two 

eating plans. Eating a variety of foods 

from each food group in either plan 

will help you get the nutrients you need.

One plan is called the USDA Food 

Guide (also known as MyPyramid). 

It suggests that people 50 or older 

choose healthy foods every day from 

the following:

Fruits—1-1⁄2 to 2-1⁄2 cups

What is the same as 1⁄2 cup of cut-up 

fruit? One medium whole fruit or 

1⁄4 cup of dried fruit

Vegetables—2 to 3-1⁄2 cups

What is the same as a cup of cut-up 

vegetables? Two cups of uncooked 

leafy vegetable

Grains—5 to 10 ounces

What is the same as an ounce of grains?

One roll, a small muffin, a slice of 

bread, 1 cup of flaked, ready-to-eat 

cereal, or 1⁄2 cup of cooked rice, 

pasta, or cereal 
9 10 

Look for the word sodium, not salt, 

on the Nutrition Facts panel. Choose 

foods labeled “low-sodium.” Often, the 

amount of sodium in the same kind of 

food can vary greatly between brands. 

Here’s a tip: Spices, herbs, and 

lemon juice can add flavor to your 

food, so you won’t miss the salt. 

What About Fat?

Fat in your diet comes from two 

places—the fat already found in food 

and the fat added when you cook. Fat 

gives you energy and helps your body 

use certain vitamins, but it is high in 

calories. To lower the fat in your diet:

F Choose cuts of meat, fish, or 

poultry (with the skin removed) 

with less fat.

F Trim off any extra fat before cooking.

F Use low-fat dairy products and 

salad dressings.

F Use non-stick pots and pans, and 

cook without added fat.

F Choose an unsaturated or 

monosaturated vegetable oil (check 

the label) or a nonfat cooking spray.

F Instead of frying, broil, roast, 

bake, stir-fry, steam, microwave, 

or boil foods. 

F Leave skins on your fruit and 

vegetables if possible.

F Choose whole fruit over fruit juice.

F Eat whole-grain breads and cereals.

Drink plenty of liquids to help fiber 

move through your intestines.

Should I Cut Back on Salt?

The usual way people get sodium is 

by eating salt. The body needs sodium, 

but too much can make blood pressure 

go up in some people. Most fresh food 

contains some sodium. Salt is added to 

many canned and prepared foods. 

People tend to eat more salt than 

they need. If you are over age 50, about 

2/3 of a teaspoon of table salt—1,500 

milligrams (mg) of sodium—is all you 

need each day. That includes all the 

sodium in your food and drink, not 

just the salt you add when cooking or 

eating. If your doctor tells you to use 

less salt, ask about a 

salt substitute. Some 

contain sodium. 

Also, don’t 

add salt during 

cooking or at the 

table, and avoid 

salty snacks 

and processed foods. 
9 10 

Look for the word sodium, not salt, 

on the Nutrition Facts panel. Choose 

foods labeled “low-sodium.” Often, the 

amount of sodium in the same kind of 

food can vary greatly between brands. 

Here’s a tip: Spices, herbs, and 

lemon juice can add flavor to your 

food, so you won’t miss the salt. 

What About Fat?

Fat in your diet comes from two 

places—the fat already found in food 

and the fat added when you cook. Fat 

gives you energy and helps your body 

use certain vitamins, but it is high in 

calories. To lower the fat in your diet:

F Choose cuts of meat, fish, or 

poultry (with the skin removed) 

with less fat.

F Trim off any extra fat before cooking.

F Use low-fat dairy products and 

salad dressings.

F Use non-stick pots and pans, and 

cook without added fat.

F Choose an unsaturated or 

monosaturated vegetable oil (check 

the label) or a nonfat cooking spray.

F Instead of frying, broil, roast, 

bake, stir-fry, steam, microwave, 

or boil foods. 

F Leave skins on your fruit and 

vegetables if possible.

F Choose whole fruit over fruit juice.

F Eat whole-grain breads and cereals.

Drink plenty of liquids to help fiber 

move through your intestines.

Should I Cut Back on Salt?

The usual way people get sodium is 

by eating salt. The body needs sodium, 

but too much can make blood pressure 

go up in some people. Most fresh food 

contains some sodium. Salt is added to 

many canned and prepared foods. 

People tend to eat more salt than 

they need. If you are over age 50, about 

2/3 of a teaspoon of table salt—1,500 

milligrams (mg) of sodium—is all you 

need each day. That includes all the 

sodium in your food and drink, not 

just the salt you add when cooking or 

eating. If your doctor tells you to use 

less salt, ask about a 

salt substitute. Some 

contain sodium. 

Also, don’t 

add salt during 

cooking or at the 

table, and avoid 

salty snacks 

and processed foods. 
9 10 

Look for the word sodium, not salt, 

on the Nutrition Facts panel. Choose 

foods labeled “low-sodium.” Often, the 

amount of sodium in the same kind of 

food can vary greatly between brands. 

Here’s a tip: Spices, herbs, and 

lemon juice can add flavor to your 

food, so you won’t miss the salt. 

What About Fat?

Fat in your diet comes from two 

places—the fat already found in food 

and the fat added when you cook. Fat 

gives you energy and helps your body 

use certain vitamins, but it is high in 

calories. To lower the fat in your diet:

F Choose cuts of meat, fish, or 

poultry (with the skin removed) 

with less fat.

F Trim off any extra fat before cooking.

F Use low-fat dairy products and 

salad dressings.

F Use non-stick pots and pans, and 

cook without added fat.

F Choose an unsaturated or 

monosaturated vegetable oil (check 

the label) or a nonfat cooking spray.

F Instead of frying, broil, roast, 

bake, stir-fry, steam, microwave, 

or boil foods. 

F Leave skins on your fruit and 

vegetables if possible.

F Choose whole fruit over fruit juice.

F Eat whole-grain breads and cereals.

Drink plenty of liquids to help fiber 

move through your intestines.

Should I Cut Back on Salt?

The usual way people get sodium is 

by eating salt. The body needs sodium, 

but too much can make blood pressure 

go up in some people. Most fresh food 

contains some sodium. Salt is added to 

many canned and prepared foods. 

People tend to eat more salt than 

they need. If you are over age 50, about 

2/3 of a teaspoon of table salt—1,500 

milligrams (mg) of sodium—is all you 

need each day. That includes all the 

sodium in your food and drink, not 

just the salt you add when cooking or 

eating. If your doctor tells you to use 

less salt, ask about a 

salt substitute. Some 

contain sodium. 

Also, don’t 

add salt during 

cooking or at the 

table, and avoid 

salty snacks 

and processed foods. 
9 10 

Look for the word sodium, not salt, 

on the Nutrition Facts panel. Choose 

foods labeled “low-sodium.” Often, the 

amount of sodium in the same kind of 

food can vary greatly between brands. 

Here’s a tip: Spices, herbs, and 

lemon juice can add flavor to your 

food, so you won’t miss the salt. 

What About Fat?

Fat in your diet comes from two 

places—the fat already found in food 

and the fat added when you cook. Fat 

gives you energy and helps your body 

use certain vitamins, but it is high in 

calories. To lower the fat in your diet:

F Choose cuts of meat, fish, or 

poultry (with the skin removed) 

with less fat.

F Trim off any extra fat before cooking.

F Use low-fat dairy products and 

salad dressings.

F Use non-stick pots and pans, and 

cook without added fat.

F Choose an unsaturated or 

monosaturated vegetable oil (check 

the label) or a nonfat cooking spray.

F Instead of frying, broil, roast, 

bake, stir-fry, steam, microwave, 

or boil foods. 

F Leave skins on your fruit and 

vegetables if possible.

F Choose whole fruit over fruit juice.

F Eat whole-grain breads and cereals.

Drink plenty of liquids to help fiber 

move through your intestines.

Should I Cut Back on Salt?

The usual way people get sodium is 

by eating salt. The body needs sodium, 

but too much can make blood pressure 

go up in some people. Most fresh food 

contains some sodium. Salt is added to 

many canned and prepared foods. 

People tend to eat more salt than 

they need. If you are over age 50, about 

2/3 of a teaspoon of table salt—1,500 

milligrams (mg) of sodium—is all you 

need each day. That includes all the 

sodium in your food and drink, not 

just the salt you add when cooking or 

eating. If your doctor tells you to use 

less salt, ask about a 

salt substitute. Some 

contain sodium. 

Also, don’t 

add salt during 

cooking or at the 

table, and avoid 

salty snacks 

and processed foods.