What’s On 

Your Plate?

Smart Food Choices

for Healthy Aging

U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICES
Table of Contents

Introduction 1

Plans for Healthy Eating—The First Step 4

More Help with Healthy Eating 24

Important Nutrients to Know 30

Healthy Lifestyle—The Next Step 38

Food Shopping—Making the Trip Easier, Saving on the Cost 46

Making Sure Your Food is Safe 52

Everyday Healthy Eating—Sample Menus and Recipes 58

Roadblocks to Healthy Eating 61

A Healthier Future 66

Appendix 1—My Shopping List 68

Appendix 2—Sample Menus 72

Appendix 3—Storing Cold Food 76

For More Information 78
Introduction 1

It’s time to make lifestyle changes so 

you can stay active in the coming years. 

Research shows that it’s not too late for 

smart food choices and other good health 

habits, like being physically active, to help 

reduce your risk of chronic diseases like 

heart disease, diabetes, and osteoporosis 

and the disability that can result from them.

Making wise food choices as you grow 

older might be easier than you think. A lot of 

good information is available about nutrition 

and older people. In What’s On Your Plate? 

Smart Food Choices for Healthy Aging, the 

National Institute on Aging (NIA), part of 

the National Institutes of Health (NIH), 

introduces you to the basic facts for making 

good food choices a part of your daily life 

and for adjusting those choices as you grow 

older and your needs change. 
2 What’s on Your Plate? Smart Food Choices for Healthy Aging
Introduction 3

What’s On Your Plate? is based on the nutrition recommendations for older 

adults in the Dietary Guidelines for Americans, 2010 from the U.S. Department 

of Agriculture (USDA) and the U.S. Department of Health and Human Services 

(HHS). The source for much of the information is evidence from research, 

including studies conducted and supported by the NIH. 

You might want to first skim through the entire book to get a general idea of all 

the elements involved in healthy eating. Then you can go back to the parts of the 

book that you want to read in more detail. Tips sprinkled throughout the book can 

help you make good food choices. You can also refer to the book from time to time 

to adjust your eating pattern—the combination of all foods and beverages you eat 

and drink over time. We invite you to share your copy with friends or relatives 

or give them our website, www.nia.nih.gov/health, or our toll-free phone number 

(1-800-222-2225) so they can get their own. They can also learn more about 

NIA’s free booklets and fact sheets on a variety of topics of interest to older people 

and their families. 

What’s On Your Plate? includes a lot of resources you can check for more 

information. Some of them are websites. If you have a print copy and don’t have a 

computer or another form of Internet access, whenever possible, we have included 

a phone number where you can get similar information. If you are reading the 

book online, you can click directly on the link. 

As with many things, one size does not fit all. One of the eating plans described 

in this book might work for you. But if, for example, your Aunt Sadie has special 

needs, her doctor might suggest checking with a dietitian, an expert in how diet 

and health go together. No matter how you move forward, we hope you find 

What’s On Your Plate? a valuable resource for helping you choose better nutrition, 

an important part of health and aging. 
4 What’s On Your Plate? Smart Food Choices for Healthy Aging

Plans for 

Healthy Eating

The First Step
Plans for Healthy Eating—The First Step 5

A FEW YEARS AGO, Diana and Nick both turned 50. Like many of their friends, 

the Spencers thought that making some changes in their lives might be a good idea. 

They’d put on some weight, and their doctor said their cholesterol levels were going up. 

When they were younger, Nick and Diana were very active—they were known to 

dance until late at night whenever they could. They ate any food they wanted—

donuts for breakfast on the weekends and lots of soda were standards. As the years 

went by, work, children, and errands left little time for physical activities, and the 

Spencers found themselves eating more fast-food meals. Now, the couple knows they 

should make better food choices. But how should they start? Where is information 

they can trust?

Diana and Nick can find nutrition information 

they can trust in the Dietary Guidelines for Americans,

which contain advice about what and how much 

to eat and which foods to avoid. Every 5 years, the 

U.S. Department of Agriculture (USDA) and U.S. 

Department of Health and Human Services (HHS) use 

the latest nutrition research to develop these Guidelines

that encourage people to eat more vegetables, fruits, 

whole grains, and lean sources of protein and dairy 

products; to choose foods that are low in added sugars 

and solid fats; and to limit salt (sodium) intake. 

HERE’S A TIP

If your doctor suggests 

you follow a limited diet 

to manage a condition 

like diabetes or heart or 

kidney disease, you’ll need 

to find out how to make 

your special diet work with 

one of these eating plans. 

A dietitian can be really 

helpful.
6 What’s On Your Plate? Smart Food Choices for Healthy Aging

To help you create a healthy eating pattern, the Guidelines suggest two 

sensible eating plans: the USDA Food Patterns (see below) and the DASH 

Eating Plan (see page 22). DASH stands for Dietary Approaches to Stop 

Hypertension. Both are healthy options, whether or not you have high blood 

pressure (hypertension). Both are flexible so you can probably include many foods 

you prefer. The USDA Food Patterns even include adaptations for people on 

vegetarian or vegan diets. 

The USDA Food Patterns 

The USDA Food Patterns suggest that people over 50 keep an eye on calories 

while choosing a variety of healthy foods from five major food groups and limiting 

solid fats and added sugars. Calories are the way to measure the energy you get 

from food. How many calories you need depends on whether you are a man or a 

woman and how physically active you are each day. First, choose the calorie total 

that’s right for you from the chart on the next page. 
Plans for Healthy Eating—The First Step 7

HOW MANY CALORIES DO YOU NEED?

If you are over age 50 and you want to stay at the weight you are 

now—not lose and not gain, how many calories do you need to eat 

each day? The Dietary Guidelines suggest:

1,600 

calories

1,800 

calories

2,000-2,200

calories

Not physically 

active

Moderately 

active

Active 

lifestyle

For a Woman

2,000-2,200

calories

2,200-2,400

calories

2,400-2,800

calories

Not physically 

active

Moderately 

active

Active 

lifestyle

For a Man

Physical activity refers to the voluntary movements you do that 

burn calories. Brisk walking, dancing, and swimming are examples 

of moderate activity. An active lifestyle might include jogging, singles 

tennis, or swimming laps.
8 What’s On Your Plate? Smart Food Choices for Healthy Aging

The chart below shows how to reach three different daily calorie totals. 

Suggestions are given as daily amounts, unless shown as weekly. 

DAILY CALORIE COUNT EXAMPLES FOR THE USDA FOOD PATTERNS 

1,600 calories 2,000 calories 2,600 calories

Grains 5 ounces or 

equivalent

6 ounces or 

equivalent

9 ounces or 

equivalent

Vegetables 2 cups 2 1/2 cups 3 1/2 cups

Fruits 1 1/2 cups 2 cups 2 cups

Protein foods 5 ounces or 

equivalent

5 1/2 ounces or 

equivalent

6 1/2 ounces or 

equivalent

Seafood 8 ounces/week 8 ounces/week 10 ounces/week

Meat, poultry, eggs 24 ounces/week 26 ounces/week 31 ounces/week

Nuts, seeds, 

soy products

4 ounces/week 4 ounces/week 5 ounces/week

Dairy products 3 cups 3 cups 3 cups

Oils 22 grams 27 grams 34 grams

Solid fats and added 

sugars (SoFAS)

121 calories 258 calories 362 calories
Plans for Healthy Eating—The First Step 9

Let’s look more closely at the recommendations for the different food groups 

in the USDA Food Patterns. What foods are in each group? What are “protein 

foods?” How much of your daily fruit need is met by a medium banana? How 

should you count beverages? To answer these questions and more, starting on the 

next page, you’ll find more detailed information for the five major food groups, as 

well as oils and solid fats and added sugars. We’ve also included some examples of 

one ounce or an ounce-equivalent (something that gives you the same amount of 

nutrients as an ounce). The USDA Food Patterns food groups are:

Grains

Vegetables

Fruits

 Protein Foods

 Dairy Products

 Oils

 Solid Fats and 

Added Sugars (SoFAS)
10 What’s On Your Plate? Smart Food Choices for Healthy Aging

DIANA LOVES BREAD AND PASTA. It might be easy for her to eat too much 

from this food group. If she eats more than is suggested for her activity level, 

she’ll be eating too many calories.

Any food made from wheat, rye, rice, oats, 

cornmeal, barley, or another cereal grain is a 

grain product. In addition to bread and pasta, 

there are cereal, rice, grits, tortillas, even popcorn. 

Look for grain choices that are low in 

saturated and trans fat and low in added sugar 

when possible. But be careful—low-fat baked 

goods can be high in added sugar.

Try to choose grain products made from 

whole grains. Make sure the first food on the 

ingredient list contains the word “whole,” such as 

whole wheat, whole oats, or whole grain. Other 

whole grains include popcorn, brown rice, wild 

rice, buckwheat, bulgur, and quinoa. Whole grains 

can help you add fiber to your diet. For more on 

fiber, see page 32.

HERE’S A TIP

Be sure to make at 

least half your grains 

whole grains. Try whole 

wheat pasta, wholegrain English muffins, 

or a whole-grain bread, 

rather than basic white. 

The USDA Food Patterns

Grains
Plans for Healthy Eating—The First Step 11

Slice of bread Half an English muffin Mini-bagel

Small (21/2-inch) muffin Cup flaked cereal Half cup cooked rice, pasta, 

or cooked cereal

Two 3-inch pancakes

ONE OUNCE OR AN OUNCE-EQUIVALENT:

Three cups popcorn 6-inch corn or flour tortilla 
12 What’s On Your Plate? Smart Food Choices for Healthy Aging

WHEN DIANA WAS GROWING UP, she never wanted to eat vegetables. Maybe 

that was because her mother used to cook vegetables until they were very soft 

and sometimes tasteless. But now, Diana has learned to steam her vegetables 

until they are just crisp, and there are several she is happy to eat.

Sometimes, vegetables get a bum rap. That’s 

a shame because delicious vegetables come in 

a wide variety of colors and flavors. Dark green 

vegetables include broccoli, collard greens, 

spinach, and kale. Some red and orange 

vegetables are acorn squash, carrots, pumpkin, 

tomato, and sweet potato. Starchy vegetables are 

foods like corn, green peas, and white potatoes. 

Other vegetables include eggplant, beets, 

cauliflower, Brussels sprouts, celery, artichokes, 

and onions. Beans and peas (not green peas) 

include black beans, garbanzo beans (chickpeas), 

lima beans, soybeans, and tofu. These can also 

be counted in the protein foods group. (See the 

tip on page 16.)

HERE’S A TIP

Vary your veggies. 

Brighten your plate with 

vegetables that are red, 

orange, and dark green. 

They taste great and 

are good for you too. 

The USDA Food Patterns

Vegetables
Plans for Healthy Eating—The First Step 13

Cup uncooked 

leafy vegetables

Six baby carrots or 

one medium carrot

Half a large baked 

sweet potato

Small (6-inch) ear of corn Small baked potato Five broccoli florets

Large stalk celery

ONE HALF CUP OF VEGETABLES EQUALS:

Half cup cooked 

green beans Half large (3 x 4-inch) 

red pepper
14 What’s On Your Plate? Smart Food Choices for Healthy Aging

OTHER THAN ORANGE JUICE in the morning, the Spencers rarely ate fruit. 

When they bought fruit from the grocery store, they often forgot it was in the 

drawer in their fridge. When they had lunch in the cafeteria, fruit was not 

usually offered. 

Nick and Diana are not alone. Older Americans 

generally do not eat enough fruit. Yet, there are 

so many choices—citrus fruits like oranges and 

grapefruits; different kinds of berries; fruits that 

grow on trees such as apricots, cherries, peaches, 

and mangoes; and others like figs, raisins, and 

pineapple. Try some that you haven’t eaten before. 

Fruits with skins like apples and pears provide 

extra fiber that promotes regularity. 

HERE’S A TIP

Do you wonder how 

many vegetables and 

fruits you should eat at 

a meal? Look at your 

plate. Vegetables and 

fruits should fill up half 

the dish. 

The USDA Food Patterns

Fruits
Plans for Healthy Eating—The First Step 15

Small piece of fruit, such as 

a 2-inch peach or large plum

Half an 8-inch banana or 

half an orange

Quarter cup dried fruit

Four ounces of 100% fruit juice Half a medium grapefruit One-eighth of a 

medium cantaloupe

Half inch wedge of 

watermelon

Sixteen grapes Four strawberries

ONE HALF CUP OF FRUIT EQUALS:
16 What’s On Your Plate? Smart Food Choices for Healthy Aging

NICK WAS SURPRISED at how easy it was to eat more than the suggested amount 

of protein each day. His favorite lunch spot serves a burger that weighs a half 

pound—eight ounces. That’s more protein than Nick needs to eat in a whole day. 

He still has to count the egg he had for breakfast and what he has for dinner! 

You might have a similar problem. But, 

simply cutting back on other food groups to keep 

your calories in line won’t solve the problem 

because you’ll be missing out on the nutrients 

those food groups give you. In addition to 

watching how much food with protein you eat, 

try to choose lean or low-fat foods. Higher fat 

choices count as added fats and oils. Try to eat 

seafood instead of meat at least twice a week to 

balance your proteins.

HERE’S A TIP

Are you confused about 

whether beans, peas, and 

foods made from soybeans 

should be counted as 

vegetables or protein 

foods? It’s up to you. 

Here’s an example: if you 

eat 1⁄2 cup of baked beans 

with dinner, you get to 

choose whether to count 

the beans as 1⁄2 cup of 

vegetables or 2 ounces of 

protein foods, depending 

on what else you’ve eaten 

during the day.

Protein Foods

The USDA Food Patterns
Plans for Healthy Eating—The First Step 17

12 almonds, 24 pistachios, 

or 7 walnut halves 

Half ounce seeds such as 

hulled and roasted pumpkin, 

sunflower, or squash seeds

Tablespoon peanut butter 

Half cup split pea, lentil, 

or bean soup

Quarter cup cooked beans Quarter cup tofu

One egg

ONE OUNCE SERVING EQUALS:

Falafel patty 

(21/4 inches, 4 ounces)

Two tablespoons hummus
18 What’s On Your Plate? Smart Food Choices for Healthy Aging

Cup or 8 ounces yogurt 11/2 ounces hard cheese, 

such as cheddar, mozzarella, 

Swiss, or Parmesan

Third cup shredded cheese

Cup calcium-fortified 

soy beverage

Two cups cottage cheese Cup pudding 

made with milk

ONE CUP OF MILK IS THE SAME AS:

NICK LOVES DRINKING MILK, so it is not a problem for him to get 3 cups a 

day. But, Diana is not a milk drinker. There are lots of other ways for her to 

meet her daily dairy goal. 

Most adults do not get enough dairy products. For your heart health, always 

try to pick from the many low-fat or fat-free choices in the dairy products food 

group. Choosing fat-free or low-fat milk and yogurt, rather than cheese, gives 

you important vitamins and minerals and less sodium and fat.

The USDA Food Patterns

Dairy Products
Plans for Healthy Eating—The First Step 19

Oils are high in calories, but they are also an 

important source of nutrients like vitamin E. If possible, 

use oils instead of solid fats, like butter, when cooking. 

Measuring your daily oils can be tricky—knowing 

what you add while cooking or baking is one thing. 

But oil is naturally part of some foods. 

HERE’S A TIP

The suggested amounts 

of oils are usually given 

in grams—how would 

you measure that? 

A teaspoon of oil has 

about 4.5 grams of fat. 

Half a medium avocado 

has 3 teaspoons of oil

Four large ripe olives 

have 1/2 teaspoon of oil

Tablespoon of peanut butter 

has 2 teaspoons of oil

Ounce of dry-roasted nuts 

has 3 teaspoons of oil

Ounce of sunflower seeds 

has 3 teaspoons of oil

HOW MUCH OIL IS IN:

Tablespoon of mayonnaise 

(not mayonnaise-type salad 

dressing) has 21/2 teaspoons of oil

Oils

The USDA Food Patterns
20 What’s On Your Plate? Smart Food Choices for Healthy Aging

CAN NICK FOLLOW HIS CALORIE PLAN and still have a glazed donut on 

Sunday morning?

Maybe Nick can still enjoy a Sunday treat. For 

most people, the USDA Food Patterns allow extra 

calories every day for solid fats and added sugars in 

the processed foods they eat. If Nick can meet his 

goals in each food group, choosing foods that are low 

in fat and without added sugar whenever possible, he 

might just have some calories left over each day. These 

extra calories can be used as he likes. On Sunday 

mornings, Nick could have a glazed donut—as long 

as he counts it as a grain and doesn’t go over his 

suggested limits for SoFAS. 

HERE’S A TIP

Eating meats that are 

not lean, milk products 

that are not low-fat 

or fat-free, or foods 

with added fats and/

or sugars count toward 

your daily SoFAS limit. 

That’s why you should 

always try to make lowfat or fat-free choices in 

all food groups. 

Solid Fats and Added Sugars 

(SoFAS)

The USDA Food Patterns
Plans for Healthy Eating—The First Step 21

Copyright 2011 Tufts University. For details about the MyPlate for Older Adults, please see 

http://nutrition.tufts.edu/research/myplate-older-adults.

MyPlate for Older Adults

MYPLATE FOR OLDER ADULTS

The Dietary Guidelines for Americans, 2010 present a general outline for a 

healthy diet. But, as you age, some foods may be better than others for staying 

healthy and reducing your chance of illness. In 2011, the U.S. Department of 

Agriculture’s Human Nutrition Research Center on Aging at Tufts University 

created MyPlate for Older Adults as a companion to MyPlate, the federal 

government’s food group symbol.

MyPlate for Older Adults highlights the unique nutritional and physical activity 

needs of people as they age. It gives examples of foods that have high levels of 

vitamins and minerals in each serving. Like the federal government’s Dietary 

Guidelines for Americans, 2010, MyPlate recommends limiting foods that are high 

in trans fats and saturated fats, limiting salt and added sugars, and eating plenty of 

whole grains.
22 What’s On Your Plate? Smart Food Choices for Healthy Aging

The DASH Plan presents a slightly different way to look at how you eat. A 

number of major research studies have shown that following the DASH Plan can 

lower blood pressure. It emphasizes whole grains, fruits, vegetables, fat-free or 

low-fat dairy, seafood, poultry, beans, seeds, and nuts. It contains less salt and 

sodium, sweets, added sugars, fats, and red meats than the typical American eats.

DASH recommendations are spread over eight food groups. If you need to, 

refer back to the “How many calories do you need?” box on page 7. Then see 

below for the amounts you should eat each day, unless given as weekly amounts:

THE SPENCERS’ NEIGHBOR, CARLOS, just learned that his blood pressure 

is a little high. This news makes him especially curious about the DASH 

(Dietary Approaches to Stop Hypertension) Plan. His parents already have 

high blood pressure (hypertension), so this approach to eating might be a good 

way for him to reduce his chance of getting high blood pressure. And he wants 

to be able to tell his parents more about DASH. 

DASH PLAN RECOMMENDATIONS FOR 

SEVERAL DAILY CALORIE COUNT EXAMPLES

1,600 calories 2,000 calories 2,600 calories

Grains 6 servings 6-8 servings 10-11 servings

Fruits 4 servings 4-5 servings 5-6 servings

Vegetables 3-4 servings 4-5 servings 5-6 servings

Fat-free or low-fat milk 

and milk products 

2-3 servings 2-3 servings 3 servings

Lean meat, poultry, 

and fish 

3-4 ounces or less 6 ounces or less 6 ounces or less

Nuts, seeds, and legumes 3-4 servings per week 4-5 servings per week 1 serving per day

Fats and oils 2 servings 2-3 servings 3 servings

Sweets and added sugars 3 servings or less 

per week

5 servings or less 

per week

less than 2 

servings per day

The DASH Eating Plan 
Plans for Healthy Eating—The First Step 23

DASH is organized by servings for most food groups. A DASH serving equals:

Grains. One ounce or equivalent

Fruits. Half cup cut-up fruit or equivalent

Vegetables. Half cup cooked vegetables or equivalent

 Meats, poultry, and fish. One ounce cooked meats, poultry, 

or fish or one egg

 Nuts, seeds, and legumes. Foods like two tablespoons peanut butter, 

third cup or 11/2 ounces of nuts, half cup cooked beans, or one cup 

bean soup

 Fats and oils. One teaspoon soft margarine or vegetable oil, 

one tablespoon mayonnaise, and one tablespoon regular 

salad dressing or two tablespoons low-fat dressing 

 Sugars. One tablespoon jam or jelly, half cup regular jello, or one cup 

regular lemonade

ADDED SUGARS

With both eating plans, added sugars mean more calories without 

more nutrients. For some people, added sugars can lead to higher 

levels of fats in the blood, raising their risk of heart disease. Read 

the ingredients label to see if the processed food you are eating has 

added sugar. Key words on the label to look for: brown sugar, corn 

sweetener, corn syrup, dextrose, fructose, fruit juice concentrate, 

glucose, high-fructose corn syrup, honey, invert sugar, lactose, 

maltose, malt syrup, molasses, raw sugar, sucrose, sugar, and 

maple syrup. 
24 What’s On Your Plate? Smart Food Choices for Healthy Aging

More Help with 

Healthy Eating
More Help with Healthy Eating 25

CARLOS IS 63. When he was growing up, he loved his mother Rosa’s homemade 

frijoles refritos. But now he is trying to make wiser food choices, and he knows that 

those refried beans were high in fat. After learning about the Dietary Guidelines,

Carlos is trying to decide which eating plan to follow. He has some questions. 

Can he have snacks? Does he have to measure everything he eats? And where 

can he get information about those Nutrition Facts labels? 

Snacking 

Snacks are okay, as long as they are smart food 

choices. If you want an afternoon pick-me-up or afterdinner snack, have a piece of fruit, or spread peanut 

butter or low-fat cream cheese on whole wheat toast. 

Don’t forget to include snacks in your daily food count. 

For example, one tablespoon of peanut butter spread 

on a slice of whole wheat toast counts toward the grains 

group and the protein foods group. Some ideas for 

healthy snacking include:

• Have an ounce of cheese with some whole-grain 

crackers, a container of low-fat or fat-free yogurt, 

or some low-fat popcorn.

• Put fruit instead of candy in the bowl on your 

coffee table.

• Keep a container of cleaned, raw vegetables in 

the fridge.

• If you want some chips or nuts, don’t eat from the 

bag. Count out a serving, and put the bag away.

HERE’S A TIP

When you are out and need 

a snack, don’t be tempted 

by a candy bar. Instead, 

take along some fruit or 

raw vegetables in a plastic 

bag when you go out.
26 What’s On Your Plate? Smart Food Choices for Healthy Aging

Servings and Portions 

Do you have to measure or weigh everything you eat? 

Not really. Some people find it helps to measure things 

carefully at first, but once you get used to your new eating 

plan, strict measuring probably won’t be necessary. 

But, what exactly is a serving? And is that different from 

a portion?

The word “serving” can have different meanings 

depending on how it is used. A DASH Plan serving is 

how much of each food you should eat to meet the plan’s 

daily recommendation. (See page 29 to learn more about 

serving sizes on the Nutrition Facts label). 

The term “portion” means how much of a single food 

is actually on your dish—a portion size can vary from 

meal to meal. For example, one restaurant might serve 

larger portions than another. 

Here are some pictures to help you understand about 

how much you are eating.

HERE’S A TIP

Portion size can be a 

very real problem when 

eating out. To keep your 

portion sizes under 

control, try ordering one 

or two small appetizers 

instead of a large entrée. 

Or, you could share an 

entrée with a friend, or 

eat just half, and ask for 

a take-out container for 

the rest. Put the leftovers 

in the fridge as soon as 

possible. Then enjoy 

them the next day for 

lunch or dinner. 

Two tablespoons 

cream cheese =

GOLF BALL

Three ounces of 

meat or poultry =

DECK OF CARDS
More Help with Healthy Eating 27

Three ounces 

grilled/baked fish =

CHECKBOOK

One cup cooked 

vegetables, salad, 

or baked potato = 

BASEBALL

1-11/2 ounces cheese =

FOUR DICE 

Here are some more 

examples:

Half cup fruit, beans, rice, 

noodles, or ice cream =

CUPCAKE WRAPPER, 

HALF OF A BASEBALL

One teaspoon margarine or oil =

TIP OF FIRST FINGER

One pancake or tortilla =

COMPACT DISC OR DVD

Quarter cup raisins =

LARGE EGG

3 ounces of meat or poultry =

PALM OF HAND
28 What’s On Your Plate? Smart Food Choices for Healthy Aging

Reading the Label 

Reading labels can help you make good food choices. Processed and packaged 

foods and drinks—you’ll find them in cans, boxes, bottles, jars, and bags—have a 

lot of nutrition and food safety information on their labels or packaging. Look for:

Product dates. You might see one of three types of product dates on some foods 

you buy:

• “Sell by” tells how long the store can sell foods like meat, poultry, eggs, or 

milk products—buy it before this date 

• “Use by” tells how long the food will be at peak quality—if you buy or use it 

after that date, some foods might not be safe any longer

• “Best if used by” (or “best if used before”) tells how long the food has the 

best flavor or quality—it is not a purchase or safety date

Ingredients list. This tells you everything that a processed food contains. Did you 

know that the items are presented from largest to smallest ingredient? That is, there 

is more of the first ingredient listed on the label than any other ingredient. The last 

ingredient on the list is found in the smallest amount. 

Nutrition Facts label. The U.S. Food and Drug Administration (FDA) requires 

a Nutrition Facts label on all processed food. You can find nutrition information 

for fresh vegetables and fruits from sources like www.nutrition.gov. Click on “Look 

up calories or nutrients in food.” Or you can call the USDA’s Food and Nutrition 

Information Center at 1-301-504-5414.

The Nutrition Facts label is all white with black letters. You can see a sample 

label on the following page, along with a few key things to know about it. To learn 

more about the information on this label, go to www.fda.gov, search “labeling and 

nutrition,” and choose “Nutrition Facts Label Programs & Materials.”
More Help with Healthy Eating 29

HERE’S A TIP

If a food has 5% of the 

Daily Value or less, it is 

low in that nutrient. If 

it has 20% or more, it 

is high in that nutrient. 

Low or high can be either 

good or bad—it depends 

on whether you need 

more of a nutrient (like 

fiber) or less (like fat).

At the top, you will find 

the FDA definition of a 

serving of that food or 

drink and the number of 

servings in the container. 

The rest of the nutrition 

information on the label 

is for one serving, not 

for the whole package or 

bottle. If a can or package 

holds two servings and 

you eat the whole thing, 

you have eaten double 

all the numbers on the 

Nutrition Facts label—

twice the calories, twice 

the fat, twice the protein, 

twice the %DV, and so on.

Daily Value (DV) is how much 

of each nutrient most people 

need each day. The %DV says 

what part (as a percent) of the 

total daily recommendation for 

a nutrient is in a serving. The 

Daily Value is based on eating 

2,000 calories each day, so if 

you are eating fewer calories 

and eat a serving of this food, 

your %DV will be higher than 

you see on the label. 

CARLOS’S SISTER SOFIA was surprised last week. She had been drinking a bottle 

of iced tea every day with her lunch. But when she read the label, she discovered 

that each bottle was 21/2 servings! 

That’s right. Manufacturers might put more than one serving in a container 

that looks like it is for one person. That soft drink or frozen pot pie dinner you were 

planning on having all by yourself might contain two or more servings. And that’s not 

just for packaged foods. Some bagels are so large they can equal two or more grains 

group servings. Pay attention to the measured size—you can’t assume these servings 

match those in the USDA Food Patterns or DASH plan. 
30 What’s On Your Plate? Smart Food Choices for Healthy Aging

Important 

Nutrients 

to Know
Important Nutrients to Know 31

ESTHER AND STEVEN both go to Dr.Wang for their general medical care. Recently, 

she told Esther that her blood sugar is in the prediabetic range and suggested Esther 

lose a few pounds and start exercising regularly. Dr.Wang also talked to her about 

changing the amount of protein and carbohydrates she eats. Then it was Steven’s 

turn. His cholesterol has gone up recently. Dr.Wang wanted him to start reducing the 

fat in his diet. That was going to be especially hard for Steven who loved the chips 

and buffalo wings with blue cheese dressing that were served when he and his friends 

played cards on Thursday nights. Dr.Wang surprised them both when she said 

Steven’s bone density was a little low. They didn’t know older men could have 

problems with bone strength. Dr.Wang suggested they both exercise and get extra 

calcium and vitamin D to protect bone strength.

Your body needs nutrients to survive and stay healthy. 

There are five main types—proteins, carbohydrates, 

fats, vitamins and minerals, and water. What does each 

of these nutrients do in your body? What foods are they 

found in? 

Proteins 

Proteins are often called the body’s building blocks. 

They are used to build and repair tissues. They help you 

fight infection. Your body uses extra protein for energy. 

Good sources of protein are seafood, lean meat and 

poultry, eggs, beans and peas, soy products, and 

unsalted nuts and seeds. Protein is also found in dairy 

products. Protein from plant sources tends to be lower 

in fat and cholesterol and provides fiber and other 

health-promoting nutrients. 

HERE’S A TIP

Foods in each group have 

different nutrients. Picking 

an assortment from every 

food group throughout 

the week will help you 

get many nutrients. And 

the variety of foods will 

make your meals more 

interesting.
32 What’s On Your Plate? Smart Food Choices for Healthy Aging

Carbohydrates 

Carbohydrates are the body’s main source of energy. 

There are two types of carbohydrates: simple and complex. 

Simple carbohydrates are found in fruits, vegetables, and 

milk products, as well as in sweeteners like sugar, honey, 

and syrup and foods like candy, soft drinks, and frosting or 

icing. Complex carbohydrates are found in breads, cereals, 

pasta, rice, beans and peas, and starchy vegetables such 

as potatoes, green peas, and corn.

Many carbohydrates also supply fiber. Fiber is a type 

of complex carbohydrate found in foods that come from 

plants—fruits, vegetables, nuts, seeds, beans, and whole 

grains. Eating food with fiber can prevent stomach or 

intestinal problems, such as constipation. It might also 

help lower cholesterol and blood sugar. 

Fats 

Fats also give you energy and help you feel satisfied 

after eating. Oils, shortening, butter, and margarine are 

types of fats, and mayonnaise, salad dressings, table cream, 

and sour cream are high in fat. Foods from animal sources 

and certain foods like seeds, nuts, avocado, and coconut 

also contain fat. There are different categories of fats—

some are healthier than others: 

Monounsaturated. These include canola oil, olive oil, 

peanut oil, and safflower oil. They are found in avocados, 

peanut butter, and some nuts and seeds. 

Polyunsaturated. Some are corn oil, soybean oil, and 

flaxseed oil. They are also found in fatty fish, walnuts, and 

some seeds. 

Saturated. These fats are found in red meat, milk 

products including butter, and palm and coconut oils. 

Regular cheese, pizza, and grain-based and dairy desserts 

are common sources of saturated fat in our meals. 

HERE’S A TIP

Cholesterol is a fat-like 

substance found in some 

foods. Your body needs 

some cholesterol. But 

research suggests that 

eating a lot of foods high 

in saturated fat is 

associated with higher 

levels of cholesterol in 

your blood which may 

increase your risk of 

heart disease. Try to limit 

cholesterol to less than 

300 mg each day. If your 

doctor says you need to 

lower your cholesterol, 

you might need to limit 

cholesterol in your food 

to less than 200 mg 

each day.
Important Nutrients to Know 33

Trans fats (trans fatty acids). Processed trans fats are found in stick margarine 

and vegetable shortening. Trans fats are often used in store-bought baked goods and 

fried foods at some fast-food restaurants. 

You can tell monounsaturated and polyunsaturated fats because they are liquid 

at room temperature. These types of fat seem to lower your chance of heart disease. 

But that doesn’t mean you can eat more than the Dietary Guidelines suggest. 

Trans fats and saturated fats are usually solid at room temperature. Trans fat and 

saturated fat can put you at greater risk for heart disease and should be limited.

Vitamins and Minerals

Vitamins. Vitamins help your body grow and work the way it should. There are 

13 vitamins—vitamins C, A, D, E, K, and the B vitamins (thiamine, riboflavin, 

niacin, pantothenic acid, biotin, B6, B12, and folate). Vitamins have different 

jobs—helping you resist infections, keeping your nerves healthy, and helping your 

body get energy from food or your blood to clot properly. By following the Dietary 

Guidelines, you will get enough of most of these vitamins from food. 

Vitamins and minerals are measured in a variety of ways. The most common are:

• mg – milligram

• mcg – microgram

• IU – international unit

Micrograms are used to measure very small amounts—there are 1,000 micrograms 

in a milligram. The size of an international unit varies depending on the vitamin or 

drug it is used to measure.

 Your doctor might suggest that, like some older adults, you need extra of a few 

vitamins, as well as the mineral calcium. It is usually better to get the nutrients you 

need from food, rather than a pill. That’s because nutrient-dense foods contain 

other things that are good for you like fiber. Look for foods fortified with certain 

vitamins and minerals, like some B vitamins, calcium, and vitamin D. That means 

those nutrients are added to the foods to help you meet your needs. 

Most older people don’t need a complete multivitamin supplement. But if you 

don’t think you are making the best food choices, look for a supplement sold as a 

complete vitamin and mineral supplement. It should be well balanced and contain 

100% of most recommended vitamins and minerals. Read the label to make sure 

the dose is not too large. Avoid supplements with mega-doses. Too much of some 
34 What’s On Your Plate? Smart Food Choices for Healthy Aging

VITAMIN/MINERAL SUPPLEMENTS FOR PEOPLE OVER AGE 50 

Minerals. Minerals also help your body function. Some minerals, like iodine 

and fluoride, are only needed in very small quantities. Others, such as calcium, 

magnesium, and potassium, are needed in larger amounts. As with vitamins, if you 

eat a varied diet, you will probably get enough of most minerals.

Vitamin 

D

Vitamin 

B6

Vitamin 

B12

Folate

If you are age 50–70, you need at least 600 IU, but not more 

than 4,000 IU. If you are age 70 and older, you need at least 

800 IU, but not more than 4,000 IU. You can get vitamin D 

from fatty fish, fish liver oils, fortified milk and milk products, 

and fortified cereals.

Men need 1.7 mg every day. Women need 1.5 mg every day. 

You can get vitamin B6 from fortified cereals, whole grains, 

organ meats like liver, and fortified soy-based meat substitutes. 

You need 2.4 mcg every day. Some people over age 50 have 

trouble absorbing the vitamin B12 found naturally in foods, 

so make sure you get enough of the supplement form of this 

vitamin, such as from fortified foods. You can get vitamin B12

from meat, fish, poultry, milk, and fortified cereals.

You need 400 mcg each day. Folic acid is the form used to 

fortify grain products or added to dietary supplements. You can 

get folate from dark-green leafy vegetables like spinach, beans 

and peas, fruit like oranges and orange juice, and folic acid 

from fortified flour and fortified cereals.

vitamins and minerals can be harmful, and you might be paying for supplements 

you don’t need.
Important Nutrients to Know 35

CALCIUM FOR PEOPLE OVER 50

1,200 mg 

each day

1,000 mg 

each day

1,200 mg 

each day

Women age 51 

and older

Men age 51 

to 70

Men age 71 

and older

Women and men age 51 and older: Don’t take more than 2,000 mg of calcium in a day.

Sodium is another mineral. In most Americans’ diets, sodium primarily comes 

from salt (sodium chloride), though it is naturally found in some foods. Sodium is 

also added to others during processing, often in the form of salt. We all need some 

sodium, but too much over time can contribute to raising your blood pressure or 

put you at risk for heart disease, stroke, or kidney disease. 

How much sodium is okay? People 51 and older should reduce their sodium to 

1,500 mg each day—that includes sodium added during manufacturing or cooking 

as well as at the table when eating. That is about 2/3 teaspoon of salt. Preparing 

your own meals at home without using a lot of processed foods or adding salt will 

allow you to control how much sodium you get. Look for grocery products marked 

“low sodium,” “unsalted,” “no salt added,” “sodium free,” or “salt free.” To limit 

sodium to 1,500 mg daily, try using less salt when cooking, and don’t add salt 

Calcium is a mineral that is important for strong bones and teeth, so there are 

special recommendations for older people who are at risk for bone loss. You can 

get calcium from milk and milk products (remember to choose fat-free or low-fat 

whenever possible), some forms of tofu, dark-green leafy vegetables (like collard 

greens and kale), soybeans, canned sardines and salmon with bones, and calciumfortified foods. 

There are several types of calcium supplements. Calcium citrate and calcium 

carbonate tend to be the least expensive. 
36 What’s On Your Plate? Smart Food Choices for Healthy Aging

HERE’S A TIP

In the case of sodium, 

don’t be confused by the 

Nutrition Facts label. It 

uses the recommended 

level for people 50 and 

younger, 2,400 mg. 

Just check the actual 

milligrams of sodium on 

the label and keep to the 

amount recommended 

for people 51 and 

older—1,500 mg. 

With age, you might lose some of your 

sense of thirst. To further complicate matters, 

some medicines might make it even more 

important for you to have plenty of fluids. 

Take sips from a glass of water, milk, or juice 

between bites during meals. But don’t wait for 

mealtime—try to add liquids throughout the 

day. For example, have a cup of low-fat soup as 

an afternoon snack. Drink a full glass of water 

if you need to take a pill. Have a glass of water 

before you exercise or go outside to garden or 

walk, especially on a hot day. Remember, water 

is a good way to add fluids to your daily routine 

without adding calories.

before you take the first bite. If you make this change 

slowly, you will get used to the difference in taste. Eating 

more vegetables and fruit also helps—they are naturally 

low in sodium and provide more potassium.

Water

It’s important for your body to have plenty of fluids 

each day. Water helps you digest food, absorb nutrients 

from food, and then get rid of the unused waste. Water is 

found in foods—both solids and liquids, as well as in its 

natural state. 

“BUT I DON’T FEEL THIRSTY”
Important Nutrients to Know 37
38 What’s On Your Plate? Smart Food Choices for Healthy Aging

Healthy Lifestyle

The Next Step
Healthy Lifestyle—The Next Step 39

NICK’S COWORKER MARVIN fondly thought back to his early 20s when he was the 

skinny kid on the block and tried so hard to put on weight. His mom had told him 

the pounds would come. Now he knew she was right. In the 15 years since he turned 

40, Marvin has gained more than 15 pounds. What happened? And what should he 

do about it now? 

As you grow older, if you continue eating the same 

types and amounts of food but do not become more 

active, you will probably gain weight. That’s because 

your metabolism (how your body gets energy from 

food) slows with age. Your body uses less energy, and 

that means it needs less food to make the energy it 

needs. The energy your body gets from the nutrients in 

the food you eat is measured as calories. 

You may have heard the phrase “calories in, calories 

out” or maybe “energy in, energy out.” It’s true—as 

a rule of thumb, the more calories you eat, the more 

active you have to be. Likewise, the reverse is also true— 

the more active you are, the more calories you need. If 

you eat more calories than your body uses, you could 

gain weight. As you age, your body might need less food 

for energy, but it still needs the same amount of the 

nutrients we just described. What should you do? 

HERE’S A TIP

To learn more about 

calories, go to www.fda.gov, 

and put “Make Your Calories 

Count” in the search window. 

To check how many calories 

are in a food, go to 

www.supertracker.usda.gov/

foodapedia.aspx.
40 What’s On Your Plate? Smart Food Choices for Healthy Aging

Taking in Calories 

Writing down what and how much you eat each day will help you keep track of 

your total daily calories and also help you see if you are making the best choices. 

If you and your healthcare provider are worried about weight gain, you should 

choose nutrient-dense foods. These foods give you lots of nutrients without a lot of 

extra calories. On the other hand, foods that are high in calories for the amount 

of food are called calorie dense. They may or may not have nutrients. High-calorie 

foods with little nutritional value, like potato chips, sugar-sweetened drinks, candy, 

baked goods, and alcoholic beverages, are sometimes called “empty calories.” 

Can choosing a nutrient-dense food instead of a calorie-dense food really 

make a difference? Below are some examples of nutrient-dense choices side by side 

with similar foods that are not nutrient-dense, have more calories, or both (from 

www.supertracker.usda.gov/foodapedia.aspx.

Hamburger patty, 4 oz., 

precooked, extra lean ground beef

167 calories

Hamburger patty, 4 oz., 

precooked, regular ground beef

235 calories

Large apple, 8 oz.

110 calories

Apple pie, eighth of a 2-crust 9” pie

356 calories

Two slices of 100% whole wheat 

bread (1 oz. each)

138 calories

Medium croissant 

(2 oz.)

231 calories

Medium baked potato with peel, 

2 tablespoons low-fat sour cream

203 calories

French fries, one medium 

fast-food order

457 calories

Roasted chicken breast, 

skinless (3 oz.)

141 calories

Fried chicken wings 

with skin and batter (3 oz.)

479 calories

or

or

or

or

or
Healthy Lifestyle—The Next Step 41

WHAT IS BMI—BODY MASS INDEX?

Your doctor might mention BMI when talking about your weight. 

Your BMI—body mass index—is a number based on your height and 

weight that can be compared to a chart to see if you are considered 

overweight or underweight. 

Obesity is a growing problem for all age groups in the United States. 

In older adults who are overweight, the decision whether to lose some 

or all of that extra weight is complicated, and BMI is just one factor. 

Body changes that come with age and health problems may mean that 

an older person’s desired weight is higher than for someone younger. 

The National Heart, Lung, and Blood Institute, part of NIH, has 

information on obesity and physical activity at www.nhlbi.nih.gov and 

on BMI at www.nhlbi.nih.gov/guidelines/obesity/bmi_tbl.htm. Or you can 

call NHLBI at 1-301-592-8573 to order publications.

Another way to think about the idea of nutrient-dense and calorie-dense foods is 

to look at a variety of foods that all provide the same calories. Let’s say that you wanted 

to have a snack that contained about 100 calories. You might choose one of these:

• 7- or 8-inch banana

• two ounces baked chicken breast with no skin

• three cups low-fat popcorn

• two regular chocolate-sandwich cookies

• half cup low-fat ice cream

• one scrambled large egg cooked with fat

• 20 peanuts

• half of the average-size candy bar

Which would make a better snack for you? Although these examples all have 

about 100 calories, there are some big differences: 

• banana, chicken, peanuts, or egg are more nutrient dense

• popcorn or chicken are likely to help you feel more satisfied 

• chicken, peanuts, or egg have more protein 

• cookies, candy, and ice cream have more added sugars
42 What’s On Your Plate? Smart Food Choices for Healthy Aging

Burning Calories 

We all need to burn off calories to help maintain a 

healthy body weight for our size and age. You use some 

calories simply without thinking about it in your day-to-day 

activities. How active do you have to be beyond that? 

There is no simple answer. The important thing to 

remember is that many people need to become more 

active than they are now, and you might be one of them. 

Each person uses different amounts of calories doing 

the same type of activity. In general, heavier people use 

more calories. Those who weigh less use fewer. Women also 

probably use fewer. Experts do not know how the number 

of calories used during an activity differs for older people 

compared to those who are younger. As an example, if an 

average younger man—around 5’10”, 154 pounds—eats 

a wedge of apple pie for dessert (about 356 calories), 

how long would he have to ride a bicycle to burn off the 

calories? More than an hour based on some estimates. We 

don’t know if it’s the same for you, but whether you would 

have to ride even longer or a little less, that’s still a long 

time on a bike. And what if you ate an apple (about 110 

calories) instead of that pie? You’d have to spend less time 

on the bike to burn the calories.

Balancing the calories you eat and drink with the 

calories burned by being physically active helps to maintain 

a healthy weight. Check your weight once a week. Then 

you’ll know whether you are balancing the calories in and 

calories out or whether you need to be more active.

How much physical activity? Although any amount of 

regular physical activity is good for you, aim for at least 

150 minutes of physical activity each week. Unless you are 

already that active, you won’t do that much all at once—

10-minute sessions several times a day on most days are 

fine. People over age 65 should be as physically active as 

their abilities and conditions will allow. Doing anything is 

better than doing nothing at all.

HERE’S A TIP

From time to time, you 

could keep a food diary. 

By keeping track of what 

you are eating for a few 

days, you might be able 

to see if you need to be 

more active to burn off 

all the calories you 

are eating.
Healthy Lifestyle—The Next Step 43

BALANCING CALORIES (ENERGY) IN AND CALORIES OUT

Maintaining Weight

Your weight will stay the same 

when the calories you eat and 

drink equal the calories you burn. 

Losing Weight

You will lose weight when the 

calories you eat and drink are less 

than the calories you burn.

Gaining Weight

You will gain weight when the 

calories you eat and drink are 

greater than the calories you burn.

ENERGY 

IN

ENERGY =

OUT

ENERGY 

IN

ENERGY < OUT

ENERGY 

IN

ENERGY > OUT

Most older people can be moderately active. But you might want to talk to 

your doctor if you aren’t used to energetic activity and you want to start a vigorous 

exercise program or significantly increase your physical activity. You should also 

check with your doctor if you have health concerns like dizziness, shortness of 

breath, chest pain or pressure, an irregular heartbeat, blood clots, joint swelling, 

a hernia, or recent hip or back surgery. Your doctor might have some safety tips 

or suggest certain types of exercise for you.
44 What’s On Your Plate? Smart Food Choices for Healthy Aging

The National Institute on Aging (NIA) wants you to be more physically 

active. To help you fit exercise and physical activity into your daily 

life, NIA created the Go4Life campaign. Go4Life offers a variety of 

free, evidence-based resources for older adults in one convenient spot— 

www.nia.nih.gov/Go4Life. 

On the Go4Life website, you will find: 

• sample endurance, strength, balance, and flexibility exercises 

with print and video demonstrations 

• My Go4Life, an interactive tool you can use to set personal 

exercise goals and track your progress 

• motivational tip sheets 

• personal success stories 

• and much more!

You can also order Go4Life materials in English and Spanish by calling 

NIA at 1-800-222-2225 (toll-free).

Go4Life is a registered trademark of the U.S. Department of Health and Human Services.

You don’t have to spend a lot of money joining a gym or hiring a personal 

trainer. Think about the kinds of physical activities that you enjoy—for example, 

walking, running, bicycling, gardening, housecleaning, swimming, or dancing. 

Try to make time to do what you enjoy on most days of the week. And then 

increase how long you do it, or add another fun activity.
Healthy Lifestyle—The Next Step 45
46 What’s On Your Plate? Smart Food Choices for Healthy Aging

Food Shopping

Making the Trip Easier, 

Saving on the Cost
Food Shopping—Making the Trip Easier, Saving on the Cost 47

MARVIN’S NEIGHBOR, SHARISE, is so busy she often picks up dinner at a fastfood restaurant or the shopping mall. She only stops at the grocery for milk, bread, 

and snacks or to pick up a prepared meal. Sharise is not sure how to start shopping 

for healthy food choices and wonders about the cost. Some grocery stores have 

designed shelf tags or food labels that show which foods are healthier—for example, 

high fiber, low in sugar, low-fat, or whole grain. If the grocery store Sharise uses 

has such a program, it will be easier to find healthy foods.

Shopping for Food That’s Good for You 

If you have a choice of where to get your groceries, 

pick a store that is clean and well-supplied. If it is also 

busy, the stock is probably more likely to turn over quickly 

and items won’t be near their sell-by or use-by date. But 

don’t depend on that—always check the dates.

Many people say a successful trip to the grocery store 

starts with a shopping list. Throughout the week, try to 

keep a list of food and supplies you need. Keeping to a 

list helps you follow a budget because you will be less 

likely to buy on impulse. You can find a prepared grocery 

list that will help you choose healthy types of foods on 

page 68 in Appendix 1. 

When making your shopping list, check your staples.

These include items like cereal; flour; sugar; cans of 

low-sodium soup, fruit, and tuna fish; bags of frozen 

vegetables or fruit; frozen or bottled 100% juice; 

powdered, dry milk or ultra-pasteurized milk in a shelf 

carton; pasta; and low-sodium spaghetti sauce in a jar. 

Staples are nice to have around if you can’t go grocery 

shopping. 

HERE’S A TIP

If you live alone and still 

enjoy cooking, talk to a 

friend who might not enjoy 

cooking as much as you 

do. Offer to cook a meal 

or two if he or she will 

grocery shop for you. 
48 What’s On Your Plate? Smart Food Choices for Healthy Aging

A trip to the grocery store can be a chore for anyone, 

but as you get older, you might have some new reasons 

for not going. For example, getting around a big food 

store might be difficult. What can you do? Some stores 

have motorized carts, which you can use. Ask if there 

is an employee who can help you reach things or push 

your cart. If your store has a pharmacy department, you 

might find a seat there if you get tired. Plan to shop at a 

time of day when you are rested. And if it’s a busy store, 

try to pick a time when it might not be so crowded; that 

way you won’t have to stand in a long check-out line. 

Check with your local Area Agency on Aging to see if 

there are volunteers in your area who can help. 

Some people think a grocery delivery service is 

helpful. You’ll want to ask about fees and other charges 

before deciding if this service would work for you. Many 

require access to a computer for ordering. 

Shopping for healthy foods, especially fresh fruits 

and vegetables, might be hard where you live. People 

who live in rural areas or some city neighborhoods 

often have trouble finding larger supermarkets. Instead, 

they have to shop at convenience stores and small 

neighborhood markets. Sometimes smaller stores have 

limited selections of fresh foods. You might try talking 

to the managers or owners. Let them know that you 

and others are interested in buying more fresh fruits 

and vegetables, whole-grain products, and low-fat milk 

products. 

Try to find a CSA (Community Supported 

Agriculture) group. CSAs are membership or 

HERE’S A TIP

The USDA Cooperative 

Extension Service 

has dollar-stretching 

recipes. You can find 

your local office at 

www.csrees.usda.gov/

Extension or by calling 

a local library or county 

government for the 

phone number.

SHARISE STOPPED BY her parents’ house recently and was surprised to see 

so little food in the fridge. When she was growing up, the fridge was always 

packed. Her parents explained they just hadn’t felt like going to the store. 
Food Shopping—Making the Trip Easier, Saving on the Cost 49

subscription groups that allow you to buy in-season fruits and vegetables directly 

from farmers. You agree to buy produce from a participating local farmer, and each 

week you receive a box, bag, or basket of a variety of the food being harvested at 

that time. LocalHarvest is one organization that can help you find a CSA in your 

area. You can go to their website, www.localharvest.org, or call 1-831-515-5602.

If you can find a farmers’ market or vegetable stand nearby during the growing 

season, fruits and vegetables might cost less than in the grocery store. LocalHarvest 

can also direct you to farmers’ markets in your area. Your local government might 

have a listing of farmers’ markets. Or you can search online at http://search.ams.

usda.gov/farmersmarkets. You might also be able to get some help from the federal 

government to pay for vegetables and fruits from farmers’ markets through the 

Seniors Farmers’ Market Nutrition Program, www.fns.usda.gov/wic/SeniorFMNP/

SFMNPmenu.htm. They provide coupons you can use at farmers’ markets and 

roadside stands.

Help with Food Costs 

Even when you know which foods you should choose for your health, being 

able to pay for those foods might be hard, especially if you are on a fixed income. 

Start by deciding how much you can afford to spend on food. There are websites 

that can help you plan a food budget. For example, the USDA supports such a 

website through Iowa State University, www.extension.iastate.edu/foodsavings. This 

website also has inexpensive recipes based on the Dietary Guidelines. If you don’t 

have access to the Internet, you can call the Iowa State University Extension offices 

at 1-515-296-5883. Their staff will help you develop a food budget.

Once you have a budget, read the store ads in the newspaper to see what 

is on sale. Try to plan some meals around featured items, and pick up some 

extra canned goods or staples that are on sale. But, stocking up on sale items 

only makes good sense if they are foods you would buy anyway. And check the 

expiration or use-by date. A product might be on sale because it is almost out of 

date. Choose items with dates farthest in the future.

Some ways to save money when grocery shopping are:

• Ask your local grocery stores if they have a senior discount or a loyalty 

or discount card. Besides getting items at a lower price, you may also get 

store coupons.
50 What’s On Your Plate? Smart Food Choices for Healthy Aging

• Use coupons to help you save money. Remember that coupons only help if 

they are for things you would buy anyway. Sometimes, another brand costs 

less even after you use the coupon.

• Consider store brands—they usually cost less. These products are made 

under a special label, sometimes with the store name. You might have to look 

on shelves that are higher or lower than eye level to find them. 

• Be aware that convenience costs more. You can often save money if you are 

willing to do a little work. For example, buy whole chickens and cut them 

into parts; shred or grate your own cheese; make your own yogurt smoothie; 

and avoid instant rice or instant oatmeal. Bagged salad mixes cost more and 

might not stay fresh as long as a head of lettuce.

• Look at unit prices. Those small stickers on the shelves tell you the price, but 

also the unit price—how much the item costs per ounce, per pound, or for a 

standard number. Compare unit prices to see which brand is the best value.

• Try to buy in bulk, but only buy a size you can use before it goes bad. If you 

buy meat in bulk, decide what you need to use that day and freeze the rest in 

portion-sized packages right away.

• Focus on economical fruits and vegetables like bananas, apples, oranges, 

cabbage, sweet potatoes, dark-green leafy vegetables, green peppers, and 

regular carrots.

• Think about the foods you throw away. For less waste, buy or cook only what 

you need. 

• Resist temptations at the checkout. Those snack foods and candy are put 

there for impulse buying. Save money and avoid empty calories!

• Choose less red meat, processed foods, baked goods, and snacks. You’ll save 

money and make smart food choices too.

No matter how careful you are, the cost of food can still eat up a big part of 

your budget. There may be additional help. Here are some federal government 

programs:

SNAP, www.fns.usda.gov/snap. Supplemental Nutrition Assistance Program (the 

program in your state may have a different name), 1-800-221-5689. This used to 

be called Food Stamps. A special debit card can be used to buy most types of food, 

as well as seeds and plants to grow food.
Food Shopping—Making the Trip Easier, Saving on the Cost 51

Child and Adult Care Food Program, www.fns.usda.gov/cacfp/child-and-adult-carefood-program. Provides meals and snacks to eligible older adults taking part in adult 

day care programs.

Commodity Supplemental Food Program, www.fns.usda.gov/fdd/programs/csfp. 

Provides some vegetables, fruits, grain products, dry beans, and canned meats to 

eligible older people to supplement their own food. 

Emergency Food Assistance Program, www.fns.usda.gov/fdd/programs/tefap. 

Provides food needed by low-income older adults who might not have enough to eat.

There are also private groups working with older people to help them get 

enough food:

Feeding America, www.feedingamerica.org. 1-800-771-2303. Runs food pantries, 

soup kitchens, and community kitchens.

Food Bank Locator, www.feedingamerica.org/foodbank-results.aspx.

National Hunger Hotline, www.whyhunger.org. 1-866-348-6479. The Hotline can 

help people in need find emergency food supplies and government assistance programs. 

While some older people have trouble finding enough money to buy food, 

others need help preparing meals. There are a variety of groups around the country 

that deliver meals to people who have trouble getting out of their homes. These 

groups usually offer one hot meal a day. One of the largest is the Meals on Wheels 

Association of America. 

NATIONAL RESOURCES FOR LOCATING HELP WITH FOOD COSTS

There are several ways to learn more about programs that offer help 

with meals or food costs. You could contact each program listed above 

separately, or you could use one of these services:

• Eldercare Locator, www.eldercare.gov or call 1-800-677-1116 

(toll-free)

• Federal and state benefit information, www.benefits.gov or call 

1-800-333-4636 (toll-free)

• National Council on Aging, www.benefitscheckup.org
52 What’s On Your Plate? Smart Food Choices for Healthy Aging

Making Sure 

Your Food 

is Safe 
Making Sure Your Food is Safe 53

ED’S MOM recently spent several days in the hospital because she got very sick 

after eating a hamburger that had not been cooked to the recommended temperature. 

She recovered, but now the whole family is more concerned about the safety of the 

foods they eat. 

Food can be unsafe for many reasons. It might be 

contaminated by germs—microbes such as bacteria, 

viruses, or fungi-like molds. These microbes might 

have been present before the food was harvested 

or collected, or they could have been introduced 

during handling or preparation. In either case, the 

food might look fine but could make you very sick. 

Food can also be unsafe because it has “gone bad.” 

Sometimes you may see mold growing on the surface. 

Avoid Getting Sick from Your Food 

For an older person, a food-related illness can be 

life threatening. As you age, you have more trouble 

fighting off microbes. Health problems, like diabetes 

or kidney disease, also make you more likely to get 

sick from eating foods that are unsafe. So if you 

are over age 65, be very careful about how food is 

prepared and stored. 

HERE’S A TIP

For more free information 

on food safety, visit 

www.fsis.usda.gov. 

Under “Topics,” click 

“Fact Sheets,” or you can 

call the USDA Meat & 

Poultry Hotline at 

1-888-674-6854.
54 What’s On Your Plate? Smart Food Choices for Healthy Aging

Foods that might make you sick. There are some foods that can be dangerous 

for an older person no matter what—so, if you are over 65, the USDA 

recommends you avoid: 

• raw or undercooked fish, shellfish, meat, and poultry

• refrigerated smoked fish (for example, lox)

• hot dogs, deli meats, and luncheon meats (unless these are reheated 

to 165° F)

• raw or unpasteurized milk and milk products 

• soft cheeses made from unpasteurized milk, including feta, brie, 

camembert, blue, and queso fresco

• raw or undercooked eggs or egg product, as found in cookie dough, 

eggnog, and some salad dressings

• raw sprouts

• unwashed fresh vegetables including lettuce

• unpasteurized juice from fruits and vegetables

Taste and smell. As you grow older, your senses of taste and smell might change. 

Or medicines might make things taste different. If you can’t rely on your sense of 

taste or smell to tell that food is spoiled, be extra careful about how you handle 

your food. If something might not look, smell, or taste right, throw it out—don’t 

take a chance with your health.

Storage. Food safety starts with storing your food properly. Sometimes that’s 

as simple as following directions on the container. For example, if the label says 

“refrigerate after opening,” do that! It’s also a good idea to keep any canned and 

packaged items in a cool place. 

When you are ready to use a packaged food, check the date on the label. 

That bottle of juice might have been in your cabinet so long it is now out of date. 

(See page 28 to learn more about understanding the date on the food label.) 

Try to use refrigerated leftovers within 3 or 4 days to reduce your risk of food 

poisoning. Throw away foods older than that or those that show moldy areas.
Making Sure Your Food is Safe 55

HERE’S A TIP

Remember to rinse all 

fruits and vegetables 

under running water, 

even if you plan to peel 

them before eating. 

That’s because it’s easy 

to transfer bacteria from 

the peel or rind to the 

inside of your fruits and 

veggies when you’re 

cutting. 

Food Safety When Cooking

When preparing foods, follow four basic steps—clean, 

separate, cook, and chill.

Clean. Wash your hands and the counter with hot, soapy 

water, and make sure your utensils are clean before 

you start to prepare food. Clean the lids of cans before 

opening. Rinse fruits and vegetables under running water, 

but do not use soap or detergent. Do not rinse raw meat 

or poultry before cooking—you might contaminate other 

things by splashing disease-causing microbes around 

without realizing it. 

Keep your refrigerator clean, especially the vegetable 

and meat bins. When there is a spill, use hot soapy water 

to clean it up.

Separate. Keep raw meat, poultry, seafood, and eggs 

(and their juices and shells) away from foods that won’t 

be cooked. That begins in your grocery cart—put raw 

vegetables and fruit in one part of the cart, maybe the top 

part. Things like meat should be put in the plastic bags 

the store offers and placed in a separate part of the cart. 

At check-out, make sure the raw meat and seafood aren’t 

mixed with other items in your bags. When you get home, 

keep things like raw meat separate from fresh fruit and 

vegetables (even in your refrigerator). Don’t let the raw 

meat juices drip on foods that won’t be cooked before 

they are eaten.

When you are cooking, it is also important to keep 

ready-to-eat foods like fresh produce or bread apart 

from food that will be cooked. Make sure your hands, 

counter, and cutting boards are clean before you begin. 

Use a different knife and cutting board for fresh produce 

than you use for raw meat, poultry, and seafood. Or, use 

one set, and cut all the fresh produce before handling 
56 What’s On Your Plate? Smart Food Choices for Healthy Aging

foods that will be cooked. Wash your utensils and cutting 

board in hot soapy water or the dishwasher, and clean the 

counter and your hands afterwards. If you put raw meat, 

poultry, or seafood on a plate, wash the plate in hot soapy 

water before reusing it for cooked food.

Cook. Use a food thermometer, put in the thickest part 

of the food you are cooking, to check that the inside has 

reached the right temperature. The chart below shows 

what the temperature inside food should be before you 

stop cooking it. No more runny fried eggs or hamburgers 

that are pink in the middle.

Bring sauces, marinades, soups, and gravy to a boil 

when reheating.

HERE’S A TIP

Why is it safe for my 

steak to be pink in the 

middle, but not my 

hamburger? When 

meat is ground to make 

hamburger, bacteria can 

be spread throughout the 

meat. A higher cooking 

temperature is needed to 

kill the bacteria inside. 

But, in a solid piece 

of meat, any possible 

bacteria remain on the 

outer surface where they 

are killed more quickly. 

USDA-RECOMMENDED SAFE MINIMUM 

INTERNAL TEMPERATURES

All meats and 

seafood

145 °F

(with a 3-minute 

rest time)

All ground meats 160 °F

Egg dishes 160 °F

All poultry 165 °F

Hot dogs and 

luncheon meats 165 °F

No matter what temperature you set your 

oven at, the temperature inside your food 

needs to reach the level shown here to be safe.
Making Sure Your Food is Safe 57

HERE’S A TIP

You may have always 

thought you should let 

hot foods cool before 

putting them in the 

refrigerator. Not true. 

Putting hot food items 

in the fridge as soon 

as possible will keep 

bacteria from growing 

in your food. Divide 

food into smaller 

portions, place in 

shallow containers, 

and refrigerate.

Chill. Keeping foods cold slows the growth of microbes, 

so your refrigerator should always be at 40 °F or below. 

The freezer should be at 0 °F or below. But just because 

you set the thermostat for 40 °F doesn’t mean it actually 

reaches that temperature. Use refrigerator/freezer 

thermometers to check. 

Put food in the refrigerator within 2 hours of buying 

or cooking it. If the outside temperature is over 90 °F, 

refrigerate within 1 hour. Put leftovers in a clean, shallow 

container that is covered and dated. Use or freeze 

leftovers within 3 to 4 days. You can find refrigerator and 

freezer storage times for common foods in Appendix 3 

on page 76.

Eating Out

It’s nice to take a break from cooking or get together 

with others for a meal at a restaurant. But, do you think 

about food safety when you eat out? You should. Pick 

a place that looks clean. If your city or state requires 

restaurants to post a cleanliness rating near the front door, 

check it out. Don’t be afraid to ask the waiter or waitress 

how items on the menu are prepared. For example, could 

you have the tuna cooked well instead of seared? Or, if 

you find out the Caesar salad dressing is made with raw 

eggs, ask for another salad dressing. Consider avoiding 

buffets. Sometimes food in buffets sits out for a while and 

might not be kept at the proper temperature—whether 

hot or cold. If you take leftovers home, get them into the 

refrigerator within 2 hours—sooner if the temperature 

outside is above 90 °F. 
58 What’s On Your Plate? Smart Food Choices for Healthy Aging

Everyday 

Healthy Eating

 Sample Menus and Recipes
Everyday Healthy Eating—Sample Menus and Recipes 59

NICK AND DIANA NOW REALIZE that they were right about making changes to 

their lifestyle. They did some research and now have a much better idea of the types 

and amounts of foods they should be choosing every meal and have already started 

increasing their daily physical activity. But they haven’t been cooking a lot in 

recent years and aren’t so sure about how to put healthy meals together. Where can 

they find ideas?

Still not exactly sure what to eat? To get you started, here are resources with some 

sample menus, many of which provide about 2,000 calories a day. Of course, the 

exact calorie count can vary, depending on preparation and ingredients. Nevertheless, 

these should give you an idea of how to plan meals around the Dietary Guidelines

suggestions. 

Sample menus and exchange lists for 1,200- and 1,600-calorie menus are 

available at www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/sampmenu.htm. This 

website offers examples of traditional American cuisine, Asian-American cuisine, 

southern cuisine, Mexican-American cuisine, and lacto-ovo vegetarian cuisine. 

You can also get personalized menu planning help based on the Dietary Guidelines

at www.choosemyplate.gov—your own Daily Food Plan. At this website, you’ll also find 

a lot more information about the food groups and how to follow the 2010 Dietary 

Guidelines. We’ve included four of their 2,000-calorie sample menus in Appendix 2, 

starting on page 72. 
60 What’s On Your Plate? Smart Food Choices for Healthy Aging

Economical and tasty recipes that follow the Dietary Guidelines and include 

nutrition facts label information are available online in English and Spanish at 

http://recipefinder.nal.usda.gov. 

Sample menus and some recipes for the DASH eating plan are available 

from NIH’s National Heart, Lung, and Blood Institute (NHLBI). Your Guide to 

Lowering Your Blood Pressure with DASH is available online at www.nhlbi.nih.gov/

health/public/heart/hbp/dash/new_dash.pdf, or see For More Information to learn how 

to contact NHLBI. 

Some federal government websites with recipes for healthy dishes, including 

nutrition information, are:

U.S. Department of Agriculture 

www.nutrition.gov/recipes

Centers for Disease Control and Prevention

www.cdc.gov/healthyweight/healthy_eating/recipes.html

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov
Roadblocks to Healthy Eating Roadblocks to Healthy Eating 61

Roadblocks to 

Healthy Eating
62 What’s On Your Plate? Smart Food Choices for Healthy Aging

There are some common problems that can make it harder for older people to 

follow through on smart food choices. Here are some problem-solving suggestions: 

Are you tired of cooking or eating alone? Maybe you are tired of planning and 

cooking dinners every night. Have you considered some potluck meals? If everyone 

brings one part of the meal, cooking is a lot easier, and there might be leftovers to 

share. Or try cooking with a friend to make a meal you can enjoy together. Also look 

into having some meals at a nearby senior center, community center, or religious 

facility. Not only will you enjoy a free or low-cost meal, but you will have some 

company while you eat. 

Do you have problems chewing food? Do you avoid some foods because they 

are hard to chew? People who have problems with their teeth or dentures often 

avoid eating meat, fruits, or vegetables and might miss out on important nutrients. 

If you are having trouble chewing, see your dentist to check for problems. If you 

wear dentures, the dentist can check how they fit. 

Is it sometimes hard to swallow your food? If food seems to get stuck in your 

throat, it might be that less saliva in your mouth is making it hard for you to swallow 

your food. Drinking plenty of liquids with your meal might help. Talk to your doctor 

about what might be causing your dry mouth and the problem swallowing.

Does food taste different? Are foods not as tasty as they used to be? It might not 

be the cook’s fault! Maybe your sense of taste, smell, or both has changed. Growing 

older can cause your senses to change, but so can a variety of other things such 

as dental problems or medication side effects. Taste and smell are important for 

healthy appetite and eating. 

SHARISE WANTS TO HELP her parents make smart food choices, but each 

parent has special needs. How can she make it a little easier for her mom and 

dad to have a healthier lifestyle too? 
Roadblocks to Healthy Eating 63

Do you feel sad and don’t want to eat? Feeling blue 

now and then is normal, but if you continue to feel sad, 

ask your doctor for help. Being unhappy can cause a loss 

of appetite. Help might be available. For example, you 

might need to talk with someone trained to work with 

people who are depressed.

Are you just not hungry? Maybe you are not sad, but 

just can’t eat very much. Changes to your body as you age 

can cause some people to feel full sooner than they did 

when younger. Or lack of appetite might be the side effect 

of a medicine you are taking—your doctor might be able 

to suggest a different drug. 

Try being more physically active. In addition to all 

the other benefits of exercise and physical activity, it may 

make you hungrier.

If you aren’t hungry because food just isn’t appealing, 

there are ways to make it more interesting. Make sure 

your foods are seasoned well, but not with extra salt. 

Try using lemon juice, vinegar, or herbs to boost the 

flavor of your food. 

Vary the shape, color, and texture of foods you eat. 

When you go shopping, look for a new vegetable, fruit, or 

seafood you haven’t tried before or one you haven’t eaten 

in a while. Sometimes grocery stores have recipe cards 

near items. Or ask the produce staff or meat or seafood 

department staff for suggestions about preparing the new 

food. Find recipes online. Type the name of a food and 

the word “recipes” into a search window to look for ideas.

Foods that are overcooked tend to have less flavor. 

Try cooking or steaming your vegetables for a shorter 

time, and see if that gives them a crunch that will help 

spark your interest. 

HERE’S A TIP

It’s never too late to 

learn some cooking 

skills—or refresh those 

you might not have used 

in a while. You can go 

online to find information 

on basic cooking 

techniques and recipes 

for one person. Borrow 

simple cookbooks from 

your local library, or 

try an adult education 

cooking course. TV 

cooking shows might be 

helpful—they often show 

you step-by-step how to 

prepare and cook foods. 

Some grocery stores 

are even beginning to 

have cooking coaches 

available to answer your 

cooking questions.
64 What’s On Your Plate? Smart Food Choices for Healthy Aging

Do you have trouble getting enough calories? If you aren’t eating enough, add 

snacks throughout the day to help you get more nutrients and calories. Snacks can 

be healthy—for example, raw vegetables with a low-fat dip or hummus, low-fat 

cheese and whole-grain crackers, or a piece of fruit. Unsalted nuts or nut butters 

are nutrient-dense snacks that give you added protein. You could try putting 

shredded low-fat cheese on your soup or popcorn or sprinkling nuts or wheat germ 

on yogurt or cereal. 

If you are eating so little that you are losing weight but don’t need to, your 

doctor might suggest protein and energy supplements. Sometimes these help 

undernourished people gain a little weight. If so, they should be used as snacks 

between meals or after dinner, not in place of a meal and not right before one. Ask 

your doctor how to choose a supplement.

Do your physical problems make it hard to eat? Sometimes illnesses like 

Parkinson’s disease, stroke, or arthritis can make it harder for you to cook or feed 

yourself. Your doctor might recommend an occupational therapist. He or she might 

suggest rearranging things in your kitchen, make a custom splint for your hand, or 

give you special exercises to strengthen your muscles.

Devices like special utensils and plates might make meal time easier or help 

with food preparation. You can search the U.S. Department of Education’s website, 

www.abledata.com, for information on products designed to make it easier for 

people to do things on their own. Or call 1-800-227-0216 (toll-free) to learn more. 

Can foods and medicines interact? Medicines can change how food tastes, make 

your mouth dry, or take away your appetite. In turn, some foods can change how 

certain medicines work. You might have heard that grapefruit juice is a common 

culprit when used with any of several drugs. Chocolate, licorice, and alcohol are 

some of the others. Whenever your doctor prescribes a new drug for you, be sure to 

ask about any food/drug interactions. 

Do you think you are lactose intolerant? Some older people believe they 

are lactose intolerant because they have uncomfortable stomach and intestinal 

symptoms when they have dairy products. Your doctor can do tests to learn whether 

or not you do indeed need to limit or avoid dairy foods when you eat. If so, talk to 
Roadblocks to Healthy Eating 65

your healthcare practitioner about how to meet your calcium and vitamin D needs. 

Even lactose-intolerant people might be able to have small amounts of milk when 

taken with food. There are non-dairy food sources of calcium, lactose-free milk and 

milk products, calcium- and vitamin D-fortified foods, and supplements. 

Did you know that weight issues can add to frailty? Older people who don’t 

get enough of the right nutrients can be too thin or too heavy. Some may be too 

thin because they don’t get enough food. But others might be overweight partly 

because they get too much of the wrong types of foods. Keeping track of what 

you are eating could help you see which foods you should eat less of, more of, or 

not at all.

Obesity is a growing problem in the United States, and the number of older 

people who are overweight or obese is also increasing. But frailty is also a problem, 

and not just in thin people. As you grow older, you can lose muscle strength, but 

you also get more fat tissue. This can make you frail, and in time, you might have 

problems getting around and taking care of yourself. Being overweight puts you 

more at risk for frailty and disability. 

But, just losing weight is not necessarily the answer. That’s because sometimes 

when older people lose weight, they lose even more muscle than they already have 

lost. That puts them at greater risk for becoming frail and falling. They also might 

lose bone strength and be at more risk for a broken bone after a fall. Exercise helps 

you keep muscle and bone. Also, for some people, a few extra pounds late in life can 

act as a safety net should they get a serious illness that limits how much they can eat 

for a while. 

The 2010 Dietary Guidelines encourage people 65 and older who are overweight 

to try to avoid gaining more weight. But, those who are very overweight (obese) 

might be helped by intentional weight loss, especially if they are at risk for heart 

disease, suggest the Guidelines. So, if you think you weigh too much, check with 

your doctor before starting a diet. He or she can decide whether or not losing a few 

pounds will be good for you and how you can safely lose weight. 
66 What’s On Your Plate? Smart Food Choices for Healthy Aging

A Healthier 

Future
A Healthier Future 67

THE SPENCERS HAVE CHANGED THEIR DIETS, and so far, their cholesterol levels are 

a little lower. They are dancing again on Saturday nights at the nearby community 

center. Nick still has a donut on Sunday morning, but he walks to the bakery. They’re 

always on the lookout for recipes for healthy meals that they can cook together. 

Turns out the DASH Eating Plan was just right for Carlos. He lowered his 

blood pressure and found healthy snacks to have at work. In fact, his coworkers 

enjoy sharing his microwave popcorn with him!

Steven still plays poker with his friends but gave up the buffalo wings. 

Instead, he brings baked wings with fat-free dressing, and most of his poker mates 

seem to prefer those. Esther’s blood sugar is almost back to a normal level—she 

watches what she eats and, along with Steven, has joined a group of mall walkers.

Marvin is still struggling with his mid-life weight gain, but he’s following a 

Go4Life exercise routine. When he rakes leaves, he can tell his endurance has improved. 

Fast food became a thing of the past for Sharise, once she learned how to find 

healthy foods in the grocery store. Now she shares with others her tips for cooking 

quick and healthy meals at home. She arranged for her parents to eat at the senior 

center once a week, and that helped take a weight off her shoulders as well.

When Ed’s family eats out, they always pepper the waiter with questions about 

how food is prepared. But they also leave a nice tip!

The Spencers and their friends, neighbors, and coworkers are all thinking about 

what’s on their plate, and now it’s your turn. Changing how you think about food 

might not be easy at first, but keeping your goal of a healthier lifestyle in mind will 

help you make better choices about the kinds of food you eat and how much. With 

a little practice, those choices will become easier and more natural—more a part of 

your everyday life, so in time you will make them without even thinking. 

Keep this book handy and refer to it when you are unsure or need more 

information. With good nutrition and increased physical activity a part of your daily 

life, you will be taking charge of your health—maybe even making it better with age. 
68 What’s On Your Plate? Smart Food Choices for Healthy Aging

APPENDIX 1

My Shopping List

DAIRY CASE

Making a shopping list will help you in two ways. It will remind you to look for the nutritious 

foods you should be eating, and it will make it easier to stick to your food budget. Be sure to 

include the items you need for your menus and any low-calorie basics you need to restock 

in your kitchen. This sample shopping list from www.health.gov includes a variety of healthy 

foods for you to look for. You can make a blank copy of these pages to use when you shop, or 

use this list as a basis for making your own shopping list. Of course, you won’t need everything 

listed here every time you shop, but this will help you remember what you need to buy.

CEREALS, CRACKERS, RICE, NOODLES, 

AND PASTA

q Fat-free (skim) or low-fat (1%) milk 

q Low-fat or reduced-fat cottage cheese 

q Fat-free cottage cheese 

q Low-fat or reduced-fat cheeses 

q Fat-free or low-fat yogurt 

q Light or diet margarine (tub, squeeze, 

or spray) 

q Fat-free or reduced-fat sour cream 

q Fat-free cream cheese 

q Eggs/egg substitute 

q ____________________________________

BREADS, MUFFINS, AND ROLLS

q Bread, bagels, or pita bread 

q English muffins 

q Yeast breads (whole wheat, rye, 

pumpernickel, multi-grain, or raisin) 

q Corn tortillas (not fried) 

q Low-fat flour tortillas 

q Rice crackers 

q ____________________________________

q Plain cereal, dry or cooked 

q Saltines, soda crackers (low-sodium 

or unsalted tops) 

q Graham crackers 

q Other low-fat crackers 

q Rice (brown, white, etc.) 

q Pasta (noodles, spaghetti) 

q Bulgur, couscous, or kasha 

q Wheat mixes 

q Tabouli grain salad 

q Hominy 

q Polenta 

q Polvillo 

q Hominy grits 

q Quinoa 

q Millet 

q Aramanth 

q Oatmeal 

q ____________________________________
Appendix 1—My Shopping List 69

VEGETABLES (FRESH, CANNED, AND FROZEN)

MEAT CASE

Fresh vegetables:

q Broccoli 

q Peas 

q Corn 

q Cauliflower 

q Squash 

q Green beans 

q Green leafy vegetables 

q Spinach 

q Lettuce 

q Cabbage 

q Artichokes 

q Cucumber 

q Asparagus 

q Mushrooms 

q Carrots or celery 

q Onions 

q Potatoes 

q Tomatoes 

q Green peppers 

q Chiles 

q ____________________________________

Canned vegetables 

(low-sodium or no-salt-added):

q Canned tomatoes 

q Tomato sauce or pasta 

q Other canned vegetables 

q Canned vegetable soup, reduced sodium 

q ____________________________________

Frozen vegetables (without added fats): 

q Broccoli 

q Spinach 

q Mixed medley, etc. 

q ____________________________________

q White meat chicken and turkey (skin off) 

q Fish (not battered) 

q Beef, round or sirloin 

q Extra lean ground beef such as 

ground round 

q Pork tenderloin 

q ____________________________________

Meat equivalents:

q Tofu (or bean curd) 

q Beans (see bean list) 

q Eggs/egg substitutes (see dairy list) 

q ____________________________________

Other fresh vegetables:

q Okra 

q Eggplant 

q Grape leaves 

q Mustard greens 

q Kale 

q Leeks 

q Bamboo shoots 

q Chinese celery 

q Bok choy 

q Napa cabbage 

q Seaweed 

q Rhubarb 

q ____________________________________
70 What’s On Your Plate? Smart Food Choices for Healthy Aging

FRUIT (FRESH, CANNED, AND FROZEN)

Fresh fruit:

q Apples 

q Bananas 

q Peaches 

q Oranges 

q Pears 

q Grapes 

q Grapefruit 

q Apricots 

q Dried Fruits 

q Cherries 

q Plums 

q Melons 

q Lemons 

q Limes 

q Plantains 

q Mangoes 

q ____________________________________

Other fresh fruit:

q Kiwi 

q Olives 

q Figs 

q Quinces 

q Currants 

q Persimmons 

q Pomegranates 

q Papaya 

q Zapote 

q Guava 

q Starfruit 

q Litchi (lychee) nuts

q Winter melons 

q ____________________________________

Canned fruit (in juice or water):

q Canned pineapple 

q Applesauce 

q Other canned fruits (mixed or plain) 

q ____________________________________

Frozen fruits (without added sugar):

q Blueberries 

q Raspberries 

q 100% fruit juice 

q ____________________________________

Dried fruits:

q Raisins/dried fruit (these tend to be higher 

in calories than fresh fruit) 

q ____________________________________

BEANS AND LEGUMES 

(IF CANNED, NO SALT ADDED) 

q Lentils 

q Black beans 

q Red beans (kidney beans) 

q Navy beans 

q Pinto beans 

q Black-eyed peas 

q Fava beans 

q Italian white beans 

q Great white northern beans 

q Chickpeas (garbanzo beans) 

q Dried beans, peas, and lentils (without 

flavoring packets) 

q ____________________________________
Appendix 1—My Shopping List 71

BAKING ITEMS

q Flour 

q Sugar 

q Imitation butter (flakes or buds) 

q Non-stick cooking spray 

q Canned evaporated milk—fat-free (skim) 

or reduced fat (2%) 

q Non-fat dry milk powder 

q Cocoa powder, unsweetened 

q Baking powder 

q Baking soda 

q Cornstarch 

q Unflavored gelatin 

q Gelatin, any flavor (reduced calorie) 

q Pudding mixes (reduced calorie) 

q Angel food cake mix 

q ____________________________________

FROZEN FOODS

q Fish fillets—unbreaded 

q Egg substitute 

q 100% fruit juices (no sugar added) 

q Fruits (no sugar added) 

q Vegetables (plain) 

q ____________________________________

CONDIMENTS, SAUCES, SEASONINGS, 

AND SPREADS 

q Fat-free or low-fat salad dressings 

q Mustard (Dijon, etc.) 

q Ketchup 

q Barbecue sauce 

q Jam, jelly, or honey 

q Spices 

q Flavored vinegars 

q Hoisin sauce and plum sauce 

q Salsa or picante sauce 

q Canned green chiles 

q Soy sauce (low-sodium) 

q Bouillon cubes/granules (low-sodium) 

q ____________________________________

BEVERAGES

q No-calorie drink mixes 

q Reduced-calorie juices 

q Unsweetened iced tea 

q Carbonated water 

q Water 

q ____________________________________

NUTS AND SEEDS

q Almonds, unsalted 

q Mixed nuts, unsalted 

q Peanuts, unsalted 

q Walnuts 

q Sesame seeds 

q Pumpkin seeds, unsalted 

q Sunflower seeds, unsalted 

q Cashews, unsalted 

q Pecans, unsalted 

q ____________________________________

FATS AND OILS

q Soft (tub) margarine 

q Mayonnaise, low-fat 

q Canola oil 

q Corn oil 

q Olive oil 

q Safflower oil 

q ____________________________________
72 What’s on Your Plate? Smart Food Choices for Healthy Aging

Planning a day’s worth of meals using smart food choices might seem overwhelming at first. 

Here are some sample menus to show you how easy it can be. These menus provide 2,000 

calories a day. You might need to eat fewer or more calories, depending on your activity 

level and whether you are a man or a woman. You’ll find sample menus for a week at 

www.choosemyplate.gov/food-groups/downloads/Sample_Menus-2000Cals-DG2010.pdf. Although 

it might look like the recommended amounts for a food group are not met, or are exceeded, 

in a single day, the average over a week meets recommendations.

Breakfast

Breakfast burrito 

• 1 flour tortilla 

(8-inch diameter)

• 1 scrambled egg

• 1/3 cup black beans

• 2 tablespoons salsa

1/2 large grapefruit

1 cup water, coffee, or tea

Snack

1 cup cantaloupe balls

Lunch

Roast beef sandwich 

• 1 small whole-grain 

hoagie bun

• 2 ounces lean roast beef

• 1 slice part-skim 

mozzarella cheese

• 2 slices tomato

• 1/4 cup mushrooms 

(cooked in 1 teaspoon 

corn/canola oil)

• 1 teaspoon mustard

Baked potato wedges

• 1 cup potato wedges 

(cooked in 1 teaspoon 

canola oil)

• 1 tablespoon ketchup

 1 cup fat-free milk

Dinner

Baked salmon on beet greens 

• 4 ounce salmon filet

• 1 teaspoon olive oil

• 2 teaspoons lemon juice

• 1/3 cup cooked beet greens 

(cooked in 2 teaspoons 

canola oil)

Quinoa with almonds 

• 1⁄2 cup quinoa

• 1⁄2 ounce slivered almonds

1 cup fat-free milk 

SAMPLE MENU #1

APPENDIX 2

Sample Menus
Appendix—Sample Menus 73

Breakfast

Whole wheat French toast 

• 2 slices whole wheat bread

• 3 tablespoons fat-free milk 

• 2/3 egg

• 2 teaspoons tub margarine

• 1 tablespoon pancake 

syrup

1⁄2 large grapefruit

1 cup fat-free milk

Snack

3 tablespoon hummus

5 whole wheat crackers

Lunch

3-bean vegetarian chili on 

baked potato

• 1⁄4 cup each cooked kidney 

beans, navy beans, and 

black beans

• 1⁄2 cup tomato sauce

• 1⁄4 cup chopped onion

• 2 tablespoons chopped 

jalapeno peppers

• 1 teaspoon corn/canola oil 

(to cook onion and 

peppers)

• 1⁄4 cup cheese sauce

• 1 large baked potato

1⁄2 cup cantaloupe

1 cup water, coffee, or tea

Dinner

Hawaiian pizza 

• 2 slices cheese pizza, 

thin crust

• 1 ounce lean ham

• 1⁄4 cup pineapple

• 1⁄4 cup mushrooms, cooked 

in 1 teaspoon safflower oil

Green salad 

• 1 cup mixed salad greens

• 4 teaspoons oil and 

vinegar dressing

1 cup fat-free milk

SAMPLE MENU #2
74 What’s on Your Plate? Smart Food Choices for Healthy Aging

Breakfast

Cold cereal

• 1 cup shredded wheat

• 1⁄2 cup sliced banana

• 1⁄2 cup fat-free milk

1 slice whole wheat toast

• 2 teaspoons all-fruit 

preserves

1 cup fat-free chocolate milk

Snacks

1 cup frozen yogurt 

(chocolate)

Lunch

Tuna salad sandwich

• 2 slices rye bread

• 2 ounces tuna

• 1 tablespoon mayonnaise

• 1 tablespoon chopped 

celery

• 1⁄2 cup shredded lettuce

1 medium peach

1 cup fat-free milk

Dinner

Roasted chicken 

• 3 ounces cooked chicken 

breast

1 large sweet potato, roasted

1⁄2 cup succotash (lima beans 

and corn) 

• 1 teaspoon tub margarine

1 ounce whole wheat roll 

• 1 teaspoon tub margarine

1 cup water, coffee, or tea

SAMPLE MENU #3
Appendix 2—Sample Menus 75

Breakfast

Creamy oatmeal 

(cooked in milk)

• 1⁄2 cup uncooked oatmeal

• 1 cup fat-free milk

• 2 tablespoons raisins

• 2 teaspoons brown sugar

1 cup orange juice

Snacks

2 tablespoons raisins

1 ounce unsalted almonds

Lunch

Taco salad

• 2 ounces tortilla chips

• 2 ounces cooked 

ground turkey (cooked in 

2 teaspoons corn oil)

• 1⁄4 cup kidney beans

• 1⁄2 ounce low-fat cheddar 

cheese

• 1⁄2 cup chopped lettuce

• 1⁄2 cup avocado

• 1 teaspoon lime juice 

(on avocado)

• 2 tablespoons salsa

1 cup water, coffee, or tea

Dinner

Spinach lasagna roll-ups 

• 1 cup lasagna noodles 

(2 ounces dry)

• 1⁄2 cup cooked spinach

• 1⁄2 cup ricotta cheese

• 1 ounce part-skim 

mozzarella cheese

• 1⁄2 cup tomato sauce

1 ounce whole wheat roll 

• 1 teaspoon tub margarine

1 cup fat-free milk 

SAMPLE MENU #4
76 What’s On Your Plate? Smart Food Choices for Healthy Aging

APPENDIX 3

Storing Cold Food

Product Refrigerator (40 °F or below) Freezer (0 °F or below)

EGGS*

Raw eggs in shell 3 to 5 weeks Do not freeze. Instead, beat 

yolks and whites together; 

then freeze.

Hard-cooked eggs 1 week Do not freeze.

SALADS

Egg, chicken, ham, tuna & macaroni salads 3 to 5 days Does not freeze well.

HOT DOGS

Opened package 1 week 1 to 2 months

Unopened package 2 weeks 1 to 2 months

LUNCHEON MEATS

Opened package or deli sliced 3 to 5 days 1 to 2 months

Unopened package 2 weeks 1 to 2 months

BACON & SAUSAGE

Bacon 7 days 1 month

Sausage, raw — from chicken, turkey, pork, beef 1 to 2 days 1 to 2 months

HAMBURGER & OTHER GROUND MEATS

Hamburger, ground beef, turkey, veal, pork, lamb, 

& mixtures of them

1 to 2 days 3 to 4 months

FRESH BEEF, VEAL, LAMB & PORK

Steaks 3 to 5 days 6 to 12 months

Chops 3 to 5 days 4 to 6 months

Roasts 3 to 5 days 4 to 12 months

FRESH POULTRY

Chicken or turkey, whole 1 to 2 days 1 year

Chicken or turkey, pieces 1 to 2 days 9 months

SOUPS & STEWS

Vegetable or meat added 3 to 4 days 2 to 3 months

LEFTOVERS

Cooked meat or poultry 3 to 4 days 2 to 6 months

Chicken nuggets or patties 3 to 4 days 1 to 3 months

*For more detailed information, visit www.foodsafety.gov/keep/charts/eggstorage.html. 
Appendix 3—Cold Food Storage 77
78 What’s On Your Plate? Smart Food Choices for Healthy Aging

For More 

Information

The National Institute on Aging offers free information about health and aging 

in English and Spanish.

National Institute on Aging

Information Center, NIH 

P.O. Box 8057 

Gaithersburg, MD 20898-8057 

1-800-222-2225 (toll-free)

1-800-222-4225 (TTY/toll-free)

www.nia.nih.gov

www.nia.nih.gov/espanol

To order publications (in English or Spanish) or sign up for regular email alerts, 

go to: www.nia.nih.gov/health.

Visit www.nihseniorhealth.gov, a senior-friendly website from the National Institute 

on Aging and the National Library of Medicine. This website has health and 

wellness information for older adults. Special features make it simple to use. For 

example, you can click on a button to make the type larger.

The National Institute on Aging’s ADEAR Center offers free information (in 

English and Spanish) about Alzheimer’s disease, including related eating problems.

Alzheimer’s Disease Education and Referral (ADEAR) Center

P.O. Box 8250

Silver Spring, MD 20907-8250

1-800-438-4380 (toll-free)

www.nia.nih.gov/alzheimers 
For More Information 79

Here is an alphabetical list of some resources for information on nutrition. 

Each resource has more detailed information on topics like the Dietary Guidelines,

food safety, meal planning, and physical activity. Federal government resources are 

listed first. 

Federal Government Resources:

Centers for Disease Control and 

Prevention (CDC)

1600 Clifton Road 

Atlanta, GA 30333

1-800-232-4636 (toll-free)

1-888-232-6348 (TTY/toll-free)

www.cdc.gov

ChooseMyPlate

www.choosemyplate.gov

Dietary Guidelines for Americans

www.dietaryguidelines.gov

Food and Drug Administration

10903 New Hampshire Avenue

Silver Spring, MD 20993

1-888-463-6332 (toll-free)

www.fda.gov

Food Safety Information

www.fsis.usda.gov

1-888-674-6854 (toll-free)— 

meat, poultry, and eggs

www.foodsafety.gov

www.befoodsafe.gov

www.isitdoneyet.gov

www.askkaren.gov

Go4Life®

1-800-222-2225 (toll-free)

www.nia.nih.gov/Go4Life

MedlinePlus

www.medlineplus.gov 

National Heart, Lung, and 

Blood Institute, NIH

P.O. Box 30105

Bethesda, MD 20824-0105

1-301-592-8573

www.nhlbi.nih.gov 

National Institute of Diabetes and 

Digestive and Kidney Diseases, NIH 

National Diabetes Information 

Clearinghouse 

1 Information Way

Bethesda, MD 20892–3560

1–800–860–8747 (toll-free)

1–866–569–1162 (TTY/toll-free)

www.niddk.nih.gov

Physical Activity Guidelines for 

Americans

www.health.gov/paguidelines
80 What’s On Your Plate? Smart Food Choices for Healthy Aging

SuperTracker

www.choosemyplate.gov/SuperTracker

USDA Center for Nutrition Policy 

and Promotion

3101 Park Center Drive, 10th Floor

Alexandria, VA 22302-1594

1-703-305-7600

www.cnpp.usda.gov

U.S. Department of Agriculture 

(USDA)

1400 Independence Avenue, SW 

Washington, DC 20250

1-202-720-2791 

www.usda.gov 

Non-Federal Resources:

Academy of Nutrition and Dietetics

120 South Riverside Plaza, Suite 2000

Chicago, IL 60606-6995

1-800-877-1600 (toll-free)

www.eatright.org 

American Heart Association

7272 Greenville Avenue

Dallas, TX 75231

1-800-242-8721 (toll-free)

www.heart.org

American Occupational Therapy 

Association

4720 Montgomery Lane, Suite 200

Bethesda, MD 20814-3449

1-301-652-6611

1-800-377-8555 (TDD/toll-free)

www.aota.org 

Food Insight

International Food Information 

Council Foundation

1100 Connecticut Avenue, NW 

Suite 430

Washington, DC 20036

1-202-296-6540

www.foodinsight.org 

LocalHarvest

P.O. Box 1292

Santa Cruz, CA 95061

1-831-515-5602 

www.localharvest.org/csa

Mayo Clinic

www.mayoclinic.com 

Meals on Wheels

413 North Lee Street

Alexandria, Virginia 22314

1-888-998-6325 (toll-free)

www.mowaa.org

National Association of Nutrition 

and Aging Services Programs

1612 K Street, NW

Suite 400

Washington, DC 20006 

1-202-682-6899

www.nanasp.org

DESIGN: LEVINE & ASSOCIATES, WASHINGTON, DC

Publication No. 11-7708

Reprinted November 2013