Sample Meal Plan Breakfast 8 oz. Protect your immune system. Choose the following foods to help build the immune system, fight infection and ward off chronic disease. Lean meats Moderate amounts of olive and canola oils 3. Keep your bones strong.
Bones weaken with age.
Keep your digestive tract healthy. Try to eat 20-35 grams of fiber a day by choosing from these foods. Oats Wheat bran cereals Legumes Whole grain bread Plenty of fruits and vegetables 5. Take care of your eyes. Cataracts can be prevented by anti-oxidants.