Getting ample nutrients remains essential to good health. Thirty per cent or less of your total calories should come from fat. More than half of your calories should come from carbohydrates such as fruits, vegetables, cereals, sugars, breads, beans and pasta. Include five or more servings of vegetables and fruits, especially green and yellow vegetables and citrus fruits, in your daily diet. Make poultry, fish, beans and smaller portions of lean meat part of your diet.
Calcium increases bone mass and reduces the rate of bone tissue loss.
Increase calcium intake by including low-fat milk products in your diet. To improve calcium absorption, increase the Vitamin D in your diet with fortified milk and milk products, as well as liver and some fish, including herring, salmon and sardines. Discuss vitamin supplements with your doctor. To make up for a diminishing appetite, enhance the flavor of foods by using sugar, onions, salt, butter flavoring, reduced stocks, herbs, garlic, wine and flavored vinegars. To make meal preparation less work, prepare meals in advance.