A new food guide pyramid has been developed for adults over the age of 70, based on research that indicates they need higher levels of some vitamins, minerals and fiber. Most of us are familiar with the pyramid developed in 1992. The new recommendations for older adults call for eight glasses of water each day because of increased risk of dehydration and constipation. Water, juice and milk count toward the eight glasses, but beverages containing alcohol or caffeine are less effective because they have a dehydrating effect. Another change is the recommendation that older adults consume enough calcium, vitamin D and vitamin B-12, either by taking supplements or by eating fortified foods.
Many breakfast cereals are fortified with vitamins and calcium is added to some orange juices.
Older adults need about twice the amount of vitamin D and at least a third more calcium that recommended in the old pyramid. Other recommendations call for specific types of food, such as fiber-rich whole grains. Fruits and vegetables should be whole foods, not juices. They should be dark green, orange, red and yellow because these contain the most vitamins and minerals. Vegetables such as cauliflower, broccoli and kale are especially beneficial because they contain components that help reduce cancer risk.