Any links to external sites will open in a new browser window. Whole fruit is better than juice because of the fiber it contains. Eating fruits and vegetables can supply enough vitamin A and C, as well as other essential nutrients. Five fruits and vegetables a day is the U.S.D.A.'s recommendation for everyone. Fats are necessary, but not too many.
Fish is especially good because it contains high-quality protein and valuable fatty acids.
The second level of the 70-plus food pyramid contains the foods that provide fiber, which is important to ward off constipation, diverticulosis and diverticulitis. A high-fiber diet may also lower cholesterol levels, and even reduce the risks of cardiovascular disease and cancer. Whole-grain breads instead of white bread, brown rice instead of white rice, and legumes twice a week instead of meat is the way to go. Russell says he considers a daily serving of a fortified high-fiber cereal for breakfast one of the best ways to keep one's fiber intake up where it needs to be, along with ensuring that you get enough nutrients. The 70-plus food pyramid contains a fiber icon with a plus sign beside it to indicate that.