However, they do require higher levels of specific nutrients like antioxidants to defend against free radical damage associated with aging, Vitamin D and calcium to keep bones strong, and folic acid to retain mental acuity and reduce the incidences of stroke and heart disease. Potatoes are not pictured in the pyramid because they are filling but less nutritious. Other nutrient-dense choices include romaine lettuce rather than iceberg, and peaches, apricots, or nectarines rather than apples, celery, or cucumbers. The pyramid features dark, leafy greens as well as colorful fruits, to indicate the importance of nutrient-dense foods. To ensure adequate fiber intake, the pyramid recommends whole grain products, and a fiber icon has been added to nearly every section of the guide.
Many older people have problems with bowel function.
We also wanted to stress the inclusion of high-fiber foods in every meal because diets high in fiber are also associated with lower cholesterol levels and reduced risk of cardiovascular disease and cancer. As with the traditional pyramid, the modified food pyramid suggests using fats, oils, and sweets sparingly. Therefore, some vitamin supplements may be helpful. B12 supplements can help to maintain nerve function and reduce the incidence of dementia. Almost a third of older people develop atrophic gastritis and secrete too little gastric acid and pepsin to absorb Vitamin B12 from foods.