Food Group	What's a Senior to Do Every Day	Best Choices (each equals one serving)
Bread, fortified cereal, rice, and pasta	Strive for 6 servings of high-fiber, unrefined whole grains.	1 slice whole-grain bread; ½ cup cooked brown rice; 1 oz fortified cereal
Vegetables	Munch on 3 servings of bright-colored vegetables each day—look for dark green, red, orange, and yellow (best sources of valuable nutrients).	1 cup raw spinach; ½ cup mashed squash; ¾ cup 100% vegetable juice. NOTE: If you boil vegetables, use the cooking water (many vitamins and minerals are in it) in sauces, soups, or stews.
Fruits	Snack on 2 servings of brightly colored fruits	1 med. orange, banana, apple; ½ cup berries; ¼ cup raisins or prunes; ¾ cup 100% juice—select juice with calcium
Milk, yogurt, and cheese	Eat 2–3 servings of low-fat or non-fat dairy foods. These are great sources of calcium and vitamin D.	1 cup low-fat milk or yogurt; 1½ oz low-fat natural cheese. NOTE: If you have trouble digesting milk products, try lactose-free dairy products, or add lactose enzymes to milk.
Meat, poultry, fish, dried beans, (legumes), eggs, and nuts	Eat 2 servings of these high-protein foods. Fish is great—its omega-3 fatty acids have many health benefits. Beans provide fiber and nutrients as well as protein, and are less expensive than meat.	½ cup cooked lentils or other legumes (dried or canned); 1 egg or 2 egg whites; 2–3 oz fish, lean meat, or skinless poultry
Fats, oils, and sweets	Choose these foods sparingly. Use oils, tub margarine, and butter instead of solids (shortening, stick butter, and margarine.	1 teaspoon oil: olive, canola, peanut, safflower, sunflower, corn, cottonseed, or flaxseed

Pay Special Attention to:
Fluid Drink 8 eight-ounce glasses per day whether you feel thirsty or not. Don't count alcohol or caffeine-containing fluids in the 8 glasses per day.

Fiber Dietary fiber may help to relieve constipation.

Supplements It's tough for people over 70 to get enough calcium, vitamin B₁₂ , and vitamin D in their diets. Take supplements of these three nutrients regularly.

SOURCE: Nutrition in Clinical Care, Vol 2, No. 3, 1999, p 186, with permission.