The basics never change. Start with having a balanced all adults need and adjust for needs of your aging body. Also aim for keeping your weight low, heart healthy and bones strong - having a moving body is essential.
1. Get more calcium and vitamin D: Dairy, hard cheese, yogurt, kefir, canned salmon, broccoli, legumes and 'fortified' orange juice.
2. Get more antioxidants to fight diseases: Fruits, vegetables (all varieties), whole grains, and legumes. These will give you plenty of disease-fighting .
3. Get enough fiber: You don't have to look far. Some good sources are: Legumes, whole wheat pasta, whole-grain cereals and breads, oatmeal, brown rice, popcorn, fresh fruits and vegetables.
4. Get some multivitamin, which will substitute any gaps in your daily nutrition.
5. Get some lean proteins: Skinless chicken, fatty fish like salmon (with omega-3 fats), and vegetable protein, including soy.
6. Try vegetarian meals more: These foods are rich in vitamins, minerals, and antioxidants, but low in calories.
7. Get good fats: No more trans and saturated fat hidden on these foods - butter, stick margarine, processed foods, desserts or doughnuts. Sources of good fats (e.g. omega3 fatty acids) are: olive oil, canola, nuts and seeds, avocado, cold-water fish such as salmon and tuna.
8. Cut down on salt. Too much salt is linked to high blood pressure. The recently-published 2015 Dietary Guidelines once again remind everyone to limit salt to 2,300 milligrams a day.
9. Cut down on sweet stuff such as sugary drinks, desserts and sweetened dairy products: They provide little nutrition while being high on calories.