Eating more fruits, vegetables, whole grains, and dairy improves diet quality — as does cutting down on added sugars, saturated fat, and sodium. Support from health professionals, friends, and family can help older adults meet food group and nutrient recommendations. Eating enough protein helps prevent the loss of lean muscle mass.

The foundation of your diet should be nutrient-rich foods such as fruits and vegetables, whole grains, legumes, and low- or non- fat dairy, as well as high- protein foods such as fish, lean meats and poultry, nuts, lentils, and soy products such as tofu. Limit foods high in saturated fat, sugar, and sodium.

Beneficial foods include fruits, vegetables, whole grains, lean meats, seafood, poultry, eggs, legumes, and low-fat dairy. Portion control may also be necessary — for older adults especially — as people may eat more food than they need.

Eat seafood, dairy or fortified soy alternatives, beans, peas, and lentils to help maintain muscle mass. Add fruits and vegetables to your meals and snacks. If slicing and chopping is a challenge, choose frozen, canned, or ready-to-eat options.