MyPlate for Older Adults: Choose MyPlate.gov
*Choose fiber-rich foods often.
*Drink water and other beverages that are low in added sugars.
*Use fortified foods or supplements to meet your Vitamin D and Vitamin B12 needs.
Vegetables: Vary your veggies
*Eat more dark-green veggies like broccoli, salad greens and cooked greens.
*Eat more orange vegetables such as carrots and sweet potatoes.
*Eat more dried beans and pea, like pinto, black or kidney beans and lentils.
*Eat 2 1/2 cups every day.
Fruits: Focus on fruits
*Eat a variety of fruits, like bananas, berries, grapes and oranges.
*Choose fresh, frozen, canned or dried fruit.
*Eat fruit rather than drinking juice for most of your fruit choices.
*Eat 1 1/2 cups every day.
Grains: Make half your grains whole
*Eat at least 3 oz. of whole-grain cereals, breads, rice crackers or pasta every day.
*1 oz. is about 1 slice of bread, 1 cup of cold breakfast cereal or 1/2 cup of cooked cereal, rice or pasta.
*Eat cereals fortified with vitamin B12.
*Eat 6 oz. every day.
Protein Foods: Go lean with protein
*Choose low-fat or lean meats and poultry.
*Bake, broil or grill
*Vary your protein sources include eggs, dried beans, tofu, fish, nuts and seeds.
*Eat 5 oz. every day.
Dairy: Get your calcium-rich foods
*Choose low-fat or fat free milk, yogurt and other milk products.
*If you don’t or can’t consume milk, choose lactose-free products or other calcium sources such as fortified foods and beverages.
*Eat 3 cups every day.
For an 1,800 calorie diet, you need the amounts below from each food group. To find the amounts that are right for you, go to ChooseMyPlate.gov.
*Choose foods rich in fiber to help keep your regular.
*Drink plenty of fluids to stay hydrated.
*Limit sweets to decrease empty calories.
*Get your oils from fish, nuts and liquid oils such as canola, olive, corn or soybean oils.
*Choose and prepare foods with less salt or sodium.
*Talk to your doctor or pharmacist about supplements you are taking.
*Go for a walk.
*Play with your grandchildren and/or a pet.
*Work in your yard or garden.
*Take an exercise or dance class at a community center or gym.
*Share a fun activity with a friend or family member.
*Remember: all activity adds up! You don’t have to do it all at once.
Enjoy Life: Spend time with caring people doing things you enjoy.
MyPlate for Older Adults was adapted from the USDA’s MyPlate by nutrition faculty in the Department of Family Youth and Community Sciences. IFAS University of Florida, Gainesville, FL 32611.
Disclaimer: This information comes directly from the MyPlate pamphlet provided by the USDA. Please call or write to the above numbers for more information.