MyPlate for Older Adults: Choose

MyPlate for Older Adults: Choose




Protein Foods


*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

Eat Right:

*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.

Be Active:

*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.


About jwatrel

I am a free-lance writer and Blogger. I am the author of the book "Firehouse 101" ( 2005) part of trilogy of books centered in New York City. My next book "Love Triangles" is finished being edited and should be ready for release in the Fall. My latest book, "Dinner at Midnight", a thriller is on its last chapter. My long awaited book explains the loss of the 2004 Yankee game to Boston. I work as a Consultant, Adjunct College Professor, Volunteer Fireman and Ambulance member and Blogger. I have a blog site for caregivers called 'bergencountycaregiver', a step by step survival guide to all you wonderful folks taking care of your loved ones, a walking project to walk every block, both sides, of the island of Manhattan "MywalkinManhattan" and discuss what I see and find on the streets of New York and three sites to accompany it. One is an arts site called "Visiting a Museum", where I showcase small museums, historical sites and parks that are off the beaten track both in Manhattan and outside the city to cross reference with "MywalkinManhattan" blog site. Another is "DiningonaShoeStringNYC", featuring small restaurants I have found on my travels in this project, that offer wonderful meals for $10.00 and under. So be on the lookout for updates on all three sites and enjoy 'MywalkinManhattan'. The third is my latest site, "LittleShoponMainStreet", which showcases all the unique and independent shops that I have found on my travels throughout and around Manhattan. I have started two new blog sites for the fire department, one "EngineOneHasbrouck HeightsFireDepartmentnj" for the Hasbrouck Heights Fire Department to discuss what our Engine Company is doing and the other is "BergenCountyFireman'sHomeAssociation" for the Bergen County Fireman's Association, which fire fighters from Bergen County, NJ, go to the Fireman's Home in Boonton, NJ to bring entertainment and cheer to our fellow brother fire fighters quarterly.
This entry was posted in Cancer Programming, Center for Food Action Programming, Disability Programming, Federal Nutrition Programs, Food and Nutrition Programming, Health and Life Support Services, High Blood Pressure programming, Men's Programming, New Jersey Senior Programming, Obesity Programs, Senior Caregiver Programs, Senior Disability Programming, Senior Services, Support Services for Seniors, Uncategorized, Woman's Programming and tagged , , , , , , , , , , , , , , , . Bookmark the permalink.

1 Response to MyPlate for Older Adults: Choose

  1. jwatrel says:

    Please call or write to the above numbers for more information.

    Liked by 1 person

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