Take the Senior Nutrition Quiz

As you grow older, you may need fewer calories, particularly if you are less active than when you were younger. But you still need nutrients for good health. And you need more of certain nutrients, such as vitamin B-12, calcium, and vitamin D.

Both older and younger adults should limit how much saturated fat they eat. Saturated fat is found in whole-fat dairy products and meat. For adults ages 19 and older, 20% to 35% of total calories should come from fat. Less than 10% of the fat you eat should be saturated fat. Too much saturated fat has been linked to heart disease.

A healthy diet balances the calories you eat with the calories you use. In this way, you can reach or stay at a healthy weight. If you need 2,000 calories a day, you should eat: 6 to 11 servings of grains (aim for at least half to be whole grains); 2-1/2 cups of vegetables and 2 cups of fruit; 3 cups of nonfat or low-fat milk, cheese, or yogurt; 2 to 3 servings of meat, poultry, fish, beans, eggs, or nuts.

If you are counting calories, it's important to watch your servings. Food makers put serving sizes and calories per serving on the Nutrition Facts label.

Foods often taste different to an older adult because aging can affect the senses of taste and smell. It may be harder to tell when a food is no longer fresh. To help prevent problems with spoiled food, you can date foods that you put in the refrigerator. Medicines also can affect the way foods taste.

Fiber may prevent constipation and conditions that affect digestion. It may also lower cholesterol and blood sugar and help you have regular bowel movements. Fiber is found in fruits, vegetables, beans, nuts, and seeds. It's also found in whole grains such as brown rice, oats, barley, wheat, corn, and rice bran. It is the part of plant foods that your body can't digest. To add more fiber to your diet, leave the skins on fruits and vegetables, use whole-grain foods, and choose whole fruit over fruit juice. Always drink plenty of fluids in a high fiber diet, too.

Other ways to cut food costs: Plan your meals around foods that are on sale. When you cook, make extra of a particular dish. Then refrigerate it to use within 1 or 2 days. Or freeze the extra food in single-serve portions and use these within 1 or 2 months. If you have a friend who is willing, share the cost of meals—and the meal prep—with that person. You can check with your local agency on aging to see if you may be eligible for food stamps. Community centers or churches may offer free or inexpensive meals for older adults. If you are eligible consider Meals-On-Wheels.

You need more of these vitamins as you age. This is especially true if you are a vegetarian. Sources of vitamin D include fortified dairy products, fortified cereals, fatty fish, and egg yolks, as well as the sun. If you don't eat these foods, and don't get out in the sun, you may need a vitamin D supplement. Vitamin B-12 is found only in animal foods such as meat, milk, and eggs. As you age, you are less able to absorb this vitamin, so you might need a supplement.