| Food Pyramid for Seniors |
| Seniors have some specific nutrient needs that are not addressed in the "one size fits all" Food Guide Pyramid. This version has been developed to more accurately represent the dietary needs of people over 70 years. What is different? The '70+" version is built on a base of water. Consuming up to two quarts of fluids each day helps keep the kidneys healthy and reduces constipation. Fluids here doesn't have to be water. Other fluids such as vegetable juices, vegetable soups and low-fat milk all contribute to the total. Alcohol and coffee, however, act as diuretics and do not count. Another difference in the Pyramid for Seniors is that it is topped by a flag that represents the possible need for dietary supplements. Some seniors need more calcium, vitamin D and vitamins B-12 than other age groups. The best way to get these nutrients is from food, but seniors may need to take a supplement to get enough. It is important to talk to your doctor about taking supplements, as taking them may not be safe for everyone. The pyramids narrower design emphasizes the need for older adults to make their food choices count. Many of us have diets that are made up of nutritionally empty foods, such as high fat snacks and soft drinks. The need for fewer calories increases the importance of eating nutrient-dense foods, such as whole grain foods, varied colored fruits and vegetables, low-fat dairy products and lean meats, fish and poultry. Fiber is another important piece of the puzzle. Fiber is important in preventing constipation and diverticulitis and has other health benefits. Whole grains instead of white breads, brown rather than white rice, whole fruits rather than juices, high fiber cereals, vegetables and legumes in place of meat at least twice a week are recommended to increase dietary fiber. Good nutrition is an essential part of healthy aging. But eating a balanced, nutrient-rich diet while at the same time consumming fewer calories can be a challenge. If you would like more information about the Modified Food Pyramid for 70+ Seniors, please contact the UW-Extension office at (920) 834-6845 Website |
| This information was prepared by the Family Nutrition Program of Oconto/Marinette Counties. |
| Fats, Oils & Sweets Use Sparingly |
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| <--- Fruit Group At least 2 Servings |
| Vegetable Group ---> 2-3 Servings |
| Milk, Yogurt & Cheese ---> Group 3 Servings |
| <--- Fats, Oils & Sweets Using Sparingly |
| <--- Meat, Poultry, Fish, Dry Beans, Eggs & Nut Group At least 2 Servings |
| <--- Bread, Fortified Cereal, Rice & Pasta Group At least 6 Servings |
| Water At least 8 Servings ---> |