Nutrition is about eating a healthy and balanced diet so your body gets the nutrients it needs. Nutrients are substances in foods that our bodies can function. They include carbohydrates, fats, proteins, vitamins, minerals, and water.

Good nutrition is important for energy at every age. It may also help prevent some diseases, such as osteoporosis, high blood pressure, heart disease, Type 2 diabetes, and certain cancers.

But as you age, your body and life change, and so does what you need to stay healthy. For example, you may need fewer calories, but you still need to get enough nutrients.

Tips for eating:

Eat foods that give you lots of nutrients without a lot of extra calories, such as: • Fruits and vegetables – bright colors are the most nutritious

• Whole grains, like oatmeal, whole-wheat bread, and brown rice

• Fat-free or low-fat milk and cheese, or soy or rice milk that has added vitamin D and calcium

• Seafood, lean meats, poultry, and eggs

• Beans, nuts, and seeds

Avoid empty calories. These are foods with lots of calories but few nutrients, such as chips, candy, baked goods, soda, and alcohol.

Pick foods that are low in cholesterol and fat. You especially want to try to avoid saturated and trans fats. Saturated fats are usually fats that come from animals. Trans fats are processed fats in stick margarine and vegetable shortening.

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