Senior Food Guide Pyramid
Dietary guidelines developed jointly by the U.S. Department of Agriculture (USDA) and the Department of Health and Human Services (HHS) provides some suggestions for Americans to follow.
The Food Guide Pyramid provides a daily outline for a nutritionally sound eating plan. The pyramid calls for eating a variety of foods to get the nutrients you need and the right amount of calories to maintain or improve your health.
Proper nutrition and regular exercise are essential ingredients for preventing disease and promoting a long and active life. Follow the Senior Food Guide Pyramid by eating the number of servings from each food group that is right for you.
Fats, Oils, & Sweet Group
This group includes foods such as salad dressings and oils, cream, butter, margarine, sugars, soft drinks, candies, and sweet desserts. The pyramid suggests that tbese be consumed sparingly.
Milk, Yogurt, & Cheese Group
2 – 3 servings daily.
One serving equals one of the following:
•1 cup of milk or yogurt
•1 ½ ounces of natural cheese
•2 ounces of processed cheese
Meat, Poultry, Fish, Dry Beans, Eggs, & Nuts Group
2 – 3 servings daily
One serving equals one of the following:
•2 – 3 ounces of cooked lean meat, poultry, or fish
•½ cup of cooked dry beans or 1 egg counts as 1 ounce of lean meat, 2 tahlespons of peanut butter or 1/3 cup of nuts counts as 1 ounce of meat
Vegetable Group
3 – 5 servings daily
One serving equal on e of the following:
•1 cup of raw vegetables
•½ cup of other vegetables, cooked, or chopped raw
•¾ cup of vegetable juice
Fruit Group
2 – 4 servings daily
One serving equals one of the following:
•1 medium apple, banana, or orange
•½ cup of chopped, cooked, or canned fruit
•¾ cup of fruit juice
Bread, Cereal, Rice & Pasta Group
6 – 11 servings daily
One serving equals one of the following:
•1 slice of bread
•1 ounce of ready to eat cereal
•½ cup od cooked cereal, rice, or pasta
Fluids
At least 8 glasses daily (preferable to drink water)
Supplements
Seniors need more calcium, vitamin D, and B12 than other age groups. The best way to get these nutrients is from food, but sometime, seniors may need to take a supplement to get enough. Talk to your doctor about taking supplements, as they may not be safe for everyone.