When you get older, your body begins to need fewer calories, but you need just as many nutrients. Nutrient-dense foods pack a lot of vitamins, minerals, and other nutrients your body needs into a small amount of calories.
Eat more of these nutrient-dense foods
Older adults, along with other Americans, are advised to “eat from the rainbow” of foods rich in nutrients, like these:
fruits and vegetables (choose a range of types with vibrant colors)
whole grains, like oatmeal, whole-wheat bread, and brown rice
fat-free or low-fat milk and cheese, or soy or rice milk that is fortified with vitamin D and calcium
seafood, lean meats, poultry, and eggs
beans, nuts, and seeds