Check out this sample menu to get started. The main types of food in this eating pattern include a variety of vegetables, fruits, whole grains, fat-free or low-fat dairy, seafood, poultry, and meat, as well as eggs, nuts, seeds, and soy products.
The USDA has developed Food Patterns to help people understand different ways they can eat healthy. USDA Food PatternsĮating habits can change as we grow older. Read about common roadblocks and how to overcome them and check out the USDA’s tips for older adults. It can be hard for some people to follow through on smart food choices. Drink plenty of water throughout the day to help stay hydrated and aid in the digestion of food and absorption of nutrients.Reduce sodium intake by seasoning foods with herbs and citrus such as lemon juice.Learn more about key vitamins and minerals. Try foods fortified with vitamin B12, such as some cereals, or talk to your doctor about taking a B12 supplement.Look for pre-cut varieties if slicing and chopping are a challenge for you. Add sliced or chopped fruits and vegetables to meals and snacks.Learn more about protein and other important nutrients. To get enough protein throughout the day and maintain muscle, try adding seafood, dairy, or fortified soy products along with beans, peas, and lentils to your meals.Choose foods with little to no added sugar, saturated fats, and sodium. Enjoy a variety of foods from each food group to help reduce the risk of developing diseases such as high blood pressure, diabetes, and heart disease.Read and share this infographic and spread the word about ways that may help foster healthy aging.
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