The basics of eating right are the same no matter a person’s age. However, for older adults, making small adjustments will help them continue to maintain a healthy lifestyle.

In general, people of all ages should focus on eating fruits and vegetables, whole grains, low-fat dairy and lean proteins, but when it comes to older adults, there are a few special considerations, said Janice Hermann, Oklahoma State University Cooperative Extension nutrition specialist.

“All of us should to try to fill half our plates with fruits and vegetables, make at least half our grains whole grains, monitor the calories and get some exercise,” Hermann said. “Older adults also should consider switching to lower fat versions of milk, yogurt and cheese, as well as watching portion sizes and sodium intake.”

 How to increase calcium and vitamin D
Older adults require more calcium and vitamin D for healthy bones, Hermann noted. So, finding ways to incorporate three servings of fat-free or low-fat milk, yogurt or cheese each day can be helpful, and a simple switch to lower fat options does not reduce essential nutrients or calcium. A serving in the dairy group is equal to 1 cup of milk or yogurt, 1 1/2 ounces of natural cheese or 2 ounces of processed cheese.

“Choosing fat-free or low-fat milk and yogurt more often than cheese has the added benefit of increasing potassium, and almost all milk and many yogurts also are fortified with vitamin D,” she said.

For those who are lactose intolerant, lactose-free milk and calcium fortified soy beverages are viable alternatives.

 How to eat less
Enjoying food, but eating less is a key theme in the 2010 Dietary Guidelines for Americans. Since older adults usually need fewer calories compared with younger people, this advice carries even more weight, Hermann said.

“Older adults looking for ways to control portion sizes can try using smaller plates, bowls and glasses at meal times,” she said. “Cooking most meals at home is a good strategy, too, and when you do eat out, pick lower calorie menu options and lean toward dishes with vegetables, fruits and whole grains.”

Whether at home or in a restaurant, large portions can always be divided and shared or saved for later, Hermann continued.

How to reduce sodium
When it comes to sodium, the daily recommendation for most adults is no more than 2,300 milligrams, the equivalent of about 1 teaspoon of salt. However, for adults age 51 and older, African-Americans of all ages and people with high blood pressure, diabetes or chronic kidney disease, the daily recommendation drops significantly to 1,500 milligrams.

One of the easiest ways to reduce sodium is to lower the amount added while cooking meals and removing the salt shaker from the dinner table.

“Try using spices, herbs, garlic, vinegar or lemon juice as seasonings. Black or red pepper, basil, curry, ginger or rosemary are other options,” Hermann said. “Also, remember that fresh foods are generally lower in sodium, and most fresh and frozen fruits and vegetables are naturally low in sodium, which is another good reason to add vegetables and fruits to meals.”

In the grocery store, select foods labeled “low sodium” or “no salt added,” and in dining out situations, older adults should consider choosing lower sodium menu items and requesting that sauces and salad dressing are served on the side.

For more information on the dietary guidelines and older adults, Hermann suggested contacting your  local Cooperative Extension Service office and visiting www.chooseMyPlate.gov.