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5 / Balanced Care Method Workbook Healthy Diet
moderate to low-calorie diet to help achieve
or maintain a healthy body mass index. For
older, less active people, this is often 1,500
– 2,000 calories per day. Maintaining small
portions with a focus on whole foods (fruits,
vegetables, soy and grains), low-fat foods
and an avoidance of processed foods will
help keep caloric intake low.
The Modified MyPyramid for Older Adults
shown below is a good guide to follow
to create a balanced, nutritious diet
for older adults. This picture shows the
dietary guidelines that will help promote
health and vitality:
• Whole, enriched, and fortified grains and
cereals such as brown rice and 100%
whole wheat bread
• Bright-colored vegetables such as
carrots and broccoli
• Deep-colored fruit such as berries and
melon
• Low- and non-fat dairy products such
as active culture yogurt and low-lactose
milk
• Beans and nuts, fish, poultry, lean meats
and omega-3 eggs
• Liquid vegetable oils