Simple Nutrition Guidelines
- Control portions with a nine-inch plate.
- Eat a balance of Protein, Vegetables, and Starchy, Fibrous Carbohydrates.
- Have fruit as dessert or a snack and eat with protein.
- Drink enough water.
- Avoid sugary, processed foods except for special occasions.
This is clear, research-backed nutrition guidance for everyday senior health.
Download our weekly tracker and use the nutrition guide below to help ensure you’re getting the right balance of nutrients and hydration each day. A simple rule of thumb: follow the “Rule of Thirds.”
If you’re feeling overwhelmed, start with our Getting Started Guide. It lays out a simple month-long plan using the Five Pillars to help you build healthy habits step by step.
5 Pillars Nutrition Guide
Step 1
We don’t need a big ol’ regular plate to fill up. Using a nine-inch plate will help keep portions in check so we don’t have to think about it.
This is our favorite portion plate that already has the portions allocated for you but all you really need is a nine-inch plate that you will use to section your food into thirds.
Step 2
Using the guide on the left (same as up top), divide your plate into thirds for carbs, vegetables, and protein. Use the food group guide below to fill each section of your plate with the optimal foods in each category.
Remember: you can always combine the portions into a salad.
Step 3
Drink lots of it, sip it all day. The research recommends approximately 64oz of fluids for women, and 85oz for men (in addition to any water in foods). So grab your favorite water bottle and drink up!
Food Group Guide & Ideas
Protein
Eggs; nuts such as almonds and walnuts; lean meats like chicken and turkey; fish including fatty fish like salmon and tuna; dairy including high protein milk, cheese, Greek yogurt, and cottage cheese; lentils and beans. View list of Protein ideas here.
Vegetables
Eat A Rainbow: Green like kale, spinach and broccoli, Red like peppers, beets, and tomatoes, Orange and yellow like carrots, squash and sweet potatoes, Purple like cabbage and eggplant, etc. View list of vegetable ideas here.
Whole Grain & Starchy Carbohydrates
Whole wheat, rye, and sourdough breads, brown rice, quinoa, oats, whole wheat pasta, beans, etc. View list of healthy carb ideas here.
Healthy Fats
(used in cooking, dressings, gravies, and sauces–best are low sugar and homemade; used as toppings; eaten as snacks)–olive oil, avocado oil, sesame oil; nut butters and real butter; also nuts, dark chocolate, and avocados. Fatty fish such as salmon and tuna contain healthy omega 3 fats. Remember these are all high in calories, so be careful how much you eat.
Fruit
(for dessert or snacks)--All whole fruits (NOT juice). Berries are the most nutritious, as are fresh picked fruits in season. View list of fruit ideas.
Foods to Avoid or Eat sparingly on special occasions
Chips, cakes, candy, cookies, packaged meals, processed, cured meats (i.e. bologna, sausage, bacon, salami, deli meats, etc. You can find natural, unprocessed versions of these in some stores), sugary sodas, excess alcohol, white bread and other things made with refined grains, deep fried foods, etc.
Basically, if it isn’t on our lists, it’s not good for your body.
Supplements?
There are thousands of supplements marketed for everything possible, and it is beyond our scope to make any sort of recommendations. Three of the most common supplements used by older adults in general are Vitamin D3, Omega 3 fish oil, and calcium. However, everyone has different needs and restrictions, so talk to your doctor, pharmacist, or a registered dietitian about your own supplement needs.
Bringing it all together
There is a lot of confusing information about nutrition and hydration out there but all you really need is a nine-inch plate, whole, real foods and a 32 oz water bottle. Always follow your doctor's advice first but using these simple steps everyday will give you a head start on your health.
