1st Course Nutrition Knowledge:
Food Guide Pyramid for Older Adults
The Food Guide Pyramid for Older Adults from Tufts University stresses the
importance of the following for older adults:
1. Choose nutrient-dense foods.
2. Limit consumption of empty calories. Empty calories are food and
beverages high in calories with little to no nutritional content such as soda,
alcoholic beverages and cookies.
3. Stay hydrated.
4. Stay (or become) active.
5. Strive to get a well-balanced diet to provide the nutrients and vitamins
needed.
Food Guide Pyramid Sections:
Grains and Cereals: Whole-grain, enriched and fortified grain bread and cereals
 Daily recommendation of 6+ servings
 Choose whole, enriched, and fortified grains over refined white grains.
Whole grains are recommended over refined grains - such as white rice or
breads made with white flour - because they contain a higher protein and
fiber content and have relatively the same calories per serving.
 What is fiber? Fiber refers to the parts of food found in plants or grains that
cannot be broken down and absorbed into the body.
 Fiber promotes health in several ways. The most widely known health
benefit of fiber is the aiding of digestive regularity. Fiber also works to
lower bad cholesterol, control blood sugar levels and maintain a healthy
weight. A high fiber diet also reduces the risk of developing diabetes and
heart disease.
Vegetables: Includes all varieties of raw and cooked vegetables
 Daily recommendation of 3+ servings
 Choose vegetables bright in color such as dark green, deep red and vibrant
yellow
 Maximize the nutrients in cooked vegetables by not overcooking. A good
rule of thumb is to cook vegetables ‘al dente’ or just to the point of having
a tender bite.
Fruit: Includes all varieties of fruits
 Daily recommendation of 2+ servings
 Choose deeply colored fruits to maximize the intake of healthy nutrients
 While eating the whole fruit is ideal, fresh squeezed or 100% fruit juices can
provide a serving.
Oils and Fats: Butter, cooking oils and margarine
 Consume sparingly but do not eliminate from diet entirely
 Choose ‘good fats’ such as vegetable oils
 Limit saturated and ‘bad fats’ such as those found in stick margarine,
shortening and hydrogenated vegetable oils found in processed and
packaged foods
 A good rule of thumb for fats is ‘good fats’ are liquid at room temperature
whereas ‘bad fats’ are solid at room temperature
 Choose low-fat dairy and lean cuts of meat
Dairy: Milk, yogurt and cheeses
 Daily recommendation of 3+ servings
 Choose low-fat or non-fat varieties
Protein: Beans, nuts, fish, poultry, meat and eggs
 Daily recommendation of 2+ servings
 Choose skinless and white meat poultry over dark meat
 Choose leaner cuts of meat. A rule of thumb is to look for cuts of meat with
minimal fat marbling.
Water & Liquids: Water, juice, tea and coffee
 Daily recommendation of 8 servings
 The recommended serving size is eight ounces
 Stay hydrated and do not wait until feeling thirsty
 Alcoholic beverages should not be counted as a serving
Physical Activity: Exercise, walking, running, strength training, swimming, biking,
climbing stairs, gardening and yard work
 Recommendation of engaging in physical activity on a daily basis.
 Physical activity helps to keep the mind sharp, reduce the risk for chronic
diseases, improves the mood and helps to maintain a healthy weight.
Food Plate and other recommendations:
 Chose low-sodium soups and canned goods
 Pay attention to portion sizes
 Devote half of the plate to fruits and vegetables
 Healthy eating means having variety in the diet
Healthy Eating Tip of the day:
Make staying hydrated more fun. Enjoy a refreshing glass of naturally flavored
water with these easy steps:
• Cut up slices of orange and cucumber
• Place slices in pitcher of water
• Allow a few hours for the fruit and veggie to flavor the water
• Serve cold and store in the refrigerator
When finished drinking the water, enjoy eating the chilled fruit & veggie as well!
*Note: These recommendations have been made specifically for older adults and are intended
to promote a healthy diet. The materials we discuss in this program are not directed for weight
loss. If you are interested in learning more about healthy weight-loss strategies, please consult
your physician or health care provider.
“To eat is a necessity, but to eat intelligently is an art.”
-La Rochefoucauld
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