Good nutrition is important at any age. But as you grow older, you may need to adjust your eating habits to meet your nutritional needs. Numerous studies show that a healthy diet, when combined with physical activity, can help you live longer better.

LISTEN TO YOUR BODY
As you age, appetite typically begins to decline you may become less active. As your metabolism slows down, your calorie needs decrease. You aren't as thirsty as you once were, and the medications you take also may alter your appetite and vitamin and mineral needs.

Physical changes and other factors that sometimes accompany aging mean that you may have to alter your approach to good nutrition. Here are some suggestions to help you make healthy eating choices.

 Increase your fiber intake. A high-fiber diet can help prevent constipation and may decrease your risk of some colon problems, including colon cancer. In addition, it helps protect against diabetes, coronary artery disease and high blood pressure. Mayo Clinic nutritionists suggest getting 25 to 30 grams of fiber a day from a variety of foods. Go for whole grain food, like high-fiber cereals or whole-wheat breads, and whole foods, such as a fresh apple instead of apple juice. Read labels to get the maximum amount of fiber. Substitute legumes, such as beans or lentils, for meat a couple of times a week.

 Drink plenty of liquids. Not drinking enough fluid sets you up for problems that may include chronic constipation, low blood pressure, impaired kidney function and kidney stones. Aim for about eight glasses a day of non-alcoholic liquids and include water and skim milk. Consult with your doctor for fluid guidelines if you have heart or kidney disease because your fluid intake may need to be more limited.

 Choose nutrient-dense foods. Get the most out of every calorie you consume by choosing foods that contain a lot of nutrients in relation to their calories. Richly colored fruits and vegetables offer lots of essential nutrients. Whole-grain breads, rice, cereals and pastas contain more fiber than do enriched or refined products. Don't replace a balanced diet with liquid supplements. Supplements should be used to boost rather than replace a healthy diet.

VARY YOUR FOOD CHOICES
The American Dietetic Association advises that you eat a variety of foods daily and offers the following food choices for breakfast, lunch, dinner and snacks:

  Breakfast. Breakfast is important because it fuels the brain and the body with the energy they need. Try a bowl of fortified cereal with skim milk. Another easy breakfast choice is a cup of low-fat yogurt mixed with low fat granola and fresh fruit slices. If you don't care for traditional breakfast fare, try whole wheat bread with low-fat cheese melted on top and a glass of skim milk.

 Lunch. Choose flavorful sandwich breads that contain fiber, such as multi-grain, whole wheat, bran or oats. Include lean turkey or roast beef, lettuce and tomato or other vegetables, such as cucumber, red peppers or carrots for taste and crunch. Pair your sandwich with a cup of vegetable or lentil soup.

 Dinner. Bake or broil poultry or fish with a light coating of crushed high-fiber cereal or chicken broth. Dip chicken or fish in broth and then coat with cereal before baking or broiling. Round out your meal with brown rice, beans and a fruit salad. Another suggestion is to toss cooked pasta with a package of cooked frozen vegetables. Top with marinara sauce and a sprinkle of Parmesan cheese. Add a mixed green salad with vinaigrette dressing.

 Healthy snacks. Add fresh or unsweetened canned fruit to low-fat ice cream or frozen yogurt with a sprinkle of low-fat granola. Have a bowl of cereal with skim milk or a raisin bran muffin for a tasty snack or a piece of fruit with a glass of skim milk.

As you age, your body has different nutritional needs, and it's more important than ever to eat right and stay active. By incorporating more fiber, liquid and nutrient dense foods into your diet, and by getting regular exercise, you'll feel better inside and out.  Q