Choosing healthy foods is a smart thing to do—no matter how old you are! Maintaining a healthy weight and getting needed nutrients is one of the most important things you can do for healthy aging.
In the News
Healthy gut bacteria help ward off age-related insulin resistance in animal models
Articles
Calorie Restriction and Fasting Diets: What Do We Know?
Can calorie restriction or fasting promote better health and longer life? Learn the evidence from NIA for eating patterns such as time-restricted feeding, alternate-day fasting, and the 5:2 diet.
![small plate of salad](/congress115th/20190108231527im_/https://www.nia.nih.gov/sites/default/files/styles/meta_150x150/public/2018-08/iStock-674718046_SQUARE-compressor.jpg?itok=Edpd1na-)
Choosing Healthy Meals As You Get Older
Good nutrition is part of healthy aging! Read about healthy eating and meal plans, and get 10 tips for choosing healthy foods and a healthy lifestyle.
![Man holding a box of lettuce, tomatoes, carrots, and beets](/congress115th/20190108231527im_/https://www.nia.nih.gov/sites/default/files/styles/meta_150x150/public/2017-06/choosing-healthy-foods-meta.jpg?itok=PDPvy6kK)
Know Your Food Groups
Food groups include grains, proteins, fruits, vegetables, dairy, oils, and solid fats and added sugars. Learn about each group.
![Bibimbop brown rice bowl](/congress115th/20190108231527im_/https://www.nia.nih.gov/sites/default/files/styles/meta_150x150/public/2017-07/bibimbop-food-groups-meta.jpg?itok=itEn1c2x)
Smart Food Choices for Healthy Aging
Make smart food choices—like choosing nutrient-dense foods over calorie-dense ones—for healthy aging. Learn how small substitutions can make a big difference.
![Chicken noodle soup](/congress115th/20190108231527im_/https://www.nia.nih.gov/sites/default/files/styles/meta_150x150/public/2017-07/chicken-noodle-soup-meta.jpg?itok=cCakpBR4)
Overcoming Roadblocks to Healthy Eating
Problems such as no appetite or difficulty chewing can keep older adults from eating healthy. Get problem-solving suggestions for common barriers.
![Vegetable stir fry](/congress115th/20190108231527im_/https://www.nia.nih.gov/sites/default/files/styles/meta_150x150/public/2017-06/roadblocks-healthy-eating-meta.jpg?itok=Bo7Tmoop)
Serving and Portion Sizes: How Much Should I Eat?
How much food should you eat? Learn about servings and portion sizes for healthy nutrition and find healthy snack suggestions.
![3 different sized measuring cups](/congress115th/20190108231527im_/https://www.nia.nih.gov/sites/default/files/styles/meta_150x150/public/2017-07/measuring-cups-meta.jpg?itok=02mKlX49)
Shopping for Food That's Good for You
Eating healthy food on a budget starts with the right grocery list! These tips can help older people shop for nutritious food, even on a fixed income.
![Older man choosing leafy green vegetables at the grocery store](/congress115th/20190108231527im_/https://www.nia.nih.gov/sites/default/files/styles/meta_150x150/public/2017-06/shopping-for-healthy-food-meta.jpg?itok=wo6gcfqT)
Maintaining a Healthy Weight
Balancing calories in and calories out is key to maintaining a healthy weight. Learn how physical activity and healthy eating can help.
![Unused bathroom scale](/congress115th/20190108231527im_/https://www.nia.nih.gov/sites/default/files/styles/meta_150x150/public/2017-07/maintaining-healthy-weight-meta_0.jpg?itok=fw603FEi)
USDA Food Patterns
The USDA Food Patterns can help you keep an eye on the calories you eat. For a balanced diet, choose healthy foods from five major food groups.
![2 forks- one with lettuce, cheese and tomato; one with steak and herbs](/congress115th/20190108231527im_/https://www.nia.nih.gov/sites/default/files/styles/meta_150x150/public/2017-06/usda-food-patterns-meta.jpg?itok=6yMHskX5)
Vitamins and Minerals
Older adults may have different vitamin and mineral needs than younger adults. Find recommended amounts and information on calcium, sodium, vitamin D, and more.
![Variety of vitamins in a person's hand.](/congress115th/20190108231527im_/https://www.nia.nih.gov/sites/default/files/styles/meta_150x150/public/2017-08/vitamins-meta.jpg?itok=S_d3Qq-X)
10 Tips for Eating Healthy on a Budget
Healthy food doesn't have to be expensive. Get tips for saving money on foods costs and shopping for healthy food on a budget.
![Older woman checking prices on groceries](/congress115th/20190108231527im_/https://www.nia.nih.gov/sites/default/files/styles/meta_150x150/public/2017-06/eating-healthy-on-budget-meta.jpg?itok=EXzC48_O)
Important Nutrients to Know: Proteins, Carbohydrates, and Fats
Nutrients like protein, carbohydrates, and fats can help you stay healthy as you age. Make sure you get the right amount of each.
![Plate of salmon, tomatoes, asparagus, lemon and herbs](/congress115th/20190108231527im_/https://www.nia.nih.gov/sites/default/files/styles/meta_150x150/public/2017-06/protein-fats-carbohydrates-meta.jpg?itok=mjKE9lKi)
Getting Enough Fluids
Drinking enough fluids helps you digest food, absorb nutrients, and get rid of waste. Read these tips to help you get enough fluids.
![Grandmother drinking water with her grandson](/congress115th/20190108231527im_/https://www.nia.nih.gov/sites/default/files/styles/meta_150x150/public/2017-06/getting-enough-fluids-meta_0.jpg?itok=-sjRSgSK)
Reading Food Labels
Reading food labels can help you make smart food choices. Learn how to read and understand the product date, ingredients list, and nutrition facts label.
![Samples of food labels](/congress115th/20190108231527im_/https://www.nia.nih.gov/sites/default/files/styles/meta_150x150/public/2017-06/reading-food-labels-meta.jpg?itok=h1mFBmkM)
Food Safety
Practice food safety to avoid getting sick from your food. When cooking—clean, separate, cook, chill. Learn how.
![Eggs with a sticky note saying "Food Safety" on top](/congress115th/20190108231527im_/https://www.nia.nih.gov/sites/default/files/styles/meta_150x150/public/2017-06/food-safety-meta.jpg?itok=l9SJzAJj)
DASH Eating Plan
Studies have shown that following the DASH diet can lower high blood pressure, or hypertension. Read about healthy eating and diet tips from the DASH plan.
![Quinoa salad with black beans and vegetables](/congress115th/20190108231527im_/https://www.nia.nih.gov/sites/default/files/styles/meta_150x150/public/2017-06/dash-eating-plan-meta.jpg?itok=kCVrYD9U)
Sample Menus: Healthy Eating for Older Adults
Planning meals and making a shopping list can help you eat healthier. Check out these sample menus for older adults for healthy meal and snack ideas.
![Older man buying apples at an outdoor market](/congress115th/20190108231527im_/https://www.nia.nih.gov/sites/default/files/styles/meta_150x150/public/2017-06/sample-menus-meta.jpg?itok=T_TKINiM)