Diet & Nutrition for Healthy Aging

Healthy Eating

Here is a sample daily menu:

Breakfast:
Vegetable omelet (use 1 whole egg plus 2 egg whites)
½ cup fresh or frozen blueberries
Tea, coffee, water, or sparkling juice

Mid-morning snack:
½ cup nonfat plain or flavored yogurt with 1 tablespoon raisins
Green tea or water

Lunch:
Tuna sandwich on whole wheat, with lettuce and tomato (light mayo)
Crisp apple
Iced tea or seltzer with lemon

Afternoon snack:
1 cup tomato soup or juice
1 to 2 ounces (up to ¼ cup) of unsalted almonds or walnuts
Iced tea or water with lemon

Dinner:
Tossed green salad with balsamic vinegar and olive oil dressing
Grilled 4 to 6 ounce chicken breast with herbs
½ cup brown rice OR fettuccini with fresh basil
Steamed zucchini
Fruit sorbet
Seltzer, decaf iced tea, water, and/or a glass of wine

Nighttime snack:
Banana