Breakfast includes cereal, milk and fruit.
A 70-year-old can start the day with a breakfast of whole-grain, low-sugar cereal mixed with sliced fresh fruit, low-fat or nonfat milk, and whole-wheat bagel.
Women need more calcium as they age. An older woman who does not eat dairy products should choose other foods to increase calcium such as soybeans, green leafy vegetables, eggs...
Vegetable-rich lunch
A person in their 70s needs plenty of potassium and calcium to help reduce the risk of high blood pressure and stroke. A lunch should include dark green leafy vegetables served with grilled chicken breast and low-calorie salad dressing along with a piece of fresh fruit.
Healthy Seafood Dinner
Dinner for a 70-year-old might include grilled salmon, brown rice, steamed vegetables like asparagus and salad. Seafood like salmon is a good source of vitamin B1 and calcium, a nutrient that older women may lack.
Healthy Snacks
A mid-morning, afternoon or evening snack can help 70-year-olds meet all their nutritional needs without excess fat or calories.
Yogurt and dried fruit are good choices because they can provide fiber, vitamin D, and calcium.
