Targeting nutrient-dense foods is essential for older adults, and avoidance of high-calorie foods that lack vital nutrients is crucial. Beneficial foods include fruits, vegetables, whole grains, lean meats, seafood, poultry, eggs, legumes, and low-fat dairy.

Eat more veggies, fruits, whole grains, fish, beans, and low-fat or fat-free dairy; and keep meat and poultry lean. Limit empty calories, like sugars and foods with little or no nutritional value. Avoid fad diets because the results don't last.

The foundation of your diet should be nutrient-rich foods such as fruits and vegetables, whole grains, legumes, and low- or non- fat dairy, as well as high- protein foods such as fish, lean meats and poultry, nuts, lentils, and soy products such as tofu. Limit foods high in saturated fat, sugar, and sodium.