1. Better Health Over 55

273. A Diet for Lifetime Health

Studies show that some older adults are deficient in vitamins B6, B12,  and folate (a B vitamin). To guard against vitamin deficiencies, plan a diet that includes food sources of these nutrients.

1. •Lean meats, chicken, organ meats and fish, are high in B6.
   

2. •Milk, eggs, and lean meats are excellent sources of B12.
   

3. •Asparagus, brussels sprouts, and almost all green, leafy vegetables are high in folate. Other sources are cantaloupe, orange juice, and fortified grain products.
   

4. •Citrus fruits, tomatoes, cantaloupe, strawberries, green pepper, and broccoli are rich in vitamin C.
   

It is also important to get adequate protein and calcium daily. Low-fat dairy products are rich sources of calcium. Two servings a day of 2 to 3 ounces of meat, chicken, or fish provide the protein you need. Other sources of protein include cooked dried beans, peanut butter, milk, and eggs. (For more details on the nutrient content of foods, see chapter 4, Eating for Better Health.)