Eating Fresh as We Age

Older adults sharing a healthy meal together at home, enjoying fresh food and social connection while aging well.
Older adults sharing a healthy meal together at home, enjoying fresh food and social connection while aging well.

Icon of orange carrot.Food wellness for you

As we age, our bodies start needing more of certain nutrients and less of others. Eating fresh fruits and vegetables is still the best way to get much of what we need, including:

  • Fiber. It’s great for our digestive system. It also makes us less likely to overeat.
  • Antioxidants. These nutrients protect our cells from damage.
  • Protein. Critical to maintaining and building muscle and bone strength, making everyday activities easier.

Top tips

Aim for variety
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Try to eat 1 to 2 different fruits and veggies with every meal. Eating a little of everything is one of the best ways to get the nutrients we need.

Fresh foods to try

  • Avocados
  • Bananas
  • Beans
  • Berries
  • Carrots
  • Cherries
  • Cruciferous veggies (broccoli, cabbage, Brussels sprouts, turnips)
  • Dark leafy greens (collards, kale, spinach)
  • Lentils
  • Nuts and seeds
  • Onions
  • Sweet potatoes

Recipes

Bowl of white beans with fresh dill and red pepper on a wooden table, highlighting a nutritious ingredient for healthy meals.
Bean and Veggie Wraps
Plate of fish tacos topped with lettuce and green onions, served with sauce as a fresh, flavorful meal.
Fish and Bell Pepper Tacos
Southwest three-bean salad with mixed beans, corn, peppers and onions, served as a fresh, fiber-rich side dish.
Southwest Three-Bean Salad
Bowl of white beans with fresh dill and red pepper on a wooden table, highlighting a nutritious ingredient for healthy meals.
Bean and Veggie Wraps
Plate of fish tacos topped with lettuce and green onions, served with sauce as a fresh, flavorful meal.
Fish and Bell Pepper Tacos
Southwest three-bean salad with mixed beans, corn, peppers and onions, served as a fresh, fiber-rich side dish.
Southwest Three-Bean Salad
Bowl of white beans with fresh dill and red pepper on a wooden table, highlighting a nutritious ingredient for healthy meals.
Bean and Veggie Wraps
Plate of fish tacos topped with lettuce and green onions, served with sauce as a fresh, flavorful meal.
Fish and Bell Pepper Tacos
Southwest three-bean salad with mixed beans, corn, peppers and onions, served as a fresh, fiber-rich side dish.
Southwest Three-Bean Salad
Bowl of white beans with fresh dill and red pepper on a wooden table, highlighting a nutritious ingredient for healthy meals.
Bean and Veggie Wraps
Plate of fish tacos topped with lettuce and green onions, served with sauce as a fresh, flavorful meal.
Fish and Bell Pepper Tacos
Southwest three-bean salad with mixed beans, corn, peppers and onions, served as a fresh, fiber-rich side dish.
Southwest Three-Bean Salad