Nourish strength, confidence and well-being.

Maintaining muscle as you age involves suitable physical activity and enough food, including a variety of protein sources. Needs vary; consult a clinician or dietitian for individualized guidance, especially with kidney disease.

Try: Pair beans, yogurt, tofu, fish or poultry with vegetables and grains.

Calcium and vitamin D are important for bone health. Dairy, some tofu products, fortified beverages and certain fish provide relevant nutrients. Supplement recommendations depend on health history.

Try: Check labels for calcium and vitamin D when comparing foods.

Whole grains, beans, fruits, vegetables, nuts and seeds contribute dietary fiber. Make changes gradually and consider your usual fluid intake and medical advice.

Try: Add vegetables to a favorite soup or include berries at breakfast.

Fluid requirements vary. Water is a simple choice, while soups, fruit and other drinks can contribute. Follow medical advice if you have a fluid restriction.

Try: Place water nearby when walking, working or reading.

Choose food variety, compare sodium and saturated fat on labels, and include nutrient-dense plant foods. There is no need to label individual foods as morally “good” or “bad.”

Try: Season one meal with herbs and citrus in place of some salt.

Adults over 50 can have changes in absorption of naturally occurring vitamin B12. Fortified foods and appropriate clinical assessment may be helpful when indicated.

Try: Ask about B12 if you have risk factors or symptoms; avoid self-diagnosis.