Adults of all ages have different nutrition and physical activity needs as their lives and bodies change. A strong and healthy body can provide many benefits. As you age, maintaining healthy habits is an important way to lower your risk for cancer, diabetes, heart disease and hypertension. Make your food and beverage choices a priority and be physically active to feel and look better.
Eat a Healthy Diet
Fruits, vegetables, whole grains, and fat-free or low-fat dairy products are healthy choices. Include protein foods such as poultry, fish, beans, eggs, nuts and lean meats. Choose foods that are low in saturated fats, sodium, and added sugars.
Be Physically Active
Jogging, playing team sports, and biking are just a few examples of how you can get moving. Start small and work up to 150 minutes of moderate-intensity physical activity per week if you are not already physically active.
Stay at a Healthy Weight
As you age, manage your calories to stay at a healthy weight. This will prevent gradual weight gain over time. Balance the calories you take in with the calories you burn through physical activities. Periodically track what you eat and drink as well as your physical activity to keep you focused. Use online tools available on your phone, tablet or computer to accurately monitor your food and physical activity. Use the daily food plans below to find out how many calories you need to maintain or achieve your goals.
The following information includes resources and tools for women and men. Find tips and information to meet your needs.
- 10 Tips for Men: Get the Facts to Feel and Look Better
- 10 Tips for Women: Make Better Food Choices
- 10 Tips for Men and Women: Healthy Eating for an Active Lifestyle
- Adult Energy Needs and Body Mass Index Calculator
- University of Nebraska Extension: 30 MyPlate Steps to a Healthier You
- US Department of Health and Human Services, Office of Women’s Health: Get Active infographic (for women)
- US Department of Health and Human Services, Office of Women’s Health: Eat Healthy infographic (for women)