slightly different amounts. As we age we need fewer calories but more of some nutrients to stay healthy. This provides a challenge for seniors.

Protein, calcium, vitamins A,D,C,B12, iron, zinc and water need special attention. Fiber rich foods are also important in aiding digestion and relieving constipation.

Follow the Food Guide Pyramid - choose nutrient packed foods more often. Limit your intake of foods high in calories, fat and salt. Learn to read labels.

Increase your intake of foods that have 10% or more of those nutrients such as iron, calcium, vitamins A,B,C,D, which are especially important for healthy aging.

Protein: An Issue for Some -Include fish, poultry, lean meat, egg, legumes, peanut butter, low fat dairy products in at least 2-3 meals daily to get our daily protein requirement. Protein is needed to maintain and repair every cell in the body. Adequate protein in a balanced diets combined with, exercise, helps maintain muscle strength, thus preserving mobility.

Choose Low Fat Dairy Products and Bridge the Calcium Gap - calcium plays a major role in keeping your bones healthy thus reducing the risk of osteoporosis (brittle bones).

Calcium also has other functions including blood pressure control and reducing cancer risk. Seniors need 1000-1500mg each day the equivalent of 3-4 cups of milk plus other calcium rich foods daily. So, now's the time to close the calcium gap.

Increase your intake of low fat daily products, green leafy vegetables, soft bone fish such as canned salmon and sardines, and calcium-fortified foods such as calcium rich soy milk, orange juice, and tofu.

Vitamin D helps the body use calcium. Twenty to thirty minutes two to three times per week of sunshine helps your body make vitamin D. Vitamin D is also found in most fortified cereal and milk.

Vegetable and Fruits: Your personal Health Insurance - Aim for five or more servings each day. Fruits and vegetables are loaded with antioxidants Vitamins C,E,A or Beta-Carotene; folacin (folate) minerals and fibre. These nutrients help to keep the immune system, blood cells and blood vessels healthy and to protect the body from cancers, blindness in dim light and heart disease.

Have at least one high vitamin C fruit and one yellow and green vegetable daily. Target 20-30 grams of fibre per day. Slowly increase to optimal levels.

Iron - Vitamin C Connection - eating vitamin C rich food with meals helps the body absorb iron more efficiently especial if beans, whole grains and iron-enriched cereals are your iron source.

Older adults who have a poor diet may develop a deficiency in one or both of these nutrients. Eat good sources of iron such as meat, poultry, fortified cereals, enriched rice, and legumes daily.

Vitamin B12 (Cobalamin), works with folic acid to make red blood cells. Not getting enough can also lead to anaemia, and in some seniors, is linked to neurological problems. Meat, poultry, fish, eggs, and dairy foods are all good sources.

Reduced digestive juices make it difficult for some older individuals to absorb B12. Adults 70 years plus may need to add supplements or foods fortified with B12 to their diet to prevent vitamin B12 deficiency. Strict vegetarians are also at risk.

Zinc, from foods such as beef, whole-grains, and milk, helps your body fight infections and repair body tissues.

Drink Plenty of Fluids - you need 6 to 8 cups of caffeine-free beverages daily. Half your fluids should come from water. The other sources can come from juice, milk, soups or other nutrients dense liquids. The sense of thirst declines with age, so seniors may not drink enough fluids.

Sometimes people intentionally drink less to avoid going to the bathroom. This puts you at risk for dehydration especially in hot weather. You need enough water to help your body get rid of waste and to prevent constipation.

Drinking liquids at mealtime can make chewing and swallowing easier.

Dehydration can cause kidney damage, confusion, fatigue, increase breathing and pulse rate, dry mouth, and headaches.

Plan you fluid breaks or keep your water in a bottle so that you can easily count how much water you drink each day.

Older adults who do not consume a balanced diet over long periods are at risk.

See your doctor or a dietitian if you need assistance to improve your eating habits and lifestyle. Ms Piper may be contacted at the King Edward Memorial Hospital.

Keva Piper, dietitian at KEMH.

Enjoy vegetarian dishes like these garlic roasted potato wedges with jalapeno chili! Both are savory and nutritious. Add cheese, sour cream and onions to dress it up.

After morning golf, Mr. Blackie Talbot, age 83, enjoys delicious meals at Speciality Inn, South Shore.