The Healthy Elder Male

75 year old

Older adults still need the same amounts of nutrients and the younger ones, but lesser amount of energy is needed. Meeting the nutrient guidelines stated in the My Pyramid without exceeding the kcal needs means choosing nutrient rich foods from each food group. To make sure these foods are eaten, they should be easy to prepare and look appealing.

Older adults should consume 6 ounces of grains, 2½ cups of vegetables, 2 cups of fruit, 3 cups milk, and 5½ ounces of meat and beans everyday.
Hard and crunchy vegetables should be steamed to make them softer for easier chewing, swallowing, and digestion.

A Calcium supplement may be needed, especially in women, because it is difficult to meet the recommendation of 1200 mg of calcium without exceeding the energy needs.

Older Adults need plenty of fluids everyday. Recommended water intake is the same as the younger ones, but certain changes make this difficult to achieve. There is a reduction of the sense of thirst. Kidneys aren’t as efficient at conserving water, so more water is lost during urination and must be replaced.

An example of a well balanced diet for the 75-year-old male is as follows:



¼ Cup Whole Grain Cereal
½ Cup Grapes (16 Grapes)
1 Banana
½ Cup Orange Juice
1 Hard Boiled Eggs
½ Cup Low/Fat Free Milk


1 Ounce Tuna fish on 2 slices of Whole Grain Bread w/1 Leaf Lettuce & a slice of Tomato (Condiments may include Mayo).
¼ Cup Apple Sauce
½ Cup Low/Fat Free Milk

Afternoon Snacks

1 Yoplait Light Yogurt (Low Fat) (6 ounces = ¾ Cup)
½ Cup Steamed Carrots
1 Apple (Sliced)
½ Cup Low/Fat Free Milk


3½ ounces grilled skinless/Boneless Chicken
½ Cup Steamed Green Beans
2 Whole Grain Dinner Rolls w/pat of butter or spread
¼ Cup Mashed Potatoes w/pat of butter or spread
½ Cup Low Fat Free Milk

The Healthy Adult Male

37 year old


Adults should limit their added sugar, oils, and solid fats intake to maintain a healthy weight. They should focus on fruits, vegetables and foods high in calcium in their daily diets and cut back on the sodium and added salt.

An exercise program of at least 60 minutes a day will also help maintain a healthy weight.

Adults should consume 10 ounces of whole grains, 4 cups vegetables, 2½ cups of fruit, 3 cups of milk, and 7 ounces of meat and beans.

An example of a well balanced diet for a 37-year-old male is as follows:



½ Cup Orange Juice

1 Whole Grain Bagel
½ Cup Low/Fat Free Milk
1 Banana
2 Hard Boiled Eggs


3 Ounces Boneless/Skinless Turkey on 2 Slices Whole Grain Bread w/1 slice Tomato & 2 Leaves Lettuce (condiments include mustard or mayo)
½ Cup Low/Fat Free Milk


1 Cup Fruit Salad (Consists of Strawberries, Blue Berries, Grapes, Pineapple, Honeydew, and Muskmelon)
6oz Boneless/Lean Pork Chops
¼ Cup Brown Rice
½ Cup Apple Sauce
1 Cup Green Beans
½ Cup Low/Fat Free Milk

Toddlers Need to Eat Healthy, Too.


2 year old

When it comes to a toddler, cutting up the food into small pieces is a must. They can choke on food easily if it isn’t cut up for them. Omit foods they may be allergic to or a possible choke hazard.

The two-year-old toddler needs to consume 3 ounces of whole grains, 1 cup vegetables, 1 cup fruit, 2 cups low/fat free milk, and 2 ounces meats and beans everyday.
Provide a wide variety of foods that the toddler can choose from to, not only get a better nutritional status, but also, so the toddler can be encouraged to try different things at an early age.

Do not force food on a toddler or take it away as a punish.  Do not use food as a reward, either. Don’t appear angry or disappointed if the toddler doesn’t like something or likes one thing more than the others.  These responses can cause future bad eating habits for the toddler and a poor self image.

Keep a close eye on the toddler while s/he eats to ensure safety and good eating habits are learned.  Never, ever leave a toddler alone while eating.

Extras such as sugar and oils should be limited. Sugar and solid fats should be limited to 165 calories a day. Oils are different than solid fats and they should be limited to 3 teaspoons a day.

An example of a well-balanced diet for a 2-year-old toddler is as follows:


1 Small Pancake (Cut into Small Pieces)
¼ Cup Apple Sauce
½ Cup Low/Fat Free Milk
½ Banana (Cut into Small Pieces)


¼ Cup Sugar Snap Peas
1 Slice Whole Grain Bread
1 oz Tuna Fish
½ cup Low/Fat Free Milk

Afternoon Snack

¼ Cup carrots “Matchsticks”
½ Cup Low/Fat Free Milk
½ Cup Fruit (Consists of Strawberry, Pineapple, Honeydew, and Grapes (Cut Fruit in Small Chunks)


¼ Cup Cooked Pasta
2 Tbsp Tomato Sauce
1 Meatball (1 ounce)
½ Medium Ear Corn on the Cob
½ Cup Low/Fat Free Milk