Grains are loaded with fiber, protein, vitamins, minerals, and plant compounds (phytochemicals), and are an excellent source of nutrition. Fiber, or roughage, is important for older Americans, as it helps you to stay regular and may reduce your risk of coronary heart disease, colon cancer and diabetes. Besides whole grain breads and cereals, good sources of fiber include fruits and vegetables, beans, peanuts and nuts.

Fruits and vegetables contain antioxidants that protect your body's cells against damage, or oxidation, which can lead to infection and disease. Vitamins A, C, and E act as antioxidants and are found in tomatoes, broccoli, strawberries, red and green peppers, and citrus fruits.

Low-fat dairy products are the best sources of calcium. Calcium is important not only for maintaining strong teeth and bones, but also in contracting and relaxing muscles, blood clotting, and making new cells. Other calcium-rich foods include: low-fat yogurt, calcium-fortified juice and instant oatmeal.

Fat should be consumed in moderation, and should be mainly the "good," or mono- and poly-unsaturated fat, like the kind found in olive oil. "Good" fat has been shown to lower total cholesterol and LDL (bad) cholesterol, while maintaining beneficial HDL cholesterol levels. Mono- and poly-unsaturated fat is found in foods such as peanuts and nuts; olive, canola and peanut oil; and avocados.