Balanced Meals for Any Age Infographic | Nutrition for Healthy Aging

Revised August 2021

A balanced meal includes the nutrients and vitamins that you need to power through our day. That fuel comes from a combination of different foods, from leafy greens to seafood dinners. The right balanced combination of food groups gives you a healthy body and mouth!

But eating the wrong foods in the wrong proportions can lead to poor oral and overall health. To get the proper nutrition for healthy aging, you want to be aware of what a healthy plate looks like and take the time to eat right.

As you get older, the things you eat and drink become even more impactful. The longer you indulge in poor nutritional habits, the longer it takes for your mouth and body to recover.

What should your plate look like?

For nutrition that promotes healthy aging, follow the recommendations in our handy infographic below. It represents what a balanced meal looks like based on information compiled from the U.S. Department of Agriculture, Harvard School of Public Health, and Healthline.

Keep this rule of thumb in mind:

• ¼ should be fruits
• ¼ should be veggies
• ¼ should be made up of grains
• ¼ should be half dairy and half protein.

Don’t forget to drink plenty of fluids, especially water!

More healthy nuggets

Fruits

Eating lots of fruits and vegetables may reduce your risk of some chronic diseases. Some fruits and vegetables may even protect against certain types of cancers. 

Vegetables

Like fruits, vegetables can lower your risk of developing certain chronic diseases, even cancer, if they are part of your daily meals. Vegetables are rich in fiber and potassium that many Americans don’t get enough of in their diet. 

Grains

Whole grains contain the entire grain kernel, the bran, germ and endosperm. They come loaded with dietary fiber, iron and many B vitamins. Make half of your daily grains whole grains. 

Dairy

Eating and drinking dairy products fortified with calcium and vitamin D (including those made from plants such as nuts and oats) promotes bone health and can prevent the onset of osteoporosis in adults.

Protein

Protein foods function like building blocks for bones, muscles, cartilage, skin and blood, enzymes, hormones and vitamins. It’s found in a variety of foods, both animal and plant-based. Many Americans meet the protein recommendations for meat, poultry and eggs, but not for seafood, nuts, seeds and soy products.

Fluids

Fluids are a must to keep you well hydrated so you can function at your best throughout the day. Drink plenty of fluoridated tap water, nature’s “cavity fighter.”

Healthy Oils

Oils are not a food group, but they provide you with important nutrients such as unsaturated fats and vitamin E. Choosing unsaturated fats rather than saturated fats may reduce your risk of heart disease and improve your “good” (HDL) cholesterol levels. 

Herbs and Spices

Not only do herbs and spices add wonderful flavors to every meal, but many have beneficial effects on your health and metabolism. 

 

Your diet and your smile

What you eat affects your smile. The nutrients from the foods you eat directly contribute to the health of your teeth, gums and mouth.

Let a dentist take a look at your smile

If you’re concerned your diet has impacted your oral health, maybe it’s time to visit the dentist. If you haven’t sat in the dentist’s chair in the past six months, find a dentist in your area and make that appointment today.