Did you know?
Fresh, frozen and canned fruits and vegetables all count towards your daily fruit and vegetable goals. You can rinse canned items to reduce sugar and sodium

Healthy eating is homemade!

Cooking at home allows you to make a more nutritious plate.

Tips for cooking more nutritious meals:

Steam, grill, bake, roast, braise or stew your proteinsinstead of frying.
Keep frozen vegetable mixes on hand to easily addcolorful variety.
Add beans or lentils to your salad for more proteinand fiber.
Add extra vegetables to homemade casseroles and pasta.
Choose corn tortillas over flour tortillas to limit refined grains and to get more whole grain and fiber.
Choose whole wheat pastas and whole grain cereals instead of refined grains.
Steam vegetables instead of boiling.

Instead of boiling vegetables, place them on a steamer in the pot on the stove (which acts as a small shelf for the vegetable). Fill the water to the level of the steamer and cover the pot so you don’t lose important nutrients when cooking. A microwavable steamer is also a good option and can save time.

Tips for preparing a more nutritious plate:

Drink milk or soy milk with meals to increase protein and calcium.
Add fruit to yogurt and cereal for sweetness.
Keep cut-up fresh fruits and vegetables orsingle-serving fruit cups on hand to add to yourmeals.

Nutrition Information for Older Adults - Compilation (PDF)

Lindsay, A. and Helm, M. 2025, Choosing Healthy Options 2 - Nutrition information for older adults, Extension | University of Nevada, Reno, FS-25-04-15

Printable Version (PDF)

Extension Associated Contacts

Macy Helm

Anne R. Lindsay

Natalie Mazzullo

Also of Interest:


Choosing Healthy Options 1 - Nutrition information for older adults Healthy choices can be made both at home and at restaurants. Where you eat isn’t as important as what you eat. Lindsay, A. and Helm, M. 2025, Extension \| University of Nevada, Reno, FS-25-04-14

Associated Programs

Healthy Aging Initiative

Extension's Healthy Aging Initiative (HAI) connects you with the resources to navigate aging and its trends. Our programs are offered for adults over 50 and those who partner with them to provide care and support. We provide expert nutrition and physical activity training information for elders, caregivers and professionals. We have sponsorship options for tours and professional education, and we offer careers in aging exploration programs for middle and high school students and incoming college

Choosing Healthy Options 2 - Nutrition information for older adults