Lesson 4 -Eat for the Long Run

Fruits, vegetables, and whole grains

These are the stars that will keep your energy up and your weight down. These foods provide fiber, which many studies report protects against some cancers and heart disease. The Human Nutrition Research Center on Aging recommends that older adults take in at least 25 to 30 grams of fiber a day. The Stanford Health Improvement Program recommends eight or more servings of fruits and vegetables a day. Have a variety every day and reach for dark green leafy vegetables, plus red, yellow, and orange fruits and vegetables. The more colorful, the better!

Make sure your grains are whole grains, found in whole grain cereals, whole grain crackers, and bulgur. Read the label and make sure the words “whole grain” appear first. Refined grain products, such as white bread, white rice, and pasta are not good sources of fiber.

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