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 Declining health is NOT an inevitable part of aging

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Eating Problem

Eating Problem #1: Difficulty Chewing

Whether you have ill-fitting dentures or problems with your natural teeth, chewing hard or tough foods may not be as easy as it once was. Meats and raw fruits andvegetables usually pose the most difficulty, but this doesn’t mean you have to give up these foods entirely.

“With just a few changes and a little creativity, most people can continue to eat many of the foods they like,” says Kathleen Zelman, RD. “If apples are a favorite, try making a chunky apple sauce instead of eating them raw. Or incorporate favorite vegetables into soups and casseroles.”

Sons and daughters can be helpful in making sure there are attractive, nutritional options available at their parents' fingertips. "As you get older, the less you have to prepare, the more you're going to eat," says Joanne Koenig Coste, a former caregiver to her parents and husband, and national lecturer on family caregiving. "I would prepare soups and stews in advance and freeze them in small portions. Or I'd mix up a smoothie, or frappe, in the blender at my mom's house and leave it in the blender jar in her refrigerator. Then she could just take it out, mix it up, have some, and put it back in the fridge to have more later."

The key is to be creative when thinking about food. “When people are having trouble chewing, they may go to whatever is easiest and quick, such as tea and toast or coffee and doughnuts,” says Carole Palmer, EdD, RD, professor ofnutrition and oral health promotion at Tufts Dental School in Boston. “But these choices don’t offer much nutrition. Instead, look at the food groups one by one and find foods you like and can still chew.”

·         If you love meat but steak is out of the question, try having lean hamburger or beef stew instead. Or look for other sources of protein, such as baked or broiled fish. “Fish gives you the added benefit of omega-3 fatty acids, which are good for heart health, says Palmer.

·         Eggs are also a good way to get protein. “Eggs are such a versatile food, there are so many ways to have them -- whether just on their own, as part of an omelet, or hard-boiled in a salad,” says Zelman. Eating one egg a day is healthy for most adults as long as you watch your cholesterol from other sources. But if you want more than one, use the whites only.

·         Vegetables can be cooked to make them softer, or cut up and added to soups, stews, and casseroles for easy chewing. Canned or frozen vegetables are another easy-to-chew option. Many soft fruits, such as berries and melons lend themselves to easy chewing. But for even greater ease, you can cut them into in a fruit salad or blend them into a smoothie with a bit of yogurt and juice.

"Mixing Jell-O and yogurt makes a great pudding," Coste says. "Just mix the Jell-O with one cup of water, instead of two, and then stir in a cup of yogurt. It has a stronger taste than either yogurt or Jell-O, and older people like the stronger flavors, especially if their taste is declining."

·         And don’t forget to take advantage of other healthy foods that are naturally easy to chew, such as rice, whole grains, cereals, beans, and pasta. “Try to concentrate on all the wonderful-tasting foods that you can eat, rather than focusing on the few that you can’t,” says Palme

Eating Problem #2: Dry Mouth

A dry mouth is another common problem that many of us face as we age. Medications are often the cause of dry mouth, although it can occur for other reasons as well. A dry mouth can contribute to chewing problems, and can also make swallowing difficult. Foods that are dry, such as bread, pasta, crackers, and rice may be the most difficult to eat.

“The solution for eating when you have dry mouth is to find ways to add moisture to food,” says Palmer.

·         Try adding gravy or sauce to foods such as rice or pasta or spread a little cream cheese or peanut butter on bread or crackers, Palmer says. Foods that are more naturally moist, such as soups and casseroles are also good options for people with a dry mouth.

"I'd make a minestrone soup, and then blend it and freeze it with some lemon juice and ice cubes for my mom," Koste says. "She would let it defrost and drink it cool – like a gazpacho in the winter." It's loaded with vegetables and a good option for people with dry mouth or trouble chewing, Koste says.

·         Drinking water, milk, or juice between bites is another way to help keep your mouth moist. But if your appetite isn’t what it once was, take small sips to be sure the liquid doesn’t fill you up instead of the food.

And, if you do have dry mouth, it’s important to pay extra attention to your teeth. “ Saliva helps protect against cavities, so if you have less saliva, you’re at higher risk for dental problems,” says Palmer. She suggests brushing or rinsing after each meal or snack to help keep teeth healthy.

Eating Problem #3: Frequent Upset Stomach

As we age, we may have a harder time digesting certain foods -- and have more problems with indigestion.

“Often, the best way to deal with indigestion is to keep a food diary, so you can find out what foods are giving you problems,” says Zelman.

Some of the most common culprits include:

·         Strong-flavored vegetables, such as onions and peppers

·         Spices such as garlic, chilies, and ginger

·         Fried and fatty foods

·         Caffeine in coffee

·         Alcoho

·         Eating Problem #3: Frequent Upset Stomach continued...

·         Sometimes it’s not any particular type of food, but simply eating too much that causes indigestion.

·         But even if a favorite food or beverage is causing an upset stomach, you may not have to avoid it altogether. Sometimes preparing the food in a different way, such as cooking onions instead of eating them raw, or having the food at a different time of day can help ease indigestion. If you are sensitive to milk and dairy products, you may be able to eat small amounts of these foods without stomach upset.

·         “Seeing what works best may involve a bit of trial and error,” says Zelman. “Sometimes just putting an extra pillow under your head or raising the top part of your bed a few inches can help too.” Other tips to quell indigestion include having a few saltine crackers or a small piece of bread.

·         If these suggestions don’t provide relief, talk to your doctor about taking an over-the-counter medication. Or ask your doctor about medications for stomach upset.

·         Eating Problem #4: Declining Sense of Taste

·         If you find that food just doesn’t taste as good as it used to, you’re not alone. “Our sense of taste dulls with age,” says Zelman. “And because our sense of smell is also not as sharp, it can mean that food just doesn’t seem to have as much flavor.”

·         Although many people reach for the salt shaker to add more flavor to food, that’s not the best solution. “Most people already have too much sodium in their diet,” says Zelman. “A better choice is to use flavor enhancers to help foods come alive. Try adding flavor with herbs, pepper, spices, vinegars, mustards, lemon juice, or garlic.” Spicing up the flavor of your food will often help increase your enjoyment.

·         Adult children can often reintroduce old favorites to their parents in new, spicier ways. "Many older people's diets -- my parents included -- are really missing greens, except for salad in the summer," Coste says. "Sauté kale or spinach with olive oil and garlic," Coste suggests. "It's got a lot of taste. Serve it when your parent comes over for dinner and then give them some to take home that's ready to microwave.

·         Don’t Give Up

·         If you’ve tried different options and you’re still having problems eating, don’t be afraid to ask for help. Your doctor or a registered dietician may be able to offer you additional help for your particular problem or help you come up with an eating plan that works for you.

·         Maintaining a Healthy Appetite

·         Not having an appetite is a frustrating problem for people who are underweight, or losing weight when they don’t want to. You know it's important to eat a variety of foods to maintain your health as you get older, but it's hard to eat when you’re not hungry or food isn't appealing.

·         There are many reasons why you may not be hungry. Lack of appetite could be a side effect of a medication you're taking. Your appetite may be low because you’re feeling depressed or anxious. It could also be that food just doesn't taste good. Or it's too much trouble to cook a meal. No matter what the reason, if you are underweight, increasing your appetite can also improve your health.

·         "Getting adequate nutrition each day can really make a difference in how you feel," says Kathleen Zelman, RD, director of nutrition at WebMD. "Eating well also keeps your body and mind strong and healthy."

·         Adult children can play a big role in enhancing nutrition for parents who've lost their appetite and may have lost interest in cooking altogether. "As far as making big meals, seniors have done it," says Joanne Koenig Coste, who was a caregiver to her parents and now works with family caregivers. "They've had their time doing that. It’s our turn now to think of things, small things, that will stimulate their interest in eating."

·         Here are eight ways to help boost your appetite and nutrition.

·         1. Go for Nutrient-Rich Foods

·         "You want to be careful not to fill up on empty calories, such as baked goods, chips, and soda," says Zelman. "As you age, you need fewer calories, but have higher nutritional needs. So the less you’re able to eat, the more nutritionally dense your meals should be." This means eating plenty of fruits, vegetables, whole grains, and lean protein and limiting foods high in fats and sugars.

·         Many older people resort to eating processed or fast foods because they don't need to prepare it, Coste tells WebMD. Children can help out by preparing and portioning out nutrient-rich foods so that they're ready to eat, microwave, or pop in the toaster oven. This could include snack-size bags of washed berries or nuts, already-chopped vegetables for munching or an easy sauté, or the makings of a salad in a plastic container. And when you make a stew or soup for your dinner, make some extra to bring to them.

·         How much you need to eat in your senior years depends on your activity level and whether you're male or female. Women over age 50 need about 1,600 to 2,200 calories each day while men need about 2,000 to 2,800 calories. Inactive men and women should aim for the lower range of calories, while those who are most active should try to eat the highest amount of calories in that rang

·         2. Have Smaller Meals More Often

·         For many people, having smaller, frequent meals may be more appealing than having three larger meals. Smaller meals may also be easier to prepare.

·         "One idea is to choose a food that you really like, and then augment it to make a small meal that’s packed withnutrients," says Carole Palmer, RD, professor of nutrition and oral health promotion at Tufts Dental School in Boston. For example, if you like toast with jelly, add a bit of peanut butter to get some protein. Or if you enjoy tuna fish, try it with a slice of tomato or cheese to get extra vitamins and calcium.

·         "A whole plate of food can be overwhelming," Coste says. "So it's important that family members prepare and package foods in small portions." At her parents' house, Coste would put out bowls of nuts and make "puddings pies" with a filling of yogurt mixed with fruit or Jell-O and sliced in advance. Then she'd follow up with a phone call. "I'd say, 'Mom, I'm having some pudding pie. Why don't you?'"

·         If you find that you're having trouble eating any food, nutrition supplement drinks are another option. Palmer says she always recommends food first, but that these drinks can be a good way to maintain nutrition. "People often like to sip them throughout the day," she says.

·         3. Make Food Appealing

·         If you’re not hungry because food isn't appealing to you, try to find ways to make it more appetizing. "We eat with oureyes,” says Zelman. "So make your plate as appetizing and colorful as possible." Try combining foods of different colors, such as having broccoli or red pepper with pasta, or simply by placing a few sprigs of parsley on your plate. Eating foods of various colors also assures that you're getting all of the nutrients you need.

·         Adding variety to your diet can help make meals more exciting too. Trying a new recipe or a new type of food every so often is a good way to pique your interest in eating

·         3. Make Food Appealing continued...

·         If you're preparing food for your parent, adding a touch of sweetness can often make food more appealing because many people develop a sweet tooth in their senior years. Coste suggests putting a bit of fruit preserve on cream cheese and whole grain bread or whipping up a blender drink of lemonade, soda, and a scoop of lemon sherbet. "It's almost like having a cocktail," she says.

·         Your sense of smell also plays a role in appetite. "In some cases, warming food will make it more fragrant, and may make you feel hungrier," says Palmer. "Though for some people, cold food is more appetizing. It’s really up to the individual, so you need to decide what’s most appetizing you to."

·         Because our sense of smell and taste often dull with age, you may also find food may not taste as good as it used to. Punching up the flavors can help. Try adding spices or herbs to add to the natural flavors of foods. Other flavor enhancers like vinegar, lemon juice, and mustard can also add a kick. Don't add extra salt -- most people already have too much sodium in their diet.

·         4. Keep It Simple

·         Make mealtime as easy for yourself as possible. "Having a meal doesn’t have to be a big production," says Zelman. "Stock your refrigerator and pantry with foods you enjoy so you always have something on hand." When you cook, make enough for a few days, or trade extras with a friend. It may also be helpful to keep a few of your favorite easy meal ideas in a notebook, so you can look through it when you need a meal in a pinch.

·         5. Don’t Fill Up on Fluids

·         It can be easy to fill up on fluids -- such as water, juice, coffee, or tea -- before you're done eating. If this is the case for you, don't drink until after your meal. "Enjoy your meal first, and then have your coffee, tea, or other beverage," says Palmer. "You want to be sure to get all of the nutrients from your food before having drinks that are not so nutrient-dense."

·         6. Get Some Exercise

·         Sometimes getting a little exercise can increase your appetite. "Just getting outside in the fresh air can often do wonders for your appetite," says Zelman. "Even if all you can manage is a short walk around the block, you may find that it helps." Exercise can also help with digestion.

·         7. Find Company

·         "Some people find that their appetite increases when they share a meal with others,". If you find that you often eat meals alone, look for opportunities to eat with others. You can invite family or friends over for a meal, or go to a senior meal center or other community dinner. Or join a dinner or lunch club, or other social group where people get together for meals.

·         Sons and daughters can play a big part here as well. "Many of the 'well elderly' have lost interest in eating because they're depressed," Coste says. Cooking for your parents can be a chance to provide their diet and taste buds variety and send them home with food, as well as providing company.

·         Of course, there are times when you will eat alone. Try to pamper yourself and make mealtime special. Use a festive tablecloth or light a candle. Turn off the TV and listen to your favorite music instead.

·         8. Know When to Ask for Help

·         "If you’re really struggling to get enough nutrition each day, ask for help," says Zelman. Your doctor or a nutritionist may be able to help you find other ways to increase your appetite and meet your nutritional needs

How to be active after 60

How to be active after 60

Older Adults: 9 Nutrients You May Be Missing

Getting adequate nutrition can be a challenge as you get older. With age, the number of calories you need begins to decline. Every calorie you consume must be packed with nutrition in order to hit the mark.

Even then, you may fall short. "As we get older, the body becomes less efficient at absorbing some key nutrients," says Katherine Tucker, RD, PhD, chair of the department of health sciences at Northeastern University in Boston. In addition, the ability to taste food declines, blunting appetite. Some foods become difficult to chew or digest.

Several key nutrients in particular may be in short supply as you get older. Here are the top vitamins and nutrients to look out for -- and how to get enough.

Vitamin B12

B12 is important for creating red blood cells and DNA, and for maintaining healthy nerve function. “Getting enough B12 is a challenge for older people because they can’t absorb it from food as well as younger people," says Tucker. "Even if your diet contains enough, you may be falling short."

How to hit the mark: Eat more foods rich in B12. The richest sources include fish, meat, poultry, eggs, milk, and milk products. Talk to your doctor about whether you should take a B12 supplement.

Folate/Folic Acid

You may have heard of folate. Too little of this essential B vitamin is known for contributing to anemia and increasingthe risk of a pregnant woman having a baby with a neural tube defect. Older people whose diets don’t include a lot offruits and vegetables or fortified breakfast cereals may be falling short.

How to hit the mark: Now that breakfast cereals are fortified with folate, deficiencies are less common. "Still, if you don’t eat breakfast cereals or plenty of fruits and vegetables, it’s wise to ask your doctor if you should take a supplement that contains folate," says Kathleen Zelman, RD, director of nutrition for WebMD.

Calcium

Calcium plays many roles in the body. But it is most important for building and maintaining strong bones. Unfortunately, surveys show that as we age, we consume less calcium in our diets. " Calcium is so essential that if you don’t get enough, your body will leach it out of your bones," says Zelman. Coming up short on calcium has been shown to increase the risk of brittle bones and fractures.

How to hit the mark: Help yourself to three servings a day of low-fat milk and other dairy products. Other good dietary sources of calcium include kale and broccoli, as well as juices fortified with calcium. Calcium-rich foods are by far that best choice, says Robert Heaney, MD, a Creighton University professor of medicine and an expert on calcium andvitamin D. "The body needs both calcium and protein for bone health," says Heaney. "So the ideal source of calcium is dairy products, not supplements." If you tend to steer clear of dairy products, talk to your doctor about whether you should take a supplement.

Joanne Koenig Coste, a former caregiver who works with older people, says that smoothies made with yogurt, fruit, and even vegetables can be an attractive option for people who have lost their appetite, have trouble chewing, or have adry mouth. "I used to make one for my mother with spinach, yogurt, a little orange juice, and a little pistachio ice cream," she says. "My mother loved it. I'd divide it into small portions and freeze them for her. She'd take it out in the morning and have it for lunch." Another favorite: a smoothie of vanilla yogurt, a little molasses and maple syrup, and a small scoop of vanilla ice cream.

Vitamin D

" Vitamin D helps the body absorb calcium, maintain bone density, and prevent osteoporosis," says Zelman. Recent findings suggest that D may also protect against some chronic diseases, including cancer, type 1 diabetes,rheumatoid arthritis, multiple sclerosis, and autoimmune diseases. In older people, vitamin D deficiency has also been linked to increased risk of falling. Many Americans fall short on vitamin D, which is mainly produced by the skinwhen exposed to sunlight.

How to hit the mark: Many foods are fortified with vitamin D, including cereals, milk, some yogurts, and juices. Few foods naturally contain vitamin D. However, vitamin D is found in salmon, tuna, and eggs. Researchers are currently debating what the recommended level of vitamin D for optimal health should be. Many experts think older people need to take vitamin D supplements, since the skin becomes less efficient at producing the vitamin from sunlight as we age. For now, the best advice is to talk to your healthcare provide

Potassium

Getting enough potassium in your diet may also help keep bones strong. This essential mineral is vital for cell function and has also been shown to help reduce high blood pressure and the risk of kidney stones. Unfortunately, surveys show that many older Americans don’t get the recommended 4,700 mg of potassium a day.

How to hit the mark: Fruits and vegetables are by far the richest dietary sources of potassium. Banana, prunes, plums, and potatoes with their skin are particularly rich in potassium. By helping yourself to fruits and vegetables at every meal, you can get enough potassium. If you’re considering potassium supplements, talk to your doctor first. Just as too little potassium can be a problem, too much potassium can be very dangerous for your health.

Magnesium

Magnesium plays a crucial role in some 300 different physiological processes. Getting enough can help keep your immune system in top shape, your heart healthy, and your bones strong. "Many whole foods, including vegetables, contain magnesium. But it is often lost in processing," says Tucker. Absorption of magnesium decreases with age. Some medications older people take, including diuretics, may also reduce magnesium absorption.

How to hit the mark: Fill your plate with as many unprocessed foods as possible, including fresh fruits, vegetables, nuts, whole grains, beans and seeds, all of which are great sources of magnesium.

Fiber

Fiber helps promote healthy digestion by moving foods through the digestive tract. Foods rich in fiber, including whole grains, beans, fruits, and vegetables, have many other health benefits, including protecting against heart disease. "If you don’t eat a lot of these whole foods, chances are you’re not getting enough fiber," says Zelman. You’re not alone. Most Americans only get about half the recommended levels.

How to hit the mark: Eat more whole grains, nuts, beans, fruits, and vegetables. Be creative. "Try adding cranberry sauce to your turkey and whole wheat bread sandwich," Coste suggests. "Family can help out with this too. When you visit your parents, divide up pumpkin seeds, nuts, blueberries, or already-chopped vegetables into snack size bags and leave them in the refrigerator so they're ready to eat." And talk to your doctor about taking a fiber supplement

Omega-3 Fats

These unsaturated fats, found primarily in fish, have a wide range of benefits, including possibly reducing symptoms inrheumatoid arthritis and slowing the progression of age-related macular degeneration (AMD), a disease of reducedvision in the elderly. "New evidence suggests that omega-3s may also reduce the risk of Alzheimer’s disease and perhaps even keep the brain sharper as we age," says Zelman. Seafood should be part of a heart-healthy diet but omega-3 supplements have not been shown to protect against the heart.

How to hit the mark: Nutrition experts recommend helping yourself to at least two servings of fish a week. Salmon, tuna, sardines, and mackerel are especially high in omega-3 fats. Some vegetable sources of omega 3 include soybeans, walnuts, flaxseed, and canola oil. Omega 3 supplements are available but be sure to talk to your doctor before you begin taking any supplements.

If you're an adult child trying to help your parents get more omega-3s, Coste says to make it as easy as possible for them. She suggests buying canned salmon to put on salad. "You can get little cans or open bigger cans and put them in a plastic container," she says. "Put mixed greens in another container. Then all they have to do is open the containers up and toss them together with salad dressing."

Water

Water might not seem like an essential vitamin or mineral, but it is crucial for good health. With age, sense of thirst may decline. Certain medicines increase the risk for becoming dehydrated. Water is especially important if you are increasing the fiber in your diet, since it absorbs water. In the Modified MyPyramid for Older Adults, created by Tufts University researchers, 8 glasses of fluids a day are next to physical activity in importance for health.

How to hit the mark: Nutritionists recommend you drink 3 to 5 large glasses of water each day, says Zelman. One sign that you’re drinking enough is the color of your urine. It should be pale yellow. If it is bright or dark yellow, you may need to drink more liquids.

Coste says that adult children can help remind their parents to drink enough water by buying them 4-ounce water bottles. "As we get older, we get overwhelmed really easily," she says. "You open the refrigerator and you see big bottles of water and you close the refrigerator. You see a small bottle of water and you think, 'I can drink that.'"

Some people may need to have their amount of fluids restricted due to medical reasons such as kidney or liverdisease. Make sure to check with your healthcare provider about a suitable fluid intake level for you. Taking in too much fluid can be unsafe, too.

Good Foods for Health

Good Foods for Eye Health

Carrots may be the food best known for helping your eyes. But other foods and their nutrients may be more important for keeping your eyesight keen as you age.

Vitamins C and E, zinc, lutein, zeaxanthin, and omega-3 fatty acids all play a role in eye health. They can help preventcataracts, clouding of your eye lens. They may also fight the most-likely cause of vision loss http://tiny.cc/2hnvy  when you're older: age-related macular degeneration 

"It's always best to get the nutrients we know help vision from foods," says Elizabeth J. Johnson, PhD. She's a research scientist and associate professor at Tufts University in Boston. "Foods may contain many other nutrients we aren't aware of that may help, too."

Here are some powerhouse foods for healthy eyes to try.

Spinach and Kale

Antioxidants protect against eye damage from things like sunlight, cigarette smoke, and air pollution. These leafy greens are loaded with two of the best for eyes, lutein and zeaxanthin.

"They get into the lens and retina of your eye, and they are believed to absorb damaging visible light," Johnson says.

Most people are short on these two nutrients, but it's an easy fix.

"Eating a cooked 10-ounce block of frozen spinach over the course of a week will help lower your risk of age-related eye disease," Johnson says. Kale has double these nutrients. Collard greens, broccoli, and bright-colored fruits like kiwis and grapes are ways to get them, too.

Grapefruit, Strawberries, and Brussels Sprouts

Vitamin C is a top antioxidant. These foods are among the top sources of vitamin C. Eat half a grapefruit and a handful of Brussels sprouts or strawberries (one-half cup) a day and you're good to go. Papaya, oranges, and green peppers are other good sources.

Seeds, Nuts, and Wheat Germ

Vitamins C and E work together to keep healthy tissue strong. But most of us don't get as much vitamin E as we should from food. Have a small handful of sunflower seeds, or use a tablespoon of wheat germ oil in your salad dressing for a big boost. Almonds, pecans, and vegetable oils are also good sources.

10 Foods You and Your Grandkids Should Eat

You love your grandkids. They're the cutest and smartest on the block. Chances are you take every opportunity to spend time with them. That probably means choosing meals and snacks together.

What’s the smartest choice?

"Growing kids typically have voracious appetites. They need lots of calories for fuel to grow and play," says Kathleen Zelman, RD, director of nutrition  . "Grandparents don’t need as much as they get older. But beyond those differences, the guidelines for healthy food choices are the same."

Your kids' visits to grandma or grandpa can be a good opportunity for boosting the nutrition  of both. Preparing many small portions of finger foods can help, especially if your parent has lost interest in cooking or eating, says Joanne Koenig Coste, a former caregiver and expert in family caregiving. She suggests dividing soybeans, baked vegetable chips, pine nuts, or pumpkin seeds into snack-size baggies to leave for healthy snacks . "Cut granola bars into four or six pieces for snacks," Coste says. "Make smoothies in advance that they can defrost and eat."

Grandparents who make smart food choices for their grandkids do more than keep them healthy, says Ruth Ann Carpenter, RD, author of health eating  Every Day. "You’ll also serve as a role model, shaping their choices for the rest of their lives."

For inspiration, turn to these top 10 foods that are perfect for people at almost any age.

1. Eggs

That’s right, eggs. Once vilified because they contain dietary cholesterol , eggs are back on the healthy menu. "As long as you limit yourself to about one egg a day, you don’t need to worry," says Zelman.

That one egg each morning is about half the daily cholesterol  limit for people with normal LDL (bad) .cholesterol levels Just remember to limit your cholesterol the rest of the day. Eggs are packed with nutrients , protein, and unsaturated fats (as well as some saturated ). They fill you up on relatively few calories. And they're versatile. Zelman’s suggestions: egg and vegetable scrambles for breakfast, hard-boiled eggs for a snack, and egg-salad sandwiches on whole-grain bread

2. Milk and Other Dairy Products

The official federal dietary guidelines recommend three cups of low-fat dairy products a day for adults. Children 2 to 8 years should have 2 cups a day if they don't have a dairy allergy or lactoseintolerance. The calcium in dairy products helps build strong bones in children and preserves bone strength in older people. Milk is an easy choice. For snacks, low-fat string cheese is nutritious and fun for younger kids. When the grandkids are clamoring for a sweet treat, whip up a low-sugar-yogurt smoothie with fresh fruit.

Coste says that both younger and older people tend to have a sweet tooth, and family members can take advantage of this by making healthy, tasty desserts for them. For example, make a pudding by substituting low-sugar yogurt for part of the water in strawberry Jell-O. Bring it over to Mom or Dad's with some ice cream cones. "Then the grandparent and grandchildren can eat the pudding out of ice cream cones," she says. "It's great fun and isn't that 'icy cold' if you have dental or denture issues."

Another healthy twist: Make a sandwich cookie by spreading cream cheese between two gingersnap cookies. "Nothing is going to make an older person lose the desire to eat like not getting to eat a treat once in a while," Coste says.

3. Whole-Grain Breakfast Cereal

Skip the sugary flakes and choose a breakfast cereal made with whole grains -- and only small amounts of added sugar. The first ingredient should be a whole grain. On a cold winter day, steel-cut hot oatmeal is a great choice. By adding a few raisins or fresh fruit, you can make cereal sweeter without piling on sugar. "Pour low-fat milk on top and you’ve got a well-balanced meal," says Zelman.

4. Nuts

Nuts, like eggs, have been welcomed back into a healthy kitchen. Sure, they are high in fat. "But the oil in nuts is mostly unsaturated, so it won’t raise heart diseaserisk," says Penny Kris-Etherton, PhD, professor of nutrition at Pennsylvania State University. Studies show that people who snack on nuts have healthier hearts and are less likely to beoverweight. If your grandkids aren't keen on nuts, make up your own trail mix by adding raisins, dark chocolate chips, or pieces of dried coconut to a package of mixed nuts. Another great choice: peanut butter. "Kids love it, and you can smear it on toast for breakfast or a sandwich at lunch. Peanut butter on celery sticks also makes a great snack," says Zelma

5. Beans

Beans and lentils are nutritional powerhouses. They’re rich sources of fiber, protein, and many essential nutrients. Beans are also very satisfying, so you'll feel full before you pile on too many calories. And they’re versatile. Baked beans are a great way to whet kids' appetites for beans. Lots of kids also love chili and classic summer salads made with a mix of beans.

6. Tuna and Other Fish

Fish is a leading source of omega-3 fats, which are important at all ages. And it's heart-healthy food. Research shows that omega-3 fats lower the risk of abnormal heart rhythms and levels of blood fats ( triglycerides). Some research suggests a link to reduced risk of dementia, as well as help for joint problems and symptoms of ADHD.

7. Whole-Grain Bread

Who doesn't love bread? Bread features in everything from French toast in the morning to sandwiches at lunch and bread pudding for dessert at night. The smartest choice, of course, is whole-grain bread, which packs more fiber and nutrients than refined-flour breads. Breads made with seeds or nuts pack even more nutrition. Studies show that people who eat more whole grains lower their risk of diabetes, heart disease, and other conditions, Zelman adds.

For people with blurred vision, Coste says, "White bread is eaten much less than wheat or pumpernickel. It's a visual thing, not a taste thing." So if you're an adult child who occasionally grocery shops for your parents, pick up a loaf of whole-grain bread and see if they prefer it.

For people with obesity, diabetes, or prediabetes, keep bread portion sizes small. And there are lots of gluten-free choices for people who cannot tolerate gluten.

8. Pasta

Young kids love the variety of shapes and the taste of pasta. Choose whole-wheat pasta for more fiber and nutrition. Many very good basic tomato sauces are available on grocery store shelves these days, making it easy to put together a simple and delicious dish. Tomatoes are rich in antioxidants. For variety and added nutritional value, add chicken, beans, or vegetables such as chopped peppers or pea

9. Colorful Vegetables

Health experts say kids and grandparents alike should try to eat vegetables every day.

·         Children ages 2 to 3 need 1 cup of vegetables a day.

·         Kids 4 to 8 need 1.5 cups.

·         Older kids and adults need 2 to 3 cups of vegetables a day, depending on gender and activity levels.

Very few Americans hit the mark. Vegetables can be a tough sell for young kids. To make them more palatable, choose brightly colored and sweet-flavored vegetables, such as carrots, bell peppers, peas, and corn. Find fun ways to serve them: Decorate the top of a home-made pizza, for instance, or serve them with a cheese or hummus dip.

10. Fruit

Most Americans, young and old, also fall short of the recommended 1 to 2 cups of fruit a day. That’s too bad. Fruit is a great snack and a healthy alternative to sugary and fatty desserts. Fresh fruit is the top choice for nutrition. But frozen or canned fruit is a good alternative. Avoid products with added sugar or syrup