• Whole, enriched, and fortified grains and cereals such as brown rice and 100% whole wheat bread
• Bright-colored vegetables such as carrots and broccoli 
• Deep-colored fruit such as berries and melon 
• Low- and non-fat dairy products such as yogurt and low-lactose milk
• Dry beans and nuts, fish, poultry, lean meat and eggs 
• Liquid vegetable oils and soft spreads low in saturated and trans fat 
• Fluid intake 

New: Physical Activity Icons Added

The new pyramid’s foundation depicts physical activities characteristic of older adults, such as walking, yard work and swimming. "Regular physical activity is linked to reduced risk of chronic disease and lower body weights. Government statistics indicate that obesity in adults 70 years and older has been increasing. Physical activity is one way to avoid weight gain in later years and its adverse consequences," says Lichtenstein. "In addition, regular physical activity can improve quality of life for older adults.”

Fresh is Best…But Is Sometimes Impractical

Emphasized in the Modified MyPyramid for Older Adults are icons depicting packaged fruits and vegetables in addition to fresh examples—forms that for a number of reasons may be more appropriate for older adults. These include, for example, bags of frozen pre-cut vegetables that can be resealed, or single-serve portions of canned fruit. "These choices are easier to prepare and have a longer shelf life, minimizing waste," Lichtenstein says. "Such factors are important to consider when arthritis kicks in or dark, cold days mean it is less likely someone will go out to replenish their refrigerator stores."

Other Highlights of the New Pyramid

Fiber. The pyramid emphasizes the importance of consuming adequate amounts of fiber rich foods, which means choosing mainly whole grain products rather than highly refined forms, and whole fruits and vegetables rather than juices.

Fluids. “As we age there can be a disassociation between how hydrated our bodies are and how thirsty we feel. This can be particularly of concern in the summer months,” Lichtenstein says. The authors note food and beverages with high water content, such as lettuce, vegetable juice and soups, are important contributors of fluid in an older person’s diet.

Supplements. A flag at the top of the pyramid suggests that older adults may need certain supplemental nutrients. “The need for calcium, vitamin D and vitamin B12 can increase as we age and some people find it difficult to get adequate amounts from food alone, especially when calorie needs go down,” Lichtenstein says. “However, we continue to emphasize that the majority, if not all, of nutrients an older adult consumes should come from food rather than supplements.”

For More Information

Download the Modified MyPyramid for Older Adults.

See the USDA MyPyramid.gov website to learn about nutritional needs at every age. 

The Gerald J. and Dorothy R. Friedman School of Nutrition Science and Policy at Tufts University and the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University have studied the relationship between good nutrition and good health in aging populations. Tufts research scientists work with federal agencies to establish the USDA Dietary Guidelines, the Dietary Reference Intakes, and other significant public policies.