The basic guidelines① for a nutritious diet are the same for most healthy adults. Older people， however， need to pay special attention to the quality of the foods they eat.
Most people gain weight more easily as they age. Because of changes in the body and decreasing physical activity， older people usually need fewer calories. The requirement for nutrients such as proteins， carbohydrates， vitamins and minerals， however， is not very different from that of younger adults.
A nutritious (well-balanced) diet provides us with vitamins， minerals， and calories. Such a diet must include a variety of foods from each of the major food groups： fruits and vegetables； enriched breads， cereals， and grain products； meats， eggs， and dry peas and beans； and milk， cheese， and other dairy products.
Such foods as sweets， fatty foods， salty snack foods， high-calorie drinks， and alcohol， contain many colories but few nutrients. Eating them in place of② more nutritious foods can lead to weight gain without adequate nourishment.
An excess of weight is a factor in some disorders③ that occur in older people， such as diabetes， heart disease， and high bood pressure. Limiting fat in the diet may also help protect against cancer of the breast and colon. Decreasing excessive salt intake is another good health measure. Older people should pay particular attention to their need for calcium. The foods that are high in calcium in the daily diet is one way to help protect against osteoporosis.
The keys to a good diet are variety and moderation. The greater the variety， the less likely you are to develop either a deficiency or an excess of any single nutrient and the more likely you are to stay healthy or even improve your health.
① guidelinen. （常用复)指导方针
② in place of代替
③ disordern. 紊乱，失调；不适，小病；混乱，无秩序
营养——值得终身关注的问题
饮食营养的基本准则，对于大多数健康成年人来说是一致的。然而，随着年岁的增加，人们有必要对其饮食的质量予以特别的关注。
多数人很容易随着其年龄的增长而增加体重。年长者由于生理上的变化和体力活动的减少，身体通常所需的热卡相应要少些。然而，他们对营养的需求，如蛋白质、碳水化合物、维生素、矿物质等，与较他们年少的成年人相比，却没有什么不同。
营养饮食(合理的平衡饮食)提供我们所需的维生素、矿物质和热卡。这样的饮食应当包括下面几类主要食物，而且还应多样化：水果和蔬菜；强化面包、谷类和粮食制品；肉、蛋和豆类；奶、乳酪及其它奶制品。
像甜食、油脂食品、偏咸的快餐食品、高热卡饮料以及酒等这类食物所含的热量虽高，营养却不高。进食这类食物而非其它更富营养的食物，会导致体重增加却营养不良的后果。
年纪大的人，其某些生理机能会出现失调，患上诸如糖尿病、心脏病、高血压等疾病，体重超重是一个重要因素。限制饮食中的脂肪会有助于预防乳癌和结肠癌。多吃清淡食物也是一种很好的保健措施。上了年纪的人应当特别注意钙的补充。在每日的饮食中加进含钙丰富的食物不失为预防骨质疏松的好办法。
良好饮食的关键在于食物要多样，并且食量要适度。摄取的食物越是多样，患营养缺乏症或过量摄取某种食物的可能性就越小，而且你也就越有可能保持身体健康，甚至增强体质。
