As you age, your nutrition needs evolve. For optimal health, keep pace by making simple changes in your eating habits. Bypass weaker foods for those rich in health-promoting nutrients.

The Habit

The Trade

The Reason

turkey sandwich

vegetarian chili

higher in fiber, phytonutrients, and folate

garden salad

spinach salad

higher in folate, vitamins A and C, and lutein

juice drink or fruit juice cocktail

100 percent orange juice

contains less refined sugar; adds folate

home-baked quick breads and desserts made with white flour

home-baked goods made with whole-wheat and flaxseed flours

higher in fiber, phytonutrients, and folate; adds alpha-linoleic acid and lignans

bagel with cream cheese

whole-grain fortified breakfast cereal with soy milk enriched with calcium and vitamin D

higher in fiber, phytonutrients, and folate; adds calcium, vitamins D and B12; less refined sugar and fat

butter or stick margarine

olive oil or flaxseed oil

provides heart-healthy monounsaturated fat instead of trans or saturated fat; flaxseed is also rich in lignans

—S.G.E.