Good nutrition is essential at all ages. However, some older adults may find it difficult to eat enough high-quality nutritious foods. Adding more vegetables and fruit is one healthy solution as they are packed with beneficial nutrients, and many also provide fibre. Here are some top picks:

Carbohydrates to provide energy

Try vegetables containing complex-carbohydrates such as sweet potatoes, turnips, corn, or carrots.

Vitamin C as an antioxidant and builder of strong blood vessels and tissues

Include rich sources like broccoli, bell peppers, oranges, or cantaloupe.

Water to help prevent dehydration

Pick cabbage, cucumbers, tomatoes, peaches, watermelon, or 100% real juice.

Fibre for bowel health and lowering risk of disease

Choose acorn squash, peas, artichokes, pears, berries, or dried fruit.

To add more vegetables and fruit, especially if living on your own:

• Start the day with 100% real juice and keep a package of frozen berries in your freezer to sprinkle on cereal or eat as frozen snacks.
• Shop at stores where fresh vegetables and fruit are sold individually and buy only what you need. Frozen and canned vegetables and fruit are also good choices.
• When chopping vegetables, double the quantity so you have extra to add to soups, salads, stir-fries, casseroles, and frozen entrees.

Remember, no matter what you pick, the goal is to try to add more vegetables and fruit each day!

For more information on nutrition and seniors visit Dietitians of Canada -  Senior Friendly Factsheets