When choosing milk products or yogurt, you should go for fat-free or low-fat. Those of you who don't like milk or can't have it, should go for lactose free products or other sources of calcium such as fortified foods and beverages. Meat and beans Eating 5 ounces a day is the ideal goal, as you should go lean with your protein. When you cook your fruits and vegetables, don't worry about cooking the fiber out, as it stays. The fiber found in fruits and vegetables aren't just in the skin or in the peel. 8. You can get enough fiber. If you eat more than 50 grams of fiber in a day, you can get diarrhea and bloating, which can interfere with your body's absorption of other key minerals. The information below will help you to lead a healthy life - no matter how old you may be. Water Water in the body decreases with age, so many older folks will become dehydrated very easily. Sometimes they won't feel thirsty, while other times it's too much work to pour a glass a water. With this in mind, it's recommended that they drink at least 1 ounce of water for every 2.2 pounds of weight. Mango A medium sized mango packs 57 MG of vitamin C, which is nearly your entire daily dose. This antioxidant will help prevent arthritis and also boost your immune system. Cantaloupe Cantaloupes contain 117 GG of vitamin C, which is almost twice the recommended dose. Half a melon contains 853 MG of potassium, which is nearly twice as much as a banana, which helps to lower blood pressure. The beloved pumpkin pie is nutritious, although it can be made into a fatty dessert with the adding of whipped cream. Even though the holidays are in, don't forget about the exercise. Keeping weight off during the holiday season is burning off the extra calories. You should plan a walk after meals, park farther from stores when you shop, and take a few walks around the mall before you begin shopping. When you skip meals and get hungry, you're more than likely to choose foods that aren't very good for you. If you are eating away from home, take food with you or know where you can buy healthy food from. 2. Learn about how to prepare foods Instead of deep frying, try grilling, stir frying, microwaving, baking, and even boiling.