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Your Pathway to Better Health through Self-Management

Vital Nutrients


So, you have worked out your day's menu.  You carefully selected foods within the calorie limit you have set.  But you may not be a nutrition specialist; maybe you never thought about what you should be eating to maintain health.  "Why are those nutrients so important?  What should I know about Vitamin A, about magnesium, about protein--it's in meat, isn't it?"

Here you will find trustworthy, scientific information about Vital Nutrients your body needs to function at its best. 


WebMD is an excellent source of information about your body's needs . . .


9 Nutrients You May Be Missing

Getting adequate nutrition can be a challenge as you get older. With age, the number of calories you need begins to decline. Every calorie you consume must be packed with nutrition in order to hit the mark.

Even then, you may fall short. "As we get older, the body becomes less efficient at absorbing some key nutrients," says Katherine Tucker, RD, PhD, Chair of the Department of Health Sciences at Northeastern University in Boston. In addition, the ability to taste food declines, blunting appetite. Some foods become difficult to chew or digest.


Do You Like Parsley?  Does it have value?

Besides decorative value on a plate or the top of a casserole, it contains Vital Vitamins -- K, A, C

Actions of Vitamin K:  1) Facilitates blood clotting, 2) Synthesizes several bone proteins, making them strong

Actions of Vitamin A:  1) Causing your eyes to accommodate to light levels, 2) Is involved with protein synthesis, reproduction and growth in the skin and organs

Actions of Vitamin C:  The human body cannot produce it on its own, we must take it in.1) Fights off infection, 2) is necessary for iron absorption, 3) Supports our connective tissues (keeps skin and muscles firm and strong and speeds up healing process).

Fluids, Especially Pure Water 


Eating Well as You Age  (National Council on Aging)

Healthy eating is important for everyone. But it can be even more critical as you age, especially if you’re living with a chronic condition.  Evidence shows that good nutrition gives you more energy and endurance and plays a critical role in preventing and managing conditions such as heart disease, cancer, diabetes, and obesity. . .

Healthy Eating After 50

Answers to lots of frequently-asked questions, such as:

What kind of diet should someone over 50 eat to have normal blood pressure?

Healthy food can help control blood pressure and lower the risk of hypertension. The Dietary Approaches to Stop Hypertension (DASH) eating plan:

  • Emphasizes vegetables, fruit, and fat-free or low-fat dairy products
  • Includes whole grains, fish, poultry, vegetable oils, and beans, seeds, and nuts
  • Limits sodium, sweets, sugary beverages, and red meats



  • Calories to maintain ideal body weight
  • Low in total fat
  • Low in saturated fat
  • Cholesterol-free
  • Moderate in protein
  • High in fiber
  • High in complex carbohydrates
  • Low in simple sugars
  • Low in sodium
  • Adequate in all vitamins and minerals
  • Rich in phytochemicals
  • Free of irritating spices and harmful substances
  • Drug-free
  • Times to provide rest to digestive organs

​​Eat food as close to the natural state as possible without the refinement, food processing, addition of food additives and extra storage that the food industry uses.  Be cautious also when cooking to follow these tips to prevent nutrient losses:​​
1.  Do not overcook
2.  Use a minimum of water, steaming is preferable
3.  Cover the pan in which food is being cooked.  Turn down the heat.
4.  Save liquids from cooking and use in other dishes such as soups, etc.
5.  Do not cook more than you need.  Leftovers have less nutritional value.
6.  Do not use wilted, overripe or bruised foods. 

Fruits and Veggies . . . 
How Much Do I Need?      How Do I Fix Them?

Add More Vegetables to Your Day