Add Fiber
It’s an easy way to eat your way to better health with every meal and snack. Swap out your white bread for whole grain. Add kidney beans to your soup or apple slices to your salad. Fiber fills you up and for longer. It cuts your cholesterol levels and lowers your chance of heart disease, type 2 diabetes, and colon cancer.
It also helps you avoid constipation, which is more common in older adults. After age 50, men should aim for 30 grams of fiber a day and women should get 21 grams a day.