Your body's need for certain nutrients may change over time. To give your body enough fuel to burn, about 50 percent to 60 percent of your total calories should come from carbohy­drates. Fiber, which is found in foods like grains, vegetables and fruits, is important to help prevent constipation.

Fat: The need for dietary fat does not change with age. The body needs some fat in order to get essential fatty acids and enough fat-soluble vitamins. A diet low in saturated fat and dietary cholesterol is generally recommended to keep blood cholesterol at safe levels. Some research shows, however, that a low total cholesterol count may not be as important to heart health in people over age seventy. As with younger people, high HDL cholesterol may be protective against heart disease in the elderly, too. While physicians may not prescribe cholesterol-lowering drugs for people over seventy, it's a good idea to continue with a diet low in fat (30 percent of calories) and low in saturated fat (10 percent of calories). When you have fewer calories to enjoy, why use them up on high-calorie fat?

Protein: Because your body becomes less efficient at using pro­tein, you need more of this nutrient as you get older. The fifty grams of protein generally recommended for younger adults is too low for the elderly. A lack of protein in the diet may result in de­pressed immune function, loss of muscle strength and poor wound healing. Older women need about sixty grams of protein daily. Some older people who have a difficult time getting enough pro­tein add a liquid medical nutritional supplement to their diet.

Vitamins and Minerals: How your body uses certain vitamins and minerals also can be affected by age. Before you decide to take any type of supplement, review your current food intake with a nu­trition professional that can help you determine which micronutrients may be missing from your regimen. Your need for a particular nutrient can vary based on your age, health and lifestyle.

Water: Dehydration is one of the most frequent causes of hospitalization of people over age sixty-five. As you get older, a lower per­centage of your body weight will be fluid, your thirst sensation won't be as strong and your kidneys may not concentrate urine as they used to. Sometimes, a fear of incontinence or trouble getting to and from the bathroom will lead an elderly person to cut back on fluids. People who live alone are especially vulnerable, particularly when they have the flu or diarrhea. To safeguard against dehydration, be sure to drink at least six to eight cups of water or other fluids a day.
 

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The degree to which mood can be altered with food is a matter of heated debate among researchers and is likely to be the subject of scientific inquiry for years to come. In the meantime, what nutri­tional steps can you take now to lessen the effects of stress on your body and keep yourself on an even keel?
 

If you often crave carbohydrates, try eating small meals (don't forget breakfast!) and snacks throughout the day that include car­bohydrates such as whole-grain breads and starchy vegetables. You'll not only keep your cravings in check, you'll also avoid the extra fat and calories that come from eating too much. And if you lose your appetite when you're under stress, eating a series of small meals will be easier than trying to consume several big ones.

Re­member that stress slows digestion, but the fiber in grains, fruit and vegetables will help keep your digestive system functioning nor­mally. Be sure to drink a lot of water, too.

Remember, you don't have to give up your favorite sweets. In­cluding a couple of sweet snacks in your day will help you avoid bingeing later. If you're a chocolate lover, have some for dessert after a meal when you're less likely to overdo it. During times of stress, you also might want to boost your exercise level. Exercise can stimulate the release of calming endorphins—without those extra calories from chocolate.