Hello
Welcome to HealtrhcareMagic.Since you have not mentioned your gender,or also if you have some underlying ailment, Iam mentioning a basic diet which a person of your age should be taking. Meal with starchy carbohydrate like pot Meals containing starchy carbohydrates such as potatoes, brown rice, pasta and other cereals. Protien in the form of fish, lean meat, eggs pulses.Five portions of fruits and vegetables a day- in the form of salads, juices etc.Salt in moderate amounts-not exceeding 6gms. Avoid saturated fats in cakes and confectionaries,processed meats.
Alcohol not exceeding the recommendations of the governments daily limits. As per recommendation daily a 10 microgram vitamin D supplement- in the form of eggs, oily fish, some fortified breakfast cereals and fortified spreads.Calcium, important for bone health,(Osteoporosis is common as we get older, especially for women)can be taken in the form of milk and dairy foods such as yoghurt and cheese,green leafy vegetables and breakfast cereals fortified with calcium.Iron and folate again as oily fish, red meat, pulses,fortified cereals,brown rice, green vegetables. Your diet should also consist of high fibre content(wholegrain cereal for breakfast or porridge,wholegrain bread,brown pasta and brown rice,beans and lentils,fresh fruit and vegetables).In case you feel you are not eating as much as you used to, it’s important to get all the energy and nutrients that your body needs then switch to smaller meals and frequent snacks, so that you’re not struggling to eat three large meals a day.I hope i could answer your query. Wishing you a good health.Take care.