By Judith Hurley, M.S., R.D.

Who ever said that life was fair? As we grow older, we need fewer calories, but just as many vitamins and minerals as ever. Older waistlines and slower metabolisms just won't accommodate the fat, sugar and calories we could get away with in younger years. And many medications interfere with appetite or change how the body deals with nutrients. It’s important to eat smart. Older adults need to be especially careful to get enough protein, calcium, iron, folic acid and vitamins A, B₆, C, D and E.

How healthy is your diet? Take our Eat Smart test and find out.

I eat two to three servings of protein-rich foods every day. Examples of one serving: 2 ounces meatloaf 1 chicken drumstick or thigh 1/2 cup tuna 1 cup baked beans     I eat two to three servings of calcium-rich foods every day. Examples of one serving: 1 cup 1 percent or skim milk 1 cup low-fat yogurt 1 cup pudding 1 1/2 ounces Swiss cheese Tip: Also try calcium-fortified beverages, and consider calcium supplements.       I eat two to four servings of fruit every day. Examples of one serving: 1/2 cup fruit cocktail 1 banana 1/2 cup strawberries 5 prunes     I eat three to five servings of vegetables every day. Examples of one serving: 1/2 cup corn, carrots or green beans 2 spears broccoli 1/2 cup mashed potatoes 1 cup salad greens Tip: Raw vegetables have more folic acid.       I eat at least one fruit or vegetable rich in vitamin C every day. Examples of one serving: 1 medium orange 1 medium kiwi fruit 1/2 cup broccoli 1/2 cup green or red peppers     I eat fruits or vegetables rich in vitamin A several times a week. Examples of one serving: 1 1/2 apricots 1/2 cup cooked carrots 1/2 cup cooked kale or spinach 1 medium sweet potato Tip: Choose deep yellow and orange fruits and vegetables and dark green leafy vegetables.       I eat foods rich in folic acid (folacin) every day. Examples of one serving: 3/4 cup orange juice 1/2 cup cooked beets 1/2 cup cooked black-eyed peas 1 ounce fortified cereal     I eat six or more servings of breads and cereal every day. Examples of one serving: 1 slice bread 1/2 cup cooked rice 1/2 cup cooked hot cereal 1/2 cup cooked pasta Tip: Include whole-grain choices.

How Did You Do? Give yourself one point for every item you checked. 7-8 points--Three stars for eating smart! 5-6 points--You're eating well, but look for areas you can improve. 3-4 points--You're on your way, but need a nudge. Pick one area of your diet to improve this week. 0-2 points--Get smart! Stock up on fruits, vegetables, whole-grain foods, beans and lean meats.