Among the many increased needs for individuals over the age of 50 are calcium and vitamin D, especially for women. Calcium and vitamin D play a huge role in bone health and are increasingly important as women approach menopause. To get enough calcium and vitamin D, aim for three servings of low-fat or fat-free dairy each day from milk, yogurt and cheese.

Increasing fiber intake as we mature helps ward off heart disease and type 2 diabetes. If you are not accustomed to a higher fiber intake. add fiber gradually until you reach the 25 to 35 recommended grams each day. Try adding beans, whole grains, fruits and veggies to snacks and meals to boost your intake.

The wide variety of nutrients in fruits and vegetables are essential to overall health. If you struggle to get your five to nine servings each day, try tossing Del Monte fruit cups made with 100% juice or light syrup into your bag for an easy snack. Or, try Salad Pizza for a healthful alternative that's ready in 30 minutes or less.

Remember to munch on an abundance of nutrients while keeping calories in check. Eat a variety of foods to ensure adequate intake by increasing fruits and veggies, switching to low-fat or fat-free dairy products, consuming lean protein and filling up with whole grains.