Healthy Vegetarian Eating Pattern: This pattern contains no meat, poultry, or seafood, but does contain fat-free or low-fat dairy.
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#Meal planning ideas how to
Read about common roadblocks and how to overcome them and check out the USDA’s tips for older adults. It can be hard for some people to follow through on smart food choices.
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Reduce sodium intake by seasoning foods with herbs and citrus such as lemon juice.Learn more about key vitamins and minerals. Try foods fortified with vitamin B12, such as some cereals, or talk to your doctor about taking a B12 supplement.Look for pre-cut varieties if slicing and chopping are a challenge for you. Add sliced or chopped fruits and vegetables to meals and snacks.Learn more about protein and other important nutrients. To get enough protein throughout the day and maintain muscle, try adding seafood, dairy, or fortified soy products along with beans, peas, and lentils to your meals.Choose foods with little to no added sugar, saturated fats, and sodium. Enjoy a variety of foods from each food group to help reduce the risk of developing diseases such as high blood pressure, diabetes, and heart disease.Read and share this infographic and spread the word about ways that may help foster healthy aging.