Eating well is important to good health at any life stage, but becomes even more important as you get older. Although aging does not have to result in reduced mobility it does lead to a slowing in physical activity which can mean that energy requirements decline by about five percent for each decade after age 40. However, US research shows that the body's demands for vitamins and minerals increase with age.

For many people preparing the nutritious meals they once used to becomes more of a challenge for many reasons. Cooking for only one or two as the size of the household diminishes, illness, time and financial constraints all have an impact on meal preparation in later years.

Eating a balanced diet is as important when you are cooking for just one or two as it is for a family of six or more! Skipping meals can have serious health consequences, especially for those with diabetes. Eating balanced meals at regular times is a vital part of keeping in control of what we eat and ensuring that our bodies receive the fuel and nutrients essential for good health.

Those nutrients which require special attention in the diet as one gets older include: protein, calcium, iron, folate, vitamin C, vitamin A, vitamin B12 and fibre. Making sure you get enough of these nutrients is easier than you think.

Knowing what food choices to make on a daily basis will help to ensure that you are getting the nutrients you need.

Pulses such as beans, lentils, split peas are a cheap protein source and also provide most of the B vitamins. Pulses are an excellent source of both insoluble fibre (needed to prevent constipation) and soluble fibre (which may assist in lowering blood cholesterol). When eaten along with a starchy food such as potato, bread or rice, pulses provide essential amino acids and can be used as an alternative to meat.

Quick Meal Tips v A simple meal of baked beans on toast or with a baked potato is more nutritious than you thought. Grate low fat cheese over the beans and add a salad or a piece of fruit for a quick, well balanced lunch or supper.

v If you haven't time for preparing dried beans, rinse canned beans thoroughly and add to soups, rice, casseroles or have over tossed salad greens for a light and hearty meal.

Low fat milk, cheese and yogurt along with eggs and egg substitutes are inexpensive sources of complete protein which provide vitamin B12, Folate and Calcium. If you have problems digesting milk or are lactose intolerant, try the lactose treated milks, yogurts or cheeses or just cut back on the amount of dairy products you take at a time.

Quick Meal Tips v Use a mixture of eggs and egg whites or egg substitutes to make an omelet.

Include a variety of vegetables and low fat cheese for a quick, easily digestible nutritious dish. Serve with whole wheat toast or rolls and a slice of melon for a tasty lunch or light evening meal.

v If you are looking for ways to get more milk into your diet, use a low fat milk to make up hot cereals instead of water.

v Try stirring fresh or canned fruit into plain or vanilla low fat yogurt to finish off a meal or as an alternative to a glass of milk.

Fruits and vegetables are nature's best source of vitamins and minerals. Dark green vegetables are inexpensive, easy to cook and provide beta carotene, vitamin B6, folate as well as calcium, iron and magnesium -- all of which are vital nutrients. Citrus fruits, strawberries and tomatoes provide valuable vitamin C. Orange coloured fruits and vegetables such as mangoes, cantaloupe, apricots, carrots, pumpkin and squash are excellent sources of the antioxidant vitamin A. Getting the benefits of fruits and vegetables in a day can be easier than you think.

Quick Meal Tips v Homemade soups which include fresh or frozen vegetables will be packed with nutrients, as the liquid or stock which forms the soup will hold onto the vitamins and minerals. Some supermarkets now offer carton soups which are the next best alternative to homemade. These soups are made from fresh ingredients an are pasteurised so that they are not exposed to high temperatures that destroy nutrients, as is the case with canned varieties. (Read labels for salt and fat content if you are following a low sodium or low fat diet.) v To save time in preparation or if fresh vegetables are unavailable, frozen vegetables are perfectly suitable alternatives. In fact, often the vitamin content of many frozen vegetables may be higher than poor quality fresh produce. Look for bags of frozen vegetable mixtures to add to stews, soups and casseroles. Some frozen vegetable and pasta package meals require only the addition of lean meat to make a complete meal and are lower in fat and sodium than the traditional packaged frozen dinners.

v Often, prepackaged salad mixes and fresh vegetables can be more economical, as there is less waste. Having prepared salad readily available saves time and is an easy way to add greens to a quick lunch or supper.

As an alternative to chicken or lean red meat, fish is an excellent source of high quality protein, B vitamins, vitamin A, vitamin D, and essential fatty acids. Oily fish such as mackerel, sardines, tuna and salmon are also known to play a role in protecting against heart disease.

Quick Meal Tips v Tinned tuna in water can be used in many ways to provide a quick, nourishing meal. Use on toast, in sandwiches, salads or in baked potatoes.

v Sardines and salmon offer most of the benefits of oily fish with the added bonus of being a good source of calcium. Served on toast or a while wheat roll, you can enjoy the health benefits of these fish in a quick and tasty meal. (Real labels for sodium content if on a salt restricted diet).

Below are a few quick and easy recipes to try at home, all of which include foods that supply many of those nutrients mentioned above. Be adventurous with new recipes. Including a variety of foods in the diet helps to achieve balance and makes meals fun and interesting.

Quick & Easy Recipes Heart Healthy Tuna Melt 1 61 oz. can albacore tuna in water, drained 1 tbs.

sweet pickle relish, drained 1 green onion, sliced 1 green pepper, finely diced 3 tbs. nonfat plain yoghurt or 3 tbs. light mayonnaise 1 cup finely shredded part-skim mozzarella cheese 8 slices whole grain bread (rye, whole wheat, or pumpernickel) Flake the tuna in a bowl with a fork. Add the relish, onion, pepper and yoghurt and cheese and blend thoroughly. Divide the tuna mixture onto four slices of bread, spread evenly, and top with remaining four slices of bread.

Place the sandwiches on a heated, non-stick griddle or skillet sprayed with butter-flavoured non-stick spray and heat until browned. Turn over and brown the remaining side.

To serve: Cut the hot sandwiches in half and place on a serving place garnished with sliced tomatoes and cucumber.

Italian Bean and Tuna Salad 2 cups cooked cannellini or kidney beans or 1 16-oz. can, drained and rinsed 1 small red onion, finely chopped 1 tbs. red wine or balsamic vinegar 2 tbs. light Italian dressing 2 tsp. extra-virgin olive oil 1 tbs. lemon juice 1 tsp. Dijon mustard Freshly ground pepper 2 tbs.

chopped fresh basil or 2 tsp. dried basil, crushed 1 cup chopped fresh parsley 1 61 oz. can albacore tuna in water, drained and flaked 2 large carrots, cut into strips for garnish.

Place the beans and onion in a mixing bowl. Combine the vinegar, dressing oil, lemon juice, mustard, garlic pepper, basil and parsley. Sprinkle over beans and toss lightly. Marinate or 15 minutes at room temperature. In a separate bowl, flake tuna. Add bean mixture to tuna. With fork gently mix ingredients together. Chill until ready to serve.

To serve: Serve along with a whole wheat roll or on top of a bed of packaged shredded romaine or salad greens.

Fruit and Honey Spinach Salad 4 cups torn prepackaged spinach or romaine lettuce 1 cup cantaloupe chunks 11 cups halved strawberries or drained mandarin oranges 1 tbs. raspberry or strawberry jam 1 tbs. white wine vinegar 2 asps. honey 1 tsp. olive oil 2 tbs. sunflower seeds or chopped almonds (optional) Combine spinach, cantaloupe chunks and strawberries (or mandarin sections) in a large bowl; toss gently. Combine jam, vinegar, honey and olive oil in a small bowl. Stir with a wire whisk until blended. Just before serving drizzle dressing over spinach mixture, and toss well. Sprinkle with sunflower seeds or almonds.

To Serve: Have this salad along with a baked chicken breast and a baked potato for a quick and easy special dinner with a friend. It may be expensive (look for cantaloupe on special), but provides lots of powerful antioxidant vitamin A.

SENIORS SR