Ideally, we should eat smaller servings of nutritionally dense foods, such as:

• Fruit and vegetables
• Wholewheat bread and other cereals
• Fish and meat (or vegetarian alternatives including pulses)
• Milk and dairy foods

It is difficult to be specific about how much to eat because the way we digest, absorb, use and excrete nutrients not only changes as we age, it also varies widely between individuals.

Eat a varied diet

The foods listed above are the basics and we need some of these food groups every day. It is important to eat a variety of these foods, too. This is not just to spice up our lives - though that's important too - but because older people who have a monotonous diet or who exclude whole food groups are at risk of missing out on key nutrients.

If you know what day of the week it is from what's on the menu, you probably don't have enough variety - and therefore nutrients - in your diet. We really do need to eat as many types of food as possible.

You may also be at risk if you don't eat any (or enough) fruit and vegetables or dairy products. Vegans and vegetarians should continue to be vigilant about their nutrient intake as they get older, too.

Of course, a good diet not only provides the nutrients we need, it also keeps our weight in check - so avoid refined sugar products and highly processed foods. Enjoy cakes, biscuits, sweets, chocolate, cereal bars, sugary drinks, crisps and other nibbles as an occasional treat.