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Milk and dairy foods, such as cheese and yoghurt, are good sources of protein. A healthy breakfast can jumpstart your metabolism, while eating small, healthy meals keeps your energy up all day. The Dietary Guidelines for Americans explain how much of each nutrient you should consume daily. Healthy Eating for Seniors. More recent research suggests that partially replacing with unsaturated fats lowers cardiovascular disease risk and that some saturated fat should remain in the diet — about 10 percent or less of calories.