Healthy eating is just as important during your later years as it is during every other stage of life. Difficulty in chewing, problems with digestion and changes in appetite, taste and smell are things that you more than likely will need to adjust to as you age. You should also make a point of drinking enough water or other liquids every day as it helps with digestion and kidney function. Eating nutritious food and keeping up your regular exercise routine can go a long way in maintaining your health, strength and energy levels. You should still aim to:

• Eat regular meals and snacks throughout the day
• Choose easy-to-eat high-fibre foods as well as enough fruit and vegetables
• Have as wide a variety of foods as possible

These basic guidelines will help you choose types of foods for nutritious meals and snacks:

Carbohydrates will provide you with energy as well as fibre which will help to keep you regular, so be sure to make them the basis of your meals. You may have trouble eating or digesting whole-wheat breads, so opt for the brown or crushed wheat varieties. You can also try wraps or pita breads if you want a change from the usual bread or rolls. Breakfast cereals such as Nutrific, Weetbix, and oats are also fibre-rich and filling. Couscous is very quick and easy to prepare, so why not try this parsley and sweetcorn couscous?

Besides making your meals a bit more sustaining, protein will provide you with strength by building muscle mass. Doing regular exercise will help to maintain this muscle strength. You can still eat poultry, meat, fish, beans, eggs and nuts every day. Choose lean meats, chicken without the skin, and grilled or baked fish, especially if you suffer from cholesterol problems.

You may find that proteins such as minced meats, thin slices of ham or chicken, poached or boiled eggs, nut butters such as smooth peanut butter and fish are easier to chew and digest that larger cuts of meat and whole nuts. Milk, yoghurt and cheeses also provide you with protein. Tinned tuna and sardines are easy and convenient options. As you age your body becomes less efficient in absorbing Vitamin B12, so it's important to eat enough fish, meats and some dairy which are great sources of vitamin B12.

Lentils, peas, chickpeas and beans are an excellent source of plant protein and are high in fibre. You can buy the tinned variety and add them to soups, rice, mash, salads or eat them on their own with some bread. Here's a tasty recipe for lentils with a tomato and onion sauce.

Fruit and vegetables are full of vitamins, minerals and antioxidants, all of which are necessary for your body to stay healthy and for your immune system to work at its best. Fruit is also a source of energy and therefore great as an option for a snack. Fruit and vegetables also provide you with fibre, but as you age you may find that you cannot have too much of it, so look for soft vegetables such as pumpkins and peas, and fruits that can be peeled or that do not have a tough outer layer such as guavas. Smoothies are also great ways to get some fruit during your day. Avocados are a wonderful source of monounsaturated fat and are recommended as part of a healthy diet for your heart. They can be eaten in a salad, or as a spread on a sandwich or cracker. Fruit juices are quite high in sugar, so if you drink them be sure to dilute them with some water.

Dairy products will give you protein and calcium, which is essential for your bone strength. As you get older, especially if you are a woman, osteoporosis becomes a serious concern with an increased risk of bone fractures, so try to make sure that you have either yoghurt, cheese or milk every day. You may also consider a supplement with calcium in it. You can also get calcium from dark green leafy vegetables so try to include them in your meals. Choose the low fat versions of dairy products which are available in all stores. Use a low fat version to make this cottage cheese and pesto spread.

• Avoid eating too much salt, especially if you suffer from high blood pressure. Rather use herbs, garlic, mustard, lemon juice or olives for extra flavour. Taste your food before adding salt.
• Drink enough fluids during the day. Water is the best choice, but you can also drink rooibos and herbal teas, milk or diluted juice.
• Stay active. Even a daily short walk will boost your blood circulation and help keep your heart healthy.

While it's important to remember that all foods can be a part of healthy nutritious eating, try to make healthier choices every day and ensure that you are eating a variety of foods.