This is a great time of year to take a serious look at the nutritional value of your meals. Farm stands are bursting with fresh fruits and vegetables – all colorful and vitamin-packed. Stocking up on the offerings of nature’s bounty will add quite a punch to your diet.

“Older people have specific nutritional needs in order to be healthy and keep their bodies functioning properly,” said Katherine Musgrave, registered dietitian.

As people age, their bodies change, slow down systemically and need fewer calories to survive than in younger years, she added. This means that in order for seniors to avoid weight gain but maintain good health, calories should be reduced and nutrient-dense foods increased.

Sometimes when people want to lose or even maintain their weight, they skip breakfast to save calories. That is a bad idea for a number of reasons. First, by lunchtime they are usually so hungry that all bets are off, and they actually consumer more calories than if they had eaten breakfast.

But more often, not eating breakfast can be damaging to the eyes, central nervous system and brain, said Musgrave.

“In the morning, when a body is gearing up for the day, it needs glucose. If glucose can’t be derived from food, then the body will take what it needs from its own tissues. This is dangerous – when the body metabolizes itself. Fiber is so very important for an older person because the digestive system slows down and without adequate roughage, many digestive troubles can occur,” she said.

“Many older people tend to neglect fiber because of dental problems, but they need 25 to 30 grams per day,” she said. “This can be achieved by a good whole grain cereal, which can be left briefly to soften in milk, and having a piece of fruit and-or a vegetable at every meal. A dish of canned tomatoes is also a good source of fiber and nutrients.”

There are two types of fiber – soluble and insoluble. They affect the body differently.

Soluble fiber can lower blood cholesterol and help stabilize blood sugar, which aids diabetic individuals. Insoluble fiber, among other things, can help prevent diverticulosis and can give you a feeling of fullness, which can prevent overeating.

There is medical proof that fiber is good for you. However, it is important not to jump right in and start eating 25 to 30 grams today if you are not used to it. There are some guidelines to follow as you slowly increase fiber intake to avoid problems:

. Eat the fruit instead of drinking the juice. If apples are a problem, try applesauce.

. Eat more salads – just watch high-fat dressings.

. Choose whole grain instead of white bread. Again, watch your labels. The first ingredient should be “100 percent whole wheat flour.”

. Eat more beans and peas. My mother regularly eats baked bean sandwiches and remembers that as a child they were always called “poor man’s meat.” And frankly, they are quite delicious with a little ketchup.

“Studies in 2007 journals show evidence of the ability of legumes to lower serum lipids – cholesterol and low density lipoproteins or LDL,” said Musgrave. “Legumes include shell beans, such as baked beans or in chili, peas, peanuts. These foods may cause more bloating and gas, but that can be helped with Beano, yogurt with live culture or acidophilus capsules.”

Finally, to increase the effectiveness of the fiber, drink six to eight cups of water daily if you are not on a fluid-reduced diet.

Next week: more nutrition tips.

Carol Higgins is director of communications at Eastern Agency on Aging. E-mail Carol Higgins at chiggins@eaaa.org. For information on EAA, call 941-2865, toll-free 800-432-7812, e-mail info@eaaa.org or visit EAAA.org. TTY 992-0150.