If you’re reading this column over a breakfast of whole grain, high fiber cereal, good for you. Katherine Musgrave would be delighted.

Last week, Musgrave, a registered dietitian, emphasized the importance of breakfast for seniors. The body needs glucose in the morning after a night of fasting, she said, and if not provided by food, then it will be drawn out of tissues. This can cause damage to the eyes, brain and central nervous system.

If your breakfast is high in fiber, you are well on your way to better health. As bodies age, fiber becomes more important because the alimentary track slows down, which can lead to digestive problems. Twenty-five to 30 grams of fiber a day are recommended.

Along with eating breakfast and getting enough fiber, seniors need to be concerned with consuming the right amount of vitamins.

“Elderly people are most likely to be deficient in vitamin B12, which helps the nervous system and helps red blood cells carry oxygen to the brain,” said Musgrave. “In fact, many elderly should probably take B12 as a supplement.” Always check with your doctor before taking anything new or changing current behavior.

Vitamin B12 can be found in lean and organ meats, milk, eggs and cheese.

Vitamin E can be found in oils and is important because it is an antioxidant. Seniors often do not get enough of this vitamin.

“Many older people are afraid of fat because of all the publicity about how it contributes to heart disease,” said Musgrave. “However, canola and olive oils are healthful foods and recommended for seniors to provide monounsaturated fatty acids. A little olive oil is perfect to use when frying a piece of fish.”

Vitamin K, which helps in blood clotting, is produced mostly in the human intestine. It is also found in leafy green vegetables and oils. If you are taking an anticoagulant, check with your doctor before changing or adding anything new to your diet.

For seniors who complain that their sense of taste has decreased, zinc may help. Found in shellfish, zinc also aids in wound healing and is important for the proper functioning of immune system.

Malnutrition can be a problem for older persons because of reduced appetites, denture problems or an inability or unwillingness to cook nutritious meals.

Meals for ME, a program of Eastern Agency on Aging, can help prevent the elderly from becoming malnourished by providing well-balanced noontime meals.

“Meals for ME is a wonderful program,” said Musgrave. “I read the menus in the paper and they are always nutritionally sound. The meals are good for diabetic individuals also, because they are single servings where the portions are controlled and ratio between carbohydrates and protein is excellent.”

There are signs that can indicate whether an older person is becoming malnourished:

. Getting a lot of colds that linger.

. Having cuts that don’t heal well or at all.

. Dropping off to sleep frequently.

. Becoming too thin.

Musgrave recommends that seniors take a multi-vitamin, but warns of added mineral supplements. Iron is stored in the body, therefore can build up with a daily supplemental dose. Again, always check with your health care provider.

“And presentation [of meals] is important,” she said. “Have a real place setting and maybe a vase with flowers. Make it look nice. I have been a dietitian for more than 60 years, and I firmly believe if you don’t enjoy your food, your body will know.”

If you are not quite up to setting a pretty table, visit a Meals for ME dining room where they will do it for you.

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.