WE GET BETTER WITH AGE

Kitchen Reference Pack

From The Easiest Nutrition Guide for Seniors. Two quick-reference cards and four shopping checklists — everything you need on the fridge, at a glance.

CARDS

Cut out the protein & fiber cards along the dashed line and pin them near where you cook.

CHECKLISTS

Take a checklist to the store, or tick items as you run low.

AIM FOR

25–30g of protein at each meal · 25–30g of fiber every day.

Cut along the dashed line

Protein at a Glance

Amount per typical serving

Dairy Proteins

Greek Yogurt18–23 g per cup

Cottage Cheese12–14 g per half cup

Cheese6–7 g per ounce

Milk8 g per cup

Ricotta Cheese14 g per half cup

Eggs

Whole Eggs6 g per large egg

Egg Whites5 g per 3 tablespoons

Poultry

Chicken Breast26–28 g per 3–4 ounce cooked portion

Rotisserie Chicken25–30 g per palm–sized portion of meat

Ground Turkey or Ground Chicken22–25 g per 3–4 ounce cooked portion

Deli Turkey or Chicken Slices10–15 g per 3–4 slices

Beef and Pork

Lean Ground Beef22–25 g per 3–4 ounce cooked portion

Beef25–28 g per 3–4 ounce cooked portion

Pork Chops or Pork Tenderloin25–27 g per 3–4 ounce cooked portion

Deli Ham10–14 g per 3–4 slices

Fish and Seafood

Salmon22–25 g per 3–4 ounce cooked portion

Canned Tuna20–25 g per can

Canned Salmon20–23 g per can

Shrimp20–24 g per 3–4 ounce portion

White Fish20–23 g per 3–4 ounce cooked portion

Plant-Based Proteins

Beans—Canned7–8 g per half cup

Lentils—Canned or Cooked from Dried9 g per half cup

Chickpeas—Canned6–7 g per half cup

Tofu10 g per 3 ounces

Edamame9 g per half cup shelled

Peanut Butter or Almond Butter7–8 g per 2 tablespoons

Nuts5–7 g per ounce

Soy Milk7–8 g per cup

Convenience Proteins

Protein Powder15–30 g per scoop

Protein Bars10–20 g per bar

Protein Shakes15–30 g per bottle

String Cheese6–7 g per stick

Hard-Boiled Eggs6 g per egg

Aim: about 25–30g of protein at each meal. Spread it across the day rather than saving it all for dinner.

Cut along the dashed line

Fiber at a Glance

Amount per typical serving

Whole Grains

Oatmeal4 g per 1/2 cup dry oats

Whole Wheat Bread3–4 g per slice

Brown Rice3.5 g per cup cooked

Whole Grain Pasta6 g per 2–ounce dry serving

Quinoa5 g per cup cooked

Whole Grain Crackers2–4 g per serving

Barley6 g per cup cooked

Popcorn3.5 g per 3 cups popped

Bran Cereal or Bran Buds5–10 g per serving

Beans and Legumes

Black Beans7.5 g per 1/2 cup

Kidney Beans8 g per 1/2 cup

Chickpeas/Garbanzo Beans6 g per 1/2 cup

Lentils8 g per 1/2 cup

Pinto Beans7.5 g per 1/2 cup

Split Peas8 g per 1/2 cup cooked

Hummus2–3 g per 2 tablespoons

Vegetables

Broccoli5 g per cup cooked

Carrots3.5 g per cup raw or cooked

Sweet Potato with Skin4 g per medium potato

Spinach4 g per cup cooked

Brussels Sprouts4 g per cup cooked

Green Beans4 g per cup cooked

Cauliflower3 g per cup cooked

Mixed Vegetables4–6 g per cup cooked

Corn3.5 g per cup

Peas4 g per 1/2 cup cooked

Lettuce and Salad Greens1–2 g per cup

Tomatoes1.5 g per medium tomato

Fruits

Raspberries8 g per cup

Blackberries8 g per cup

Pear6 g per medium pear

Apple4 g per medium apple

Banana3 g per medium banana

Orange3 g per medium orange

Strawberries3 g per cup

Blueberries4 g per cup

Avocado7 g per half avocado

Prunes3 g per 1/4 cup

Dried Fruit2–4 g per 1/4 cup

Figs1.5 g per fresh fig

Nuts and Seeds

Chia Seeds10 g per ounce

Ground Flaxseed3 g per tablespoon

Almonds3.5 g per ounce

Sunflower Seeds3 g per ounce

Walnuts2 g per ounce

Aim: about 25–30g of fiber a day. Add it slowly and drink water as you go to stay comfortable.

Shopping Checklist

Pantry Staples

Canned Fish and Seafood

Tuna (water-packed, chunk light or albacore)
Salmon (with bones for calcium)
Sardines
Mackerel

Canned Beans and Legumes

Black beans
Kidney beans
Pinto beans
Chickpeas/garbanzo beans
White beans (cannellini, navy, Great Northern)
Lentils (canned or dried)
Refried beans

Dried Beans and Legumes (if you cook from dried)

Lentils (red, green, or brown)
Split peas
Black beans
Pinto beans
Any other beans you prefer

Other Pantry Proteins

Protein powder (whey, soy, pea, or other plant-based)
Protein bars (check for at least 15g protein, low sugar)
Shelf-stable protein shakes (Ensure, Boost, or similar)
Nut butters: peanut butter, almond butter, sunflower seed butter
Canned chicken (optional, for emergencies)

Whole Grains

Whole wheat bread (freeze extra loaves)
Whole grain pasta
Brown rice
Quinoa
Barley
Oats (old-fashioned or steel-cut)
Whole grain crackers
Whole grain tortillas (freeze extras)
Popcorn kernels or microwave popcorn
Whole grain English muffins (freeze extras)

High-Fiber Cereals

Bran cereal or bran buds
Whole grain cereal with at least 5g fiber per serving
Oatmeal (plain, not flavored packets with added sugar)

Seeds

Chia seeds
Ground flaxseed (store in refrigerator after opening)
Sunflower seeds
Pumpkin seeds

Dried Fruits (small portions for fiber)

Prunes
Raisins
Dried apricots
Dried figs
Dates

Canned/Jarred Vegetables

Diced tomatoes
Tomato sauce
Marinara/pasta sauce
Canned corn
Canned peas
Roasted red peppers

Cooking Essentials

Olive oil
Cooking spray
Vegetable oil or other cooking oil
Vinegar (balsamic, apple cider, white, or red wine)
Soy sauce or tamari (gluten-free)
Salt
Black pepper
Garlic powder
Onion powder
Basic spices you use regularly (Italian seasoning, cumin, chili powder, cinnamon, etc.)
Chicken or vegetable broth/stock

Optional But Helpful

Canned soups (bean-based, lentil, minestrone, chicken with vegetables)
Salsa
Hummus (shelf-stable containers; refrigerate after opening)
Honey or maple syrup
Jam or preserves (for occasional use)

We Get Better With Age · The Easiest Nutrition Guide for Seniors · Kitchen Pack

Shopping Checklist

Refrigerator Essentials

Dairy

Greek yogurt (plain or flavored; check protein content)
Cottage cheese
Milk (dairy or fortified soy milk for protein)
Cheese (cheddar, mozzarella, Swiss, string cheese, or whatever you prefer)
Ricotta cheese (if you use it)
Eggs (buy large cartons if you use lots; they keep 3-5 weeks)

Meat and Poultry

Chicken breast or thighs (freeze what you won't use within 2 days)
Ground turkey or ground chicken
Ground beef (lean)
Deli turkey or chicken slices (lower sodium if possible)
Deli ham (occasional use)
Rotisserie chicken (buy weekly, use for multiple meals)
Fresh fish fillets (use within 1-2 days or freeze immediately)

Plant-Based

Tofu (firm or extra-firm)
Tempeh (if you use it)
Plant-based protein alternatives (if you use them)

Fresh Vegetables

Salad greens (bagged mixes or heads of lettuce)
Baby carrots (pre-washed)
Celery
Cucumbers
Bell peppers (red, yellow, orange, or green)
Cherry or grape tomatoes
Broccoli (fresh or use frozen)
Cauliflower (fresh or use frozen)
Spinach (fresh or use frozen)
Zucchini
Green beans (or use frozen)
Asparagus
Brussels sprouts
Any other vegetables you enjoy

Fresh Fruits

Apples (various types; store well)
Bananas (buy various ripeness stages)
Oranges or clementines (easy to peel)
Pears
Grapes
Berries (strawberries, blueberries, raspberries, blackberries)
Melon (if you'll eat it within a few days)
Peaches, plums, or nectarines (seasonal)
Avocados (let ripen on counter, then refrigerate)

Other

Hummus (refrigerate after opening)
Salad dressings (or make your own with oil and vinegar)
Lemons or limes (for flavoring)

Condiments and Flavor Additions

Mayonnaise
Mustard (yellow, Dijon, whole grain)
Ketchup
Hot sauce or sriracha
Pickle relish
Butter or dairy-free spread
Cream cheese (if you use it)
Parmesan cheese (grated or block)
Pesto (if you use it)

We Get Better With Age · The Easiest Nutrition Guide for Seniors · Kitchen Pack

Shopping Checklist

Freezer Essentials

Proteins

Chicken breasts or thighs (individually wrapped or portioned)
Ground turkey or ground beef (portioned into serving sizes)
Fish fillets (individually wrapped)
Shrimp (raw or pre-cooked)
Extra bread (whole grain, tortillas, English muffins—freeze to extend life)
Edamame (shelled or in pods)

Frozen Vegetables (essential for seniors)

Mixed vegetables blend
Broccoli florets
Cauliflower florets
Green beans
Peas
Corn
Spinach (chopped or leaf)
Brussels sprouts
Stir-fry vegetable mixes
Any other vegetables you like

Frozen Fruits

Mixed berries (for smoothies, oatmeal, or yogurt)
Strawberries
Blueberries
Raspberries
Mango chunks (for smoothies)
Peaches or peach slices

Prepared Options for Low-Energy Days

Frozen bean burritos (check protein and fiber content)
Frozen veggie burgers (high-protein varieties)
Frozen dinners with adequate protein and vegetables (read labels)
Homemade soups or stews you've frozen in portions
Frozen meatballs (turkey or beef)
Frozen salmon burgers or fish cakes

We Get Better With Age · The Easiest Nutrition Guide for Seniors · Kitchen Pack

Shopping Checklist

Budget Basics

Proteins

Eggs (most affordable protein per gram)
Dried beans and lentils (buy in bulk)
Canned beans
Canned tuna (chunk light is cheaper)
Peanut butter
Chicken thighs (cheaper than breasts)
Ground turkey
Store-brand Greek yogurt (large containers)
Store-brand cottage cheese
Block cheese (slice or shred yourself; cheaper than pre-sliced)
Whole chicken (if you can cut it up yourself, very economical)
Milk (store brand)
Tofu

Fiber Sources

Dried beans and lentils
Canned beans (store brand)
Oatmeal (bulk containers, not individual packets)
Brown rice (buy in larger bags)
Whole grain bread (store brand)
Bananas (consistently affordable year-round)
Carrots (especially bag of whole carrots vs. baby carrots)
Cabbage
Apples (when in season)
Potatoes and sweet potatoes (with skin)
Frozen vegetables (much cheaper than fresh, equally nutritious)
Frozen berries (cheaper than fresh)
Popcorn kernels (make your own vs. microwave bags)
Peanut butter (for fiber and protein)

We Get Better With Age · The Easiest Nutrition Guide for Seniors · Kitchen Pack