In order to modify my diet to get more of the recommended vitamins and minerals, I should add a variety of fruits, vegetables, and dairy products. This is especially important because my food pyramid indicates that I am not eating enough fruits, vegetables, and milk products. I could add extra vegetables to the salads, sandwiches, and pasta dishes that I already eat. Adding carrots would address the problem with my Vitamin A intake, for example.
Avocados would also add calories, increase the percentage of good fats, and add a variety of vitamins and minerals (potassium, E, and B complex). Broccoli would add a variety of vitamins and minerals, and it would be easy to add to any pasta dish. For my salads, I could substitute spinach for the regular lettuce I normally eat. This would increase my consumption of dark, leafy greens. I could also add cheese to the pasta dishes and salads that I typically eat. This addition would increase my intake of calcium.
I could also eat yogurt with fresh fruit for a healthy snack. Because my sodium intake is too high, I should cut out some of the foods in my diet that contain too much sodium. As these foods are typically processed and pre-packaged, I should aim to eat more fresh foods. I should also add a multi-vitamin to my diet. The report indicates that people over 50 should take supplements for B12 and D; however, since my diet is significantly deficient in a variety of vitamins and minerals, a multi-vitamin would address these problems.