When senior citizens go grocery shopping or out to eat, their motto should be: Make every calorie count.

Leslee Shulik, an outpatient dietitian at Butler Memorial Hospital, said that as humans age, the amount of calories they need to consume daily decreases.

“Physically as we age our metabolism slows down from 2 percent to 5 percent every decade,” she said.

So even as people grow older they must continue to eat less and exercise more, and make sure what they eat is “nutrient packed, high in vitamins, minerals, protein and fiber.

“Eating right for seniors doesn’t have to be complicated,” said Shulik, who listed these items to remember when it comes to food:

• Fiber — “Whole grains and fiber help to regulate the bowels. Fiber is heart healthy and helps to regulate and control blood sugar, plus it fills you up.”

• Fruits and vegetables — “Fruits and vegetables also provide fiber,” Shulik said. “But they also contain vitamins and antioxidants. When shopping, look for fruits and vegetables with the brightest and deepest colors, for those are the ones that are best for delivering vitamins to our systems.”

• Dairy — “Dairy provides calcium and vitamin D, both of which are necessary for bone and teeth health. You can also look for dairy products that are low in fat, or can find calcium enriched foods, like fortified cereals.”

• Protein — Don’t forget protein is essential, and can be found in eggs, peas, beans and nuts,” Shulik said.

• Fat — “There are different kinds of fats: saturated, unsaturated, polyunsaturated, monounsaturated and transfats. If you can buy items with 3 grams or less of fats, then that’s pretty good.”

• Water — “As we age, our sense of thirst my diminish, but we have to avoid dehydration, and drink when we may not be feeling thirsty,” Shulik said. “That means six to eight 8-ounce, noncaffeinated drinks per day. Dehydration can lead to confusion, dizziness and tiredness.”

Shulik also advises that seniors try to buy whole or natural foods, those that haven’t been cooked or processed, for the most nutrients.

“Eating healthy can control or delay other health problems,” she said.

Shulik points out that our sense of smell and taste may diminish as we grow older, making meals less than enjoyable. She suggests making sure seniors get a variety of foods of different textures and temperatures, plus adding spices may help make meals more fun.

Seniors should also think about medications that may alter taste and smell or make mouths dry, and some seniors have trouble swallowing, so these issues should be considered in food selection.

“It’s is never too late to make healthy choices when it comes to food and exercise,” Shulik said.

“Make little changes, and over time you may find that you feel better and can continue independently longer.”

Finally, Shulik recommends discussing big changes and medications, plus loss of appetite with your family doctor.