Eggs are a high-quality source of protein. They are soft and can be prepared many ways. There is cholesterol in eggs, but this cholesterol is not going to affect a person’s overall cholesterol as much as saturated fats and trans fats. Nuts are another good source of protein, but if a person has a chewing problem, you can incorporate nut butters into recipes instead. Fish, chicken and meat are excellent protein sources, and soy protein can sometimes be helpful for people who are willing to try it.

Fish, nuts and avocadoes are a healthier source of monounsaturated fats. You want to go lighter on the saturated fats in meats. Trans fats found in processed foods and fried foods are considered more harmful. Dairy has saturated fat in it, but I don’t tell people to avoid milk fat. I recommend being moderate with animal-based fats such as cheese.

Drinking water is vital because we lose fluid every day through sweating, urinating and breathing. But how can it be possible that each one of us — regardless of age, gender, size, activity level and diet — requires eight glasses per day? The answer: It’s not. That number comes from a 1945 U.S. Food and Nutrition Board recommendation, which was not based on research. And it didn’t recommend drinking only water for hydration; it noted that fluid can come from other beverages and food, too. So, there’s no scientific basis for the “eight glasses” number. In most cases, thirst is your best indicator that you need a drink. If that sense is compromised, keep beverages visible so you remember to sip throughout the day. Exactly how much to drink is not a static number for everyone.

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