Fruits and vegetables in a basket. This is an example healthy foods needed to eat healthy after 60.

Eat Healthy After 60

Introduction

This friendly guide will teach you how to eat healthy after 60.

As you reach the golden age of 60 and beyond, your nutritional requirements evolve and you should look for meals that properly nourish your body.

To maintain a vibrant and healthy lifestyle, it’s essential to be mindful of what you eat. 

In this guide you will find clear steps to ensure that you can enjoy your meals while keeping your well-being at the forefront

(Please note that we may earn a commission if you make a purchase through the affiliate links in this article, at no cost to you.) As an Amazon associate I earn from qualifying purchases. 

Understand Your Nutritional Needs

Your body’s metabolism naturally slows down with age, which implies that you don’t need as many calories as you used to. 

However, the need for nutritional density in your food, meaning more vitamins, minerals, and other nutrients per calorie, increases. 
Therefore you should aim for:

  • A variety of colorful fruits and vegetables
  • Whole grains
  • Lean proteins 
  • Low-fat dairy products
  • Fiber
  • Omega 3 fatty acids
  • Try to avoid processed foods, fried foods, and sugary beverages.
  • You can find more information about healthy eating for older people, and meal plans, at the USDA MyPlate website.

Stay Hydrated

Hydration is key. Even a mild level of dehydration can affect your energy levels and mental clarity. 

Proper hydration may slow down aging, and may help adults develop fewer chronic conditions.

Make sure to drink plenty of fluids throughout the day.

This can include:

  • water
  • herbal teas 
  • low-sugar drinks
  • non-alcoholic beverages
  • Healthy smoothies- some great blender options and a smoothie recipe can be found after the conclusion section below.  Remember, if you feel thirsty, you are already dehydrated!

Many foods also provide hydration. Such foods include: 

  • Cucumbers- provide the highest water content.
  • Watermelon 
  • Strawberries 
  • Celery 
  • Summer squash and Zucchini 
  • Iceberg lettuce, Romaine lettuce 
  • Tomatoes 
    Remember, if you feel thirsty, you are already dehydrated!

Mindful Eating

 

Mindful eating is a practice that involves paying full attention to the experience of eating and drinking, both inside and outside the body. 

It involves being present in the moment, engaging all the senses, and cultivating an awareness of how food affects the body, mind, and emotions. 

 A study shows that Mindful eating can help people with eating disorders such as decreasing binge episodes, and can also assist in alleviating depressive episodes.

The key principles of mindful eating include:

1. Eating slowly and savoring each bite.

2. Being aware of physical hunger and satiety cues.
3. Recognizing and acknowledging the emotional and sensory responses to food.
4. Cultivating gratitude for the nourishment provided by the food.
5. Making conscious choices about what and how much to eat without judgment.

6.Lastly, maintaining a social aspect around food is wonderful for our mental health. 

Whether it’s cooking with a partner, sharing meals with friends, or attending a local cooking class, food has a way of bringing people together. 

That’s a joy that knows no age.

Mindful eating encourages individuals to: 

  • develop a healthy relationship with food 
  • appreciate the flavors and textures of the food they consume 
  • become more attuned to their body’s natural signals of hunger and fullness.
  • This practice can lead to a greater sense of satisfaction with meals. 

Additionally, it can lead to a reduction in overeating or emotional eating, and an overall improvement in one’s relationship with food and eating habits.

Simple healthy recipes to try: 

  • 10-minute spinach omelet: this easy recipe can be found at EatingWell.
  • Healthy turkey/avocado wrap: My own easy-peasy recipe:
  • Whole wheat wraps
  • Avocado(you can either just slice it, or mash it up)
  • Turkey- fresh, or deli meat(without artificial ingredients
  • Add any healthy extras you want. Romaine lettuce and  tomato are my go-tos. 
    I sometimes cheat a little and add low-fat mayo or hot sauce too.
  • Roll it up and enjoy!
  • Balsamic Chicken Pasta Bake with Zucchini: also found at EatingWell.com. 

Adjust Your Diet to Meet Your Health Needs

Managing your diet in accordance with your health requirements is crucial, especially if you’re dealing with conditions like: 

  • diabetes 
  • hypertension 
  • cardiovascular issues
  • cancer
  • osteoporosis

These health conditions often necessitate specific dietary adjustments to support overall well-being.
For older adults, it’s particularly important to seek guidance from healthcare professionals or registered dietitians.
They can help develop a personalized meal plan that addresses individual health concerns and nutritional needs.

Their expertise can help tailor your diet to optimize health outcomes and manage any existing conditions effectively

In addition to dietary modifications, supplementing strategically can be beneficial. 

Aging bodies may require additional vitamins and minerals that may not be adequately supplied through diet alone.

Common supplements for older adults include:

  • Vitamin D
  • Vitamin C
  • Calcium  
  • Vitamin B12
    However, it’s essential to approach supplementation, including herbal supplements, with caution
  • Consult with your healthcare provider before adding any new supplements to your routine.

Conclusion

Eating well is achievable at any age.

Your nutritional needs might change as you continue to age, but you should simply review your eating habits and make appropriate changes as necessary.

Regular check-ups with your healthcare provider can help you stay on track.

 

Smoothie instructions:

To make a healthy smoothie:

  1. Gather your ingredients, such as fresh or frozen fruits (e.g., berries, bananas, mango), leafy greens (e.g., spinach, kale), a liquid base (e.g., water, almond milk, coconut water), and optional add-ins like protein powder, chia seeds, or nut butter.
  2. Wash and prepare the fruits and vegetables as needed. For example, remove any stems, pits, or peels.
  3. Add the ingredients to a blender in the recommended order (usually starting with the liquid base and followed by the softer ingredients).
  4. Blend the ingredients on high speed until smooth and creamy. If the consistency is too thick, you can add more liquid; if it’s too thin, you can add more frozen fruits or ice.
  5. Pour the smoothie into a glass and enjoy!

    Some popular blender options:
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5 tips for choosing healthy foods as you age, infogram