There are certain nutrients that are important in a diet after 60, as older people often have associated deficiencies. In addition, the nutritional needs of women and men differ as they get older. The changes in activity levels could also reduce the need for kilojoules as we age, which would make possible dietary changes useful. Reduced nutrient intake also requires focusing on specific meals to maintain heart, bone and muscle health. If you also want to live a healthy lifestyle as you get older, you will find some nutritional tips below.
How can you stay fit after 60 with a healthy diet?
Whether you're in your 60s or past that age, both portion sizes and specific nutritional needs can play an important role in maintaining a healthy lifestyle. Certain problems with the cardiovascular system are not uncommon in such age groupsbalanced dietfrom 60 onwards makes it the key to warding off diseases. Additionally, making regular daily exercise a priority can be hugely important.
Time spent at the gym or doing exercises at home can also help reduce the effects of certain health conditions such as sarcopenia with strength training. Regular walking and swimming could also be beneficial low-impact activitiesPromoting cardiovascular healthprove. However, if you want to focus on your diet after 60, there are numerous options available to you to suppress chronic diseases such as osteoporosis, diabetes or high blood pressure. The most important thing is to ensure that you eat enough foods with different nutritional profiles. Otherwise, you can follow the advice below to help you stay fit as you age.
Consider differences in nutritional needs by gender
Depending on the aging process and gender, the need for certain nutrients can vary. So it might be a good idea to add some healthy foods and drinks to your daily menu. In contrast to nutritional needs in youth, one needs more or less nutrients from certain food sources. Furthermore, this could also vary between different genders. The diet for women over 60 could also differ from that for men, as the aging processes affect both sexes differently.
However, such a change in diet in old age can be for those who alreadyhave bad eating habits, be difficult to realize. Therefore, it is advisable to be aware of your own specific nutritional needs. It's best to tailor your food choices to meet your specific nutritional deficiencies. It might also be helpful to talk to your doctor or a nutritionist to minimize any potential risks. This is also important if you are taking medication and need to combine it with the appropriate diet after 60.
Which portion sizes are suitable for diets over 60 depending on gender?
As men age, men generally require more energy than women through increased intake of calories, or kilojoules, per day. The reason for this is that male representatives tend to have a larger body structure and, accordingly, a higher proportion of muscle. Additionally, the daily amount of energy required depends on age, size and activity level. However, older people mostly tend to lose muscle mass quickly, which makes reducing kilojoules equally important. However, this does not apply to nutritional requirements, as carbohydrates, fat, proteins, vitamins, minerals, fiber and fluid intake are required equally or more.
A good example of this is calcium, which is essential for dental and bone health as we age. For this reason, additional servings of low-fat dairy products such as yogurt and cheese could be a beneficial part of the healthy diet after 60 for both sexes. There are also other sources of calcium, such as salmon and sardines, as well as leafy greens such as spinach and kale, which you can use to make healthy recipes for your diet over 60. Increasing the consumption of nuts and seeds such as almonds and sesame seeds can also cover the daily calcium requirement in old age. So, using the table above, try to consume enough foods from all 5 food groups every day. You'll also find the recommended number of servings of each food group for an average serving size.
Recommended food amounts for older people
It is therefore important to pay attention to the portion size at every meal if you want to counteract the aging process in this way. When it comes to the five food groups, you should aim for the following amounts and portion sizes daily:
- Meals withVegetables– The standard serving is approximately 75 grams (100-350 kilojoules). This could be, for example, ½ cup of cooked green or orange vegetables and ½ cup of tomatoes, peas or lentils.
- consumption ofFruit– Here the standard portion is 150 grams (350 kilojoules). For example, add a medium-sized apple, a banana or two kiwis, or other small fruits such as plums, to your daily menu. Avoid juices and concentrate on consuming fresh fruits.
- baked goods andWhole grain productsConsume – In this case it is important to limit yourself to 500 kilojoules. Eat no more than one slice of bread or ½ cup of cooked porridge during a meal, which should consist of at least two-thirds whole grains.
- Protein sourcesfor diets over 60 – prefer to incorporate lean meat and poultry, as well as fish, eggs, tofu, nuts, seeds and legumes into your diet. Stay between 500 and 600 kilojoules by eating, for example, 65 grams of cooked lean red meat or two large eggs.
- protein andSources of fatfrom dairy products - Here too, the rule of thumb is to limit yourself to 500-600 kilojoules, which you can do with a cup of milk or ¾ cup of yogurt per meal.
Prevent common vitamin deficiencies with a balanced diet after 60
With the portion sizes described above, you can tooprevent possible vitamin deficiencies, such as a lack of vitamin D or vitamin B or B6. However, it may not always be easy to meet your vitamin and mineral needs if you eat less as you age. Therefore, try to stick to the following amounts throughout the day:
- Vitamin B2, B6 und D– Vitamin B2, also known as riboflavin, is found in dairy products and fortified cereals, as well as bread. The recommended dietary intake increases after the age of 60 and is 1.3 to 1.6 mg per day for men aged 50-70 and over. For women aged 50 to 70, this is 1.1 to 1.3 mg per day.
- Vitamin B6– This includes whole grains, meat, vegetables and fruit, with men aged 51 and over needing 1.7 mg per day and women aged 51 and over needing 1.5 mg per day.
- Vitamin D– Older people typically need twice the amount of vitamin D. Since such deficiencies are difficult to cover with diet or supplements, it is recommended to spend more time in the sun.
You should try to spread your protein intake throughout the day. This allows your body to absorb protein better. Additionally, you can try consuming the protein portion of your meal first. Here are some examples of a protein boost you can try:
- For breakfast, you can add yogurt and milk to cereal or try eggs, fish, lean meats and cheese on toast.
- Your lunch can consist of cheese or ham, but you can also have canned tuna or sardines or a glass of milk and a smoothie with bananas.
- For dinner, you can combine lean meats like chicken, fish, or eggs with vegetables like broccoli, or try cauliflower with melted cheese.
- For dessert you can serve ice cream, yogurt or pudding with fruit.
Further tips on nutrition after 60
- For example, if you suffer from arthritis, fish oil can help relieve symptoms. Also try to eat fish at least twice a week or talk to your doctor about taking dietary supplements.
- In order to boost your metabolism as you get older, you should also consume more fiber from fruits and vegetables. However, these are abundant in the foods and meals described above.
- Also make sure you drink enough fluids to prevent constipation. A general rule of thumb for older people is 6-8 cups of fluids per day.
- Maintain your dental health by having your teeth or dentures examined regularly. This ensures that you can continue to eat a varied diet.
- When it comes to alcohol consumption, healthy men and women over 60 should drink no more than 10 drinks per week.
- Try to maintain a healthy weight by adding omega-3 fatty acids from avocados, olive oil, or other healthy fat sources to your diet starting at age 60.
- Minimize salt intake from sodium-rich food sources such as deli meats and snacks to prevent possible risks of illness from high blood pressure.
- You should also limit your sugar intake so that you don't cause problems with your teeth, heart or obesity.
