Calorie and nutrient needs vary with age. In particular, nutrition after the age of 60 can look a little different, as seniors need fewer calories but more vitamins and minerals. One thing is for sure, you have to take care of the right diet to stay healthy and strong. You can learn from this article what is important for a healthy diet after 60!
As we turn 60, it is important to support heart and brain health with the daily foods we eat. After a certain age, appetite may decrease. Therefore, care should be taken to ensure that the necessary nutrients are absorbed. We provide important information for proper nutrition for seniors over 60. Follow our tips!
Why do nutrient requirements change with age
Even if you spend your whole lifeeat healthyand have an appropriate weight, there are certain physical changes after the age of 60 that should be taken into account.
- Metabolism slows down a little more every year.
- There is a loss of muscle mass.
- You will burn fewer calories if you lead a more sedentary lifestyle.
- After menopause, fat deposits can form around the waist in women.
How should one's diet change after the age of 60?
Here we share the basic tips that you should follow for a healthy diet after 60. Which nutrients do you need the most and which foods provide your body with the nutrients it needs?
- Amino acidsare particularly important as age progresses. High-quality protein sources such as fatty fish such as salmon, eggs and dairy products provide essential amino acids. Oily fish is valuable in that it also affects inflammatory processes in the body. Choose protein-rich breakfast options to start the day right. Nutritionists recommend that after the age of 60 at least 1.2 gproteinshould be consumed per kilogram of body weight per day. It's a good idea to give your body a protein-rich breakfast first thing in the morning - for example, an omelette with half a slice of whole grain bread and a glass of apple cider.
- Another important nutrient to prioritize isfiber. What is fiber used for? They have been proven to reduce the risk of developing heart disease and diabetes. Look for a variety of fiber sources such as raspberries, leafy greens, chia seeds, flax seeds, oatmeal, chickpeas and quinoa.
- The supply ofCalcium and Vitamin Dis particularly important to optimize bone health, which is of particular importance in this age group. Consume dairy products as they are a good source of calcium and vitamin D. There are also many other foods that are rich in calcium such as broccoli, cooked leafy vegetables, beans and chia seeds. Oily fish like salmon and mackerel are also good sources of vitamin D.
- Vegetables and fruits are rich inVitamins, trace elements and salts, which are in short supply in the aging organism. Cellulose has a positive effect on the work of the stomach. According to some researchers, it serves as a prevention against certain types of cancer.
- You have to have enoughEisenconsume, otherwise a deficiency may occur. In addition to red meat, eggs and fish, the following foods contain iron: cocoa, spinach, kale, Chinese cabbage, sesame seeds, cashews and raspberries.
- Magnesiumis another important nutrient for various processes in the body, including muscle and nerve function and blood pressure. Foods containing magnesium that should be included in your diet after the age of 60 include almonds, dates and sunflower seeds, as well as spinach, black beans, bananas and poultry.
At this age, an important goal is to avoid the development of arteriosclerosis by all means, since it is the cause of almost all the so-called “diseases of old age”: high blood pressure, angina pectoris and, for those at immediate risk, stroke and heart attack.Avoid products high in cholesterol– liver, fatty meats, egg yolks – and include more beef, chicken and fish in your diet. Because of the increase in cholesterol levels, you should not overdo it with butter and cream. It is good to season salads with vegetable fat.
Fluid accumulation in the body (and therefore edema) and increased blood pressure (and therefore hypertension) are related to the excessive amount of sodium ions that our body absorbs from table salt. Therefore, you should eat your fooddo not salt excessively. If you don't like the taste, salt can be replaced with other spices or lemon juice.
You should be over 60Don't overdo it with the sugar. Older people shouldReduce sugar consumptionto prevent the formation of cholesterol in the blood.
Sufficient water supply is essential
Of course, we must not forget about hydration. Adequate fluid intake is necessary at any age. Especially as we age, it is really important to drink enough fluids. Adequate water intake is necessary for intestinal and kidney function, which helps to go to the toilet as often as necessary and prevent urinary tract infections, stones and other problems.
