Is It Time to Eat Smaller Meals More Frequently?
Turning 60 years old doesn't mean you need to change your entire life. The better strategy is to make some changes to your diet and adopt certain habits to ensure you're strong and healthy. From prioritizing protein to eating less processed foods, here are 20 ways your diet should change once you turn 60.
1. Eat Protein at Every Meal
Muscle mass declines with age, so adding protein to every meal is critical. Try to include lean proteins like fish, poultry, or beans with every meal. Spreading your protein intake throughout the day can help with absorption.
2. Drink More Water
After you turn 60, your thirst cues might diminish. Adopt the habit of drinking water regularly every day, not just when you're thirsty. You should start carrying a reusable bottle and have a glass of water as soon as you wake up.
3. Eat Smaller Meals More Frequently
After 60, your metabolism slows, making heavy meals feel even heavier and tougher to digest. Try switching to four or five smaller meals to stabilize your blood sugar and improve digestion.
4. Increase Daily Fiber Intake
Age slows our digestive system, making fiber all the more essential for our gut health. Add more fruits, vegetables, and whole grains to your diet. Every meal should have at least one fiber-rich food.
5. Limit Added Sugar
In your 60s, your sweet tooth will still be present, but it will impact your weight, energy, and heart health even more than before. Check labels before buying an item, and reduce the number of sugary drinks you consume a day.
6. Eat Food With Calcium
Our bone density lessens after we turn 60, so eating more calcium-rich food is important. Add low-fat dairy, fortified plant milks, or leafy greens to your daily diet. This will help protect you against osteoporosis.
7. Have More Vitamin D
Vitamin D absorbs calcium and boosts immunity, but unfortunately, aging decreases your body's natural production. Get in the habit of getting more safe sun exposure and eating vitamin-D fortified foods. You can also go with a supplement if you'd prefer.
8. Watch Your Portion Sizes
The amount of calories you need decreases as you age, but that doesn't mean you still won't overeat. Portion control is key, so go with smaller plates, practice mindful eating, and try not to get distracted during meals.
9. Take Omega-3 Weekly
Omega-3 fatty acids need to be part of your diet, as they support brain, heart, and joint health. You should eat fish, like sardines or salmon, weekly. If you're not a fish fan, you can go with walnuts, flaxseed, or an algae-based supplement.
10. Eat Less Processed Foods
You shouldn't really be eating processed foods at any age, but this is especially true after you turn 60. Processed snacks and foods are often high in sodium and offer very few nutrients.
11. "Eat the Rainbow"
Adopt the healthy motto to "eat the rainbow" in your 60s. This means to include fruits and vegetables of different colors every day. This will help you get a proper dose of vitamins, minerals, and antioxidants.
12. Include Probiotics
Gut health affects your immunity and digestion, both of which sadly decline with age. You need to build a healthy habit of eating probiotic-rich foods like sauerkraut, yogurt, or kefir at least a few times a week.
13. Reduce Sodium Intake
By consuming excess salt after you turn 60, you risk increasing your blood pressure. You don't have to cut salt from your diet. Instead, reduce it by relying more on herbs, spices, and citrus to season your meals.
14. Enjoy Breakfast Every Day
When you were busy working, you might have skipped breakfast to get out the door faster. Now, you need to stop and enjoy a light but nutritious breakfast, like oatmeal with fruit or eggs.
15. Track Vitamin B-12 Intake
As you age, your absorption of B-12 will decline. It's sad but true. Get into the habit of eating foods like fish, eggs, or fortified cereals regularly. It's also good to go for routine checks with your doctor.
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16. Eat More Healthy Fats
Good fats promote heart and brain health. Cook with ingredients, such as olive oil, avocado, or nuts regularly, and less so with butter. Nuts are also a great snack for anyone over 60.
17. Eat Mindfully
Eating mindfully can prevent overeating and all the health problems that come with it. Slow down while you eat, chew thoroughly, and enjoy every flavor. This will help you control your portions and digest better.
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18. Pair Carbs with Protein
Blood sugar spikes can happen more frequently as you age and your metabolism shifts. One way to combat this is to pair carbs with protein. This can be apple slices with peanut butter or eggs served on toast. This will slow your digestion, stabilize your energy, and support an overall healthy diet.
19. Be Smarter About Snacking
Snacking less as we age is hard to do. The thing is, it's better to be smarter about snacking than removing it from your life altogether. Ditch the potato chips and candy from your pantry, and replace them with nuts, yogurt, fruit, hummus, and vegetables. This is a cure for your snack cravings and gives you the nutrients you need between meals.
20. Don't Eat Late at Night
Those late-night food cravings are tough to ignore. You will digest more slowly at night, making meals tougher to process. After you turn 60, try to eat dinner earlier in the evening, and avoid any heavy snacks before bed. This can help you sleep better and reduce acid reflux.
