How to eat well over 60
Your metabolism slows down as you age, approximately from the age of 60,1 so you may feel like you don’t want or need to eat as much as you used to. But that doesn’t mean you should skip meals.
Your body still needs regular supplies of energy to stay healthy, so having smaller portions rather than large main meals can help. The key to eating well over 60 is making sure you get all the right nutrients and vitamins you need in your diet, even if the amount you now eat is less than before.
We all need a varied and balanced diet, so try to make sure your meals contain the following foods and vitamins:
Fruit and vegetables – generally low in fat and high in fibre, many studies have shown that people who consume diets high in fruit and vegetables have a lower risk of heart disease, stroke, diabetes and some forms of cancer.2
>Read our tips on how to get your 5 fruit and veg a day
Iron – an important mineral that helps make the red blood cells that carry oxygen around the boy. Iron-rich foods include:
- pulses,
- eggs,
- fish,
- red meat,
- nuts and seeds,
- leafy green vegetables,
- and wholegrains.
Age UK state: Older patients should not routinely supplement with iron unless they have a known reason for any iron deficiency, for instance if they have just had an operation or suffered blood loss or are vegan.3
Calcium – you slowly begin to lose bone density after 40,4 so calcium is important to help bone strength.
For men aged over 50, the daily calcium recommendation is 1,000 mg. For women over 50, who are entering or have gone through menopause, the recommendation increases to 1,200 mg per day. This is due to the drop in oestrogen levels which causes a loss in bone strength and therefore an increased risk of fractures.5
So, eating calcium-rich foods such as:
- milk,
- cheese,
- yoghurt,
- leafy green vegetables,
- nuts,
- and fish with edible bones
can help prevent bone loss and conditions such as osteoporosis.
Vitamin D – helps your body absorb calcium effectively. We get vitamin D through sunlight, however, during the winter months or for those who don’t spend much time outside, a vitamin D supplement of 10 micrograms is recommended.6
>Read more about vitamin D deficiency
Omega 3 fatty acid – this is a vital nutrient, helping to oil your joints as you get older. Find it in oily fish such as salmon and sardines and in eggs.
Fibre – your digestive system finds it harder to break things down as you age.7 Help it out by eating fibre-rich foods such as:
- oats and wholegrains,
- wholemeal or granary bread,
- wholewheat pasta,
- pulses like beans, lentils or chickpeas,
- and plenty of vegetables with meals.8
Get more tips and information on eating well in our diet and nutrition hub.