What foods to eat over 60 to maximise nutritional intake
Diet is perhaps the most crucial contributing factor to the health of people over 60.
As with most physiological functions, our digestive function and efficiency inevitably slow down as our age advances. This makes it even more important to make sure that the food we eat nourishes our ageing body, maintains and strengthens our bones, keeps our heart healthy, ensures our mobility and maintains our cognitive function.
Life over 60 in this day and age is very different to what it used to be. There are plenty more activities, more accessible public spaces and more time for over-60s to enjoy their lives without having to stick to a schedule. But the only way you’re going to enjoy all this free time is by maintaining your health.
Here are my five tips when it comes to eating healthy for people over 60.
1. Watch your calorie intake and indulge in moderation
As our age advances and as our physical activity decreases, our body needs less calorie intake than when we were younger. We need to make sure that we do not over-eat, as these excess calories will be deposited as fat and ultimately this causes weight issues.
Snack smartly and wisely. Instead of going for a pack of biscuits, a brownie or a pastry, it would be better to reach for a handful of almonds, pistachios or some slices of apple.
This is not to say that we should stop enjoying life, however. Let’s face it – cake, ice cream, biscuits, pastries and chocolate make us happy, and as long as we don’t have any health issues that prevent us from having them, we are allowed to indulge once in a while – the key is moderation. Remember that foods such as rich, creamy pasta dishes, potato bakes and bacon and eggs are high in calories and fat, so try to eat lean meats and avoid dishes laden with butter and cheese.
2. Fats and oils can be good, embrace them
As we know, recent studies have shown that fats and oils are not the bad guys they have been portrayed all this time. Healthy amounts of good fats and oils may help to maintain our skin health, cardiovascular health as well as brain functions. Foods like avocado, olive and olive oil, nuts, coconut oil and fish are good sources of healthy fats and oils.
3. Limit your sugar intake
As we age, our insulin response becomes less effective and if we don’t watch our sugar intake, it may cause a spike in our blood sugar level.
In a Mayo Clinic study of 940 seniors aged 70 and older, it was observed that seniors with a diet high in carbohydrates and low in fat and protein were nearly four times as likely to develop mild cognitive impairment. High sugar intake was also associated with a greater risk of mild cognitive impairment.
High sugar intake also negatively impacts our digestive health and in turn decreases the efficiency of our body to absorb nutrients.
4. Fruit and vegetables do wonders for your gut
Fresh fruit and vegetables are important not only for their fibre and vitamin C content but also for their antioxidants.
Vegetables such as spinach and bok choy are also good sources of minerals such as iron and calcium.
As we age, our digestive system slows, and we become more prone to constipation. Increasing your intake of fruit and vegetables will help keep you regular, not to mention providing important nutritional benefits.
5. Protein is truly one of life’s building blocks
Protein is extremely important for our aging body because it helps to maintain lean body mass.
Lean meat such as chicken, turkey and pork are excellent sources of protein. While I like to recommend fish, we need to be careful about the presence of nasties such as lead and mercury – which is an increasing problem.
What do you eat to stay healthy? Share your tips with us in the comments below.