Healthy Diet for People Over 60, Healthy Diet Tips for Senior Citizen

Healthy Eating Tips After 50

It’s good for all women—and men—to choose healthy foods to enhance heart health and avoid hypertension, osteoporosis, and diabetes. In general, women need fewer calories and different amounts of vitamins and minerals than men. Some women take dietary supplements, but talk to your doctor before taking them.

1.Dairy foods—3 cups of fat-free or low-fat milk
What is the same as 1 cup of milk? One cup of yogurt or 1-1/2 to 2 ounces of cheese. One cup of cottage cheese is the same as ½ cup of milk.

2.Iron-rich foods
Iron is important for our general health. A lack of iron can make us feel as though we have no energy, so include some iron-rich foods in your diet.

The best source of iron is lean red meat. The Department of Health recommends 1 daily serving of lean meat per day. This equates to 65-100gm cooked meat. This serving size is recommended for both men and women over 60.

Iron is also found in legumes (such as peas, beans and lentils), oily fish such as sardines, eggs, bread, green vegetables and breakfast cereals with added vitamins.

Liver is a good source of iron. However, be careful how much liver you eat as it’s also rich in vitamin A, too much of which can be harmful.

3.Water Recommendations
Water is a key nutrient for older adults, especially those trying to lose weight using low-calorie diets. 

Drinking water before meals when following a reduced-calorie diet increases weight loss in middle-aged and older adults, according to a study published in a 2010 edition of the journal “Obesity.” 

Colorado State University recommends older adults aim to drink 5 to 8 glasses of water on a daily basis.

4.Calcium-rich foods
Eating calcium-rich foods can help you avoid osteoporosis. Good sources include dairy products such as milk, cheese and yoghurt. Choose lower fat varieties when you can, or eat higher fat varieties in smaller amounts.

Calcium is also found in canned fish with bones such as sardines, green leafy vegetables such as broccoli and cabbage (but not spinach), soya beans and tofu.

5.Importance of Protein
Since protein increases satiety, eating more protein helps adults over 60 adhere to low-calorie diets. Older adults have increased protein needs, according to a review published in a 2008 edition of “Clinical Nutrition.” 

Authors of this review suggest consuming more protein than the recommended dietary allowance, or RDA, helps increase strength, function and muscle mass in older adults. 

The RDA is 46 grams for women and 56 grams of protein daily for men, according to the Institute of Medicine. Healthy, protein-rich foods include lean meats, eggs, poultry, seafood, soy products, low-fat dairy foods, seitan, legumes, seeds and nuts.

6.Embrace whole grains
Whole grains are a major source of not only vitamins and minerals but also fiber, and the AARP-NIH study shows they have extraordinary health benefits as well.

Regularly consuming whole grains — whole wheat bread, whole wheat pasta and brown rice — can cut your risk of heart disease, respiratory illness and some cancers, including colon and breast cancers. 

Plus, whole grains can help you lose weight, specifically belly fat that's linked to diabetes, hypertension and heart disease.

7.Enough Vitamin D
Good sources include eggs, oily fish, some fortified breakfast cereals and fortified spreads.

8.Vitamin A
Having too much vitamin A (more than 1.5mg of vitamin A a day from food and supplements) might increase your risk of bone fracture.

Liver is high in vitamin A. Don’t eat liver or liver products, such as pate, more than once a week, or eat them in smaller portions. If you do eat liver more than once a week, don’t take any supplements containing vitamin A or fish liver oils (which also contain high levels of vitamin A).

9.Keeping healthy
As well as making sure you eat enough of the right types of food, try to follow these food and diet tips decribed below to stay healthy.