Eating Well After 60: Strong, Vibrant, and Nourished

As we age, our relationship with food changes. The eating habits that kept us healthy in our 30s and 40s might not be enough to keep our bodies healthy after 60. Staying strong, active, and independent is more than just exercising; it starts in the kitchen by eating the right calories and nutrients.

For women over 60, three things are essential: eating enough calories, protein, calcium, and fiber. When these things work together, they help you feel strong and healthy.

1. Caloric Balance: Finding Your Perfect Intake

As we age, our metabolism slows down, so we need fewer calories to perform our daily activities. Eating too few calories can make you feel tired, prevent you from getting enough nutrients, and cause you to lose muscle mass. Eating too many calories can cause weight gain, strain your joints, and increase your risk of health problems.

Generally, women over 60 need about the following calories based on how active they are:

• - Sedentary: About 1,600 calories per day

• - Moderately active: About 1,800 calories per day

• - Very active: Up to 2,000 calories per day

The most important thing is to eat healthy foods full of nutrients. Eating colorful vegetables, whole grains, lean proteins, and healthy fats ensures each meal has all the necessary nutrients. Don’t try to diet; eat well and take care of yourself.

2. Protein: Keeping Your Strength and Independence

As we age, protein becomes even more crucial. Starting around 50, our bodies begin losing muscle mass, a condition called sarcopenia. If we don’t get enough protein, this loss happens faster, making everyday things like carrying groceries or getting up from a chair harder.

Experts say we should eat 1.0 to 1.2 grams of protein for every kilogram of our body weight. For women over 60, that’s about 70-85 grams of protein daily.

Here are some excellent sources of protein:

• - Greek yogurt

• - Eggs

• - Cheese

• - Fish

• - Chicken

• - Lean cuts of beef

• - Beans

• - Lentils

• - Tofu

• - Protein-fortified grains

• - Smoothies

Pro tip: Eat a protein source at every meal, not just dinner. This helps build and repair muscles throughout the day.

3. Calcium: Building Strong Bones

After menopause, women are more likely to get osteoporosis because their estrogen levels drop, which speeds up bone loss. Strong bones help prevent fractures and make it easier to move around.

Women over 50 should try to get 1,200 mg of calcium every day. It’s hard for our bodies to absorb much calcium (about 500 mg per serving), so it’s best to spread it throughout the day.

Here are some excellent sources of calcium:

• - Low-fat milk, yogurt, or cheese

• - Fortified plant milks (almond, soy)

• - Salmon or sardines with bones

• - Leafy greens (kale, bok choy)

• Other Benefits:

Hey there! Here’s a friendly reminder that eating well after 60 is all about fueling your body for years to come. It’s not about strict rules or cutting out your favorite foods. Instead, focus on eating a balanced diet with plenty of fiber, protein, calcium, and healthy fats.

Fiber is a superhero that helps maintain a healthy digestive system, supports a healthy weight, and even regulates blood sugar levels. It’s essential for women over 60, who should aim for 21-25 grams of fiber daily.

Here are some fiber-rich foods that you can add to your diet:

- Whole fruits

- Vegetables

- Beans

- Nuts

- Seeds

Simple swaps like switching to whole-grain bread instead of white bread can make a big difference.

Here’s a sample balanced diet for a day:

• Breakfast: Greek yogurt topped with berries and chia seeds

• Lunch: Salmon salad with leafy greens and quinoa

• Snack: Apple slices with almond butter

• Dinner: Roasted chicken, steamed broccoli, and baked sweet potato

• Evening treat: Pumpkin chia pudding (fiber, protein, and calcium)

Enjoy your meals and feel great about nourishing yourself well at the same time.