Eating well is essential at any age, but becomes especially important for women over 60. An age-appropriate diet fuels energy, fights disease, protects brain function, and helps you thrive into your later years. Follow these key dietary guidelines for staying healthy as you age.
Choose Nutrient-Dense Whole Foods
As metabolism slows, calories from processed snacks, desserts, fried foods and fatty meats tend to accumulate as weight gain. Focus instead on getting nutrition from whole foods like vegetables, fruits, nuts, beans, fish, eggs, yogurt, olive oil and whole grains. These provide antioxidants, fiber, protein, healthy fats and micronutrients.
Stay Hydrated
With natural fluid loss, many older adults suffer chronic dehydration without realizing it. This causes fatigue, headaches, confusion and constipation. Fight this by drinking water and herbal tea throughout the day. Have a glass before meals and sip fluids even when not thirsty. Opt for skim or low-fat milk and limit sugary juices. Herbal tea also counts toward fluid intake.
Account for Changes in Metabolism
Metabolic rate drops about 5% per decade as women age, meaning you need about 100 fewer calories per day in your 60s than you did in your 50s. Adjust portion sizes accordingly, and maintain weight through nutrition rather than strict restriction. Small frequent meals also keep blood sugar balanced. Have an apple and yogurt for a mini meal if needed between breakfast, lunch and dinner.
Limit Sodium Intake
To protect heart health and manage conditions like high blood pressure or edema, avoid added salt and high sodium processed foods like frozen meals, canned soup, deli meat and fast food. Be diligent about reading nutrition labels - opting for low-sodium alternatives supports proper fluid balance and cardiovascular function.
Ensure Adequate Fiber Intake
Fiber promotes healthy digestion and satisfaction after eating, yet over 90% of American adults don’t get enough. Make sure to incorporate 30-45 grams per day with whole grains like oatmeal, quinoa and brown rice plus beans, vegetables, fruits, nuts and seeds. This prevents constipation and reduces spikes in blood sugar.
Account for Changes in Sense of Taste
Many older women experience a blunted sense of taste and appetite loss from medication use or other factors. Boost flavor with herbs, spices, garlic and citrus rather than excess salt. Take care to still get adequate nutrition even if you’re eating smaller meals. Consider scheduling meals with friends or family to make eating an enjoyable, social outlet.
Adapting nutrition habits to support healthy aging can extend quality of life by decades. Notice how dietary changes help you feel, and share concerns with your doctor. To develop a custom nutrition plan that addresses your needs and health goals, schedule an appointment with me online today!
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