Navigating Your Nutrition Journey After 60

As we age, our relationship with food starts to evolve, often without us fully realizing it. If you’re over 60, you might find that your body craves different nutrients than it once did. Ignoring these signals can lead to unwanted feelings of sluggishness, weakness, or general fatigue. If you’ve noticed a dip in your afternoon energy levels or that getting up from your chair requires more effort, it may be time to rethink your approach to nutrition.

The Shift in Nutritional Needs

According to Tiana Barker, a registered dietitian nutritionist at Intermountain Health, “As you age, your body typically needs fewer calories and more specific nutrients, like protein, potassium, and fiber.” This transition doesn’t mean you need to overhaul your entire diet; instead, the focus should be on making small, manageable adjustments that can significantly boost your energy levels and overall well-being.

Keep Balance at the Center

First and foremost, take a moment to breathe. You don’t need to discard everything you’ve learned about healthy eating. The foundation of a nutritious diet remains the same: prioritize fruits, vegetables, whole grains, and lean protein sources.

Utilizing the MyPlate model is a straightforward way to visualize what your diet should look like. Aim to fill half your plate with colorful fruits and vegetables, a quarter with whole grains, and the remaining quarter with lean protein. This structure helps you maintain essential balance without overcomplicating your meals.

Give Protein the Starring Role

One of the most pressing nutritional shifts after 60 is the increased importance of protein. It plays a vital role in sustaining muscle mass, which is crucial for maintaining your immune system and aiding recovery from illnesses or surgeries.

Incorporating protein-rich foods doesn’t have to be a daunting task. Simple swaps can make a significant difference. For example, consider using Greek yogurt instead of sour cream on your baked potato, or adding an ounce or two of low-fat cheese to your snack. If you’re looking for plant-based options, toss beans into your soups or sprinkle nuts on salads for added nutrition.

If you’re considering protein supplements, remember that they should complement your meals, not replace them. Think of them as an aid to meet your protein needs without overthinking your menus.

Power Up with Essential Nutrients

Your body becomes more selective regarding nutrients as you age, particularly potassium, calcium, vitamin D, dietary fiber, and vitamin B12. Fortunately, many foods you already enjoy can provide these essential nutrients.

For calcium, consider dairy options and dark leafy greens, while vitamin D can be found in fatty fish, fortified cereals, and eggs. To boost your dietary fiber, focus on integrating more fruits, vegetables, whole grains, beans, legumes, nuts, and seeds into your meals. Good sources of vitamin B12 include fish, shellfish, beef, pork, chicken, and eggs.

Focus less on memorizing lists and more on enjoying more leafy greens, fish, fruits, and vegetables in your daily meals. These foods inherently supply the nutrients your body needs at this stage of life.

Stay Hydrated, Even When You Don’t Feel Thirsty

A surprising fact about aging is that thirst signals often diminish over time. As a result, you might not feel thirsty even when your body requires hydration. Aiming for at least eight glasses of fluids a day is a good rule of thumb, with water being the best choice.

To make hydration more enjoyable, try adding slices of lemon, lime, or other fruits to your water. A small glass of 100% juice or low-fat milk can also be a refreshing change throughout the day. Remember to drink regularly at meals and in between, without waiting to feel thirsty.

Work with Your Changing Appetite

It’s common to experience a decrease in appetite as you get older. Instead of forcing large meals down, try focusing on smaller meals and snacks spread throughout the day. A helpful guideline is to avoid going more than six hours without eating.

This approach can support stable energy levels while allowing you to acquire essential nutrients without feeling overwhelmed. According to Barker, “Frozen and canned fruits and veggies are excellent options and can often be more convenient than fresh produce. Just look for low or no salt and no added sugars.”

Take Small Steps for Lasting Results

The beauty of adjusting your diet lies in the simplicity of these changes. You’re not embarking on a completely new nutritional pathway; you’re enhancing what you already know works for you. Start by implementing one or two small changes that feel manageable. Once those feel like second nature, consider adding another adjustment into the mix.

Your body has supported you through various seasons of life, and these nutritional tweaks are just ways to help it keep thriving, ensuring you possess the vitality to enjoy everything life has to offer in the years ahead.

Connect with Us: Your Nutrition Partner After 60

At Intermountain Health, our registered dietitians are ready to collaborate with you on creating personalized nutrition plans tailored to your lifestyle, health conditions, and food preferences. Whether you’re managing diabetes, focusing on heart health, or simply looking to increase your energy levels, we are here to assist you in navigating these changes that can make a significant impact on your health.

You can discuss connecting with one of our nutrition specialists with your healthcare provider or explore more nutrition resources available at Intermountain Healthcare.