Whether you’ve just turned 60 or your golden years are already in full swing, it’s important that you eat foods that you heart and mind healthy.
As Angie Asche MS, RD, CSSD owns: Eleat Sports Nutrition and author of Fuel for your body tells Eat this, not that!cardiovascular disease tops the list of health problems for this age group. While consuming a healthy, balanced diet is key to preventing the disease, getting enough exercise should also be a priority.
“This is a particularly important time to be physically active. Strength training is essential to reduce the effects of sarcopenia and keep our bones strong,” Asche says. “Walking and swimming are great low-impact activities to promote cardiovascular health.”
When it comes to nutrition, however, there are countless foods you can eat to keep chronic diseases (from heart disease to osteoporosis) at bay. But instead of listing specific foods, it’s best to make sure you consume a variety of foods with different nutritional profiles. Here are the best foods to eat every day when you’re over 60, and for even more healthy eating tips, be sure to check out our list of The 7 healthiest foods to eat right now.
High protein foods
“As we age, our total calorie (energy) needs decrease due to a decrease in our resting metabolic rate,” Asche says. “However, our protein needs are increased in an effort to minimize the loss of muscle mass, strength and function.”
While the RDA for protein is 0.8 grams kilograms of body weight per day, Asche recommends that people over 60 increase their intake to at least 1.2 kilograms per day. (Note, you want to convert your weight from pounds to kilograms to calculate your daily needs!).
“High-quality protein sources like salmon, eggs, and dairy all provide essential amino acids,” Asche says. “Choose protein-rich breakfast options to start your day. like Kodiak Cakes buttermilk pancake mix or eggs.”
For context, one serving of these pancakes contains 14 grams of protein.
Calcium and Vitamin D Foods
Dairy is both a good source of calcium and vitamin D. But apart from that, there are plenty of others foods rich in calcium such as broccoli rabe, cooked leafy greens, navy beans, and Chia seeds. Oily fish like salmon and mackerel are also both good sources of vitamin D.
“Try to consume a variety of fatty fish, which provide both protein and omega-3 fatty acids that play important roles in inflammation,” Asche says.
Another important nutrient that the registered dietitian says is essential to prioritize is: fiber.
“Fiber has been shown to reduce the risk of developing several conditions, including heart disease, diabetes, metabolic syndrome, and diverticular disease,” she says. “Try to include a wide variety of plant foods for fiber, such as raspberries, leafy greens, chia seeds, flaxseeds, oats, chickpeas, and quinoa.”
For more, be sure to take a look The Best and Worst Foods for Women Over 50.
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