When it comes to nutrition for people over 60, there are a lot of myths about what you should and shouldn’t eat. One of the biggest myths is that you need to avoid protein. You don’t have to skip out on your favorite protein-packed foods, but you do need to ensure you’re doing it in moderation!
Luckily, there are plenty of ways to combat this loss without skipping out on the good stuff:
1. Eat protein
Protein is essential for keeping your muscles strong and your bones strong. It’s also necessary for maintaining your metabolism, which means you can reduce the number of calories you eat without losing muscle mass or strength.
The body’s ability to preserve muscle mass as we age is key to maintaining strength and function. A recent study published in the Journal of the American Medical Association found that older adults who supplemented with protein lost more weight than those who didn’t.
Eat a lot of lean protein, like fish and chicken, which are low in fat but high in protein. This helps to keep your muscles from getting too small because it’s harder for your body to burn muscle when you’re not getting enough protein. You can also try taking one serving of meat or fish every day.
2. Eat calcium-rich foods
Calcium is crucial for maintaining strong bones and teeth, so getting enough of this nutrient in your diet is important. One cup of milk has about 300 milligrams of calcium—you need to eat at least three cups of milk per day to get enough calcium.
Older adults should consider taking calcium supplements to prevent osteoporosis, which is a common cause of fragility fractures.
Calcium is important for building strong bones, but if you eat dairy products, you may get too much calcium. Choose plant-based calcium sources like soy milk or tofu to avoid this problem. Also, make sure to drink lots of water throughout the day! That way, you won’t have too much liquid buildup in your body that could lead to kidney stones or other problems.
3. Eat antioxidants
Oxidative stress is a problem when you get too many free radicals in your body. Eating antioxidants like berries or blueberries can help fight against oxidative stress. They may help protect against chronic diseases like heart disease and cancer by preventing inflammation caused by oxidation (which might be why they’re also called “anti-inflammatory foods”).
Antioxidants fight inflammation by neutralizing free radicals in the body—which can cause pain and damage cells—and reducing oxidative stress on cells, so they don’t die off too rapidly from excessive stressors like toxins in our food supply! Some foods high in antioxidants include green tea, dark chocolate, red wine (especially rosé), broccoli, blueberries, nuts, and seeds!
According to Dr David Katz, founder of the Yale University Prevention Research Centre, older adults are at increased risk for chronic inflammation due to changes in hormones and decreasing immunity. Antioxidant supplements can help reduce inflammation by protecting cells from damage from free radicals, says Dr Katz.
4. Eat fibre-rich foods
Fibre helps regulate your digestive system because it helps keep things moving along smoothly, but it also nourishes your cells with nutrients that keep them healthy over time (and helps keep them from becoming inflamed).
A diet high in fibre can be helpful for people with arthritis because it helps keep joints lubricated and reduces inflammation in joints. There are many ways to increase your intake of fibre, including whole grains and legumes such as beans and lentils.
In a study carried out at the University of Colorado School of Medicine, researchers found that those who consumed more fibre had less joint pain than those who consumed less. Fibre comes from plants like fruits and vegetables—so eat up! If you have trouble eating enough fibre because of your diet or physical limitations (e.g., you have diabetes), try adding more fibre to your daily routine by eating more whole grains, beans, and legumes (beans and lentils). Fibre can also be found in nuts and seeds, which should be consumed regularly!
5. Gut microbiota for the gut
Including fruits and vegetables in your diet might be easy. Keep sliced, cleaned vegetables in the fridge for quick snacks. Keep fruit in a dish in your kitchen so that you will remember to eat it. A diet high in fibre slows down digestion so that all food passes through the body at a steady pace, which reduces stress on joints and bones. A diet high in the thread also helps prevent constipation, so older adults can lower their risk for developing osteoporosis or other types of arthritis later in life by eating more whole grains daily!
6. Staying active
Staying active may seem like a no-brainer, but it’s one of the best ways to ensure you get all the nutrients your body needs. Inflammation levels were shown to be lower in physically active individuals compared to inactive individuals, as per a study that was written up in the British Journal of Sports Medicine. And another study showed that exercising regularly reduced the risk of developing osteoarthritis by up to 50%!
If you’re unsure where to start—or how much activity is right for you—consider joining a local fitness class or starting a walking program at home. It will be worth seeing how much better you feel after just a few months!
7. Eat more vegetables and fruits
Fruits and vegetables are excellent providers of vitamins and minerals. Fruits and vegetables are high in dietary fiber and low in calories. Vegetables and fruits include compounds that may help prevent cardiovascular disease, just as other plants or plant-based diets. You may be able to reduce your consumption of high-calorie meals like meat, cheese, and snack foods by eating more fruits and vegetables.
Including fruits and vegetables in your diet might be easy. Maintain sliced and washed vegetables in your refrigerator for quick snacking. To ensure that you remember to consume it, keep fruit in a dish in your kitchen. Pick meals that include fruits or vegetables as the primary ingredients, including stir-fried veggies or salads with fresh fruit.
8. Limit your sodium intake
Consuming excessive amounts of salt can lead to high blood pressure, which is a risk factor for heart disease. Limiting salt (sodium) is a crucial component of a diet that promotes heart health.
Even though cutting back on the salt you use when cooking or adding it to food at the table is a smart starting step, a lot of the salt you consume comes from canned or processed foods like soups, baked goods, and frozen dinners. You can consume less salt by eating fresh foods and cooking your own soups and stews.
If you enjoy the convenience of prepared meals and canned soups, seek for ones with no or low sodium. Sea salt has the same nutritional value as common salt, so avoid items that claim to be reduced in sodium because they are seasoned with it rather than conventional table salt.
Making wise condiment selections is another method to cut back on your use of salt. There are many reduced-sodium varieties of spices. With less sodium, salt replacements can flavor your cuisine.
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