Healthy Aging: The Best Foods to Eat Over 60
A handful of pistachios daily can help to improve intake of fiber and key nutrients, including healthy fats, protein, and antioxidants. According to experts, pistachios contain lutein, which helps protect vision and supports overall health as we age. Additionally, incorporating a variety of foods with diverse nutrient profiles is essential for maintaining optimal health.
High-Protein Foods for Healthy Aging
Miriam Amselem, a Holistic Nutritionist, recommends 6 foods for healthy eating over 60, all of which provide unique benefits that support aging:
- Eggs: Eggs are packed with zinc, B-12, and protein, keeping you feeling full for longer.
- Fish: Fish, such as salmon, is rich in essential nutrients for sustained energy.
- Oat Bran Oatmeal: Oat bran oatmeal is a great source of fiber and nutrients for overall health.
- Low-Fat Dairy Foods: Dairy products are essential for bone health and muscle maintenance.
- Cinnamon: Cinnamon offers anti-inflammatory and antioxidant properties.
- Blueberries: Blueberries are packed with antioxidants that support brain health.
Additional Foods for Healthy Aging
In addition to high-protein foods, incorporating the following items in your diet can further promote healthy aging:
- Beef: Rich in protein, iron, and B vitamins, beef helps increase stamina and muscle health.
- Peanuts: Peanuts are a good source of healthy fats, protein, and energy.
Importance of Fiber and Nutrient-Rich Foods
As we age, consuming foods rich in fiber is vital for maintaining a healthy digestive system. The Institute of Medicine recommends that women over 51 consume at least 21 grams of fiber per day. Eating a variety of vegetables, fruits, whole grains, legumes, nuts, and seeds can help ensure an adequate intake of essential nutrients.
Meeting Dietary Guidelines
Following the Dietary Guidelines for Americans (DGAs) can provide guidance on the recommended daily intake of various food groups based on individual calorie requirements. It is crucial to include a variety of foods from each food group to reduce the risk of developing common age-related diseases.
Iron for Energy and Muscle Health
Iron-rich foods such as lean red meat, legumes, leafy green vegetables, eggs, and sardines can help maintain energy levels and support muscle health during the aging process. It is recommended that men over 51 consume 2 ½ servings of protein per day, while women over 51 should aim for 2 servings.
Conclusion
Ensuring a balanced diet that includes high-protein foods, fiber-rich ingredients, and essential nutrients is essential for healthy aging. By incorporating a variety of foods from different food groups, individuals can promote overall well-being and reduce the risk of age-related health issues. Consult with a healthcare provider or nutritionist to create a personalized diet plan that meets your specific needs for optimal health.
