Eating Well After 60: Simple Nutrition Tips

Eating well after 60 comes down to a few steady habits: choose foods packed with nutrients, get enough protein, fiber, calcium and vitamin D, and learn to read the Nutrition Facts label so you can compare products quickly. You don't need a special diet or expensive foods. Small swaps at meals and snacks add up.

Your body and your life change as you age, and so do your food needs. According to MedlinePlus, you may need fewer calories, but you still need plenty of nutrients, and some older adults need more protein. The sections below cover the basics in plain language.

Build meals around nutrient-rich foods

The goal is to get lots of nutrition from every bite. MedlinePlus suggests these everyday choices:

• Fruits and vegetables, in many bright colors
• Whole grains, like oatmeal, whole-wheat bread and brown rice
• Fat-free or low-fat milk and cheese, or soy or rice milk with added vitamin D and calcium
• Seafood, lean meats, poultry and eggs
• Beans, nuts and seeds

It also advises avoiding "empty calories," meaning foods with many calories but few nutrients, such as chips, candy, baked goods, soda and alcohol. You don't have to give up treats. Just let them be the smaller part of your plate and your week.

Protein: why it matters and how to get enough

Protein helps your body maintain muscle, and muscle helps you stay steady on your feet and independent. If you're working on your strength, our guide to strength training after 60 pairs well with this topic.

Good protein choices include fish, poultry, lean meats, eggs, beans, nuts and seeds. Spreading protein across the day, with some at breakfast, lunch and dinner, is often easier than trying to eat it all at dinner.

How much protein is right for you depends on your health, your weight and any kidney or other conditions. Ask your doctor or a registered dietitian for a personal target rather than guessing, especially if you have kidney disease.

Fiber: small changes, big difference for digestion

Fiber is the part of plant foods your body can't digest. Mayo Clinic explains that fiber is best known for preventing or relieving constipation, and that high-fiber foods can also help you stay at a healthy weight and lower the risk of diabetes, heart disease and some cancers.

The National Academy of Medicine recommends 21 grams a day for women older than 50 and 30 grams a day for men older than 50, as Mayo Clinic reports. On a food label, the FDA uses 28 grams per day as the Daily Value for fiber.

Easy ways to add fiber:

• Choose a breakfast cereal with whole grain, bran or fiber in the name.
• Make sure at least half the grains you eat are whole grains.
• Add beans, peas or lentils to soups and salads.
• Leave the skin on fruits and vegetables when you can.

Whole foods are generally better than fiber supplements, Mayo Clinic notes. If your stomach is sensitive, add fiber gradually and drink fluids through the day. Our guide to staying hydrated as you age has simple ways to do that.

Calcium and vitamin D for strong bones

Calcium is a main building block of bones, and vitamin D helps your body absorb it. Together they help protect against osteoporosis, a disease that thins and weakens bones. The NIH Office of Dietary Supplements lists the recommended amount of vitamin D for adults 71 and older as 20 mcg (800 IU) a day, a little higher than for younger adults.

Where to find them

• Calcium: dairy foods; lactose-free dairy; canned fish with bones; kale, broccoli and Chinese cabbage; and fortified juices, soy or almond drinks, tofu and cereals.
• Vitamin D: very few foods have it naturally. Fatty fish such as trout, salmon, tuna and mackerel are among the best natural sources, and most vitamin D in American diets comes from fortified foods such as milk. Check the label.

Sunshine helps your skin make vitamin D, but the ODS notes that old age reduces how much your skin makes, so food and sometimes supplements matter more as you get older.

A word about supplements

Federal guidance says people should get most nutrients from food. Supplements can help in some cases, but they can also interact with medicines. The calcium fact sheet from the NIH Office of Dietary Supplements says calcium is absorbed best when you take 500 mg or less at one time, and that calcium can interfere with certain medicines, including some thyroid medicine and antibiotics. Tell your doctor or pharmacist about every supplement you take, and ask before starting or changing anything.

How to read a Nutrition Facts label

The label on packaged food is a free tool for comparing choices. The FDA's label guide suggests starting at the top.

1. Check the serving size and servings per container. The serving size is not a recommendation of how much to eat. If you eat two servings, you get double the calories and nutrients listed.
2. Look at calories. The label uses 2,000 calories a day as a general guide, but your needs may be higher or lower depending on your age, size and activity level.
3. Use the % Daily Value (%DV). For older adults, the FDA suggests looking more often for a higher %DV of fiber, vitamin D, calcium and potassium, and a lower %DV of saturated fat, sodium and added sugars.

The FDA's page for older adults lists a Daily Value for calcium of 1,300 mg and for vitamin D of 20 mcg, and says sodium should stay below 2,300 mg per day. Those are label reference amounts, not personal prescriptions. If you have high blood pressure, heart disease or kidney disease, your doctor may set different limits.

When eating is hard

MedlinePlus lists common roadblocks: living alone, trouble getting around, medicines that change taste or appetite, a tight budget, changes in smell and taste, and problems chewing or swallowing. Some practical fixes:

• If eating alone is dull, try a potluck, cook with a friend, or look into meals at a senior center or community center.
• If chewing is hard, see your dentist.
• If food tastes bland, add color and texture.
• If you aren't eating enough, add healthy snacks through the day.
• If swallowing is a problem, or an illness makes cooking difficult, talk to your health care provider. An occupational therapist may help you find easier ways to prepare meals.

Meals can also be a way to connect with others. Our article on sleep tips for older adults is a good follow-up too, since heavy late meals can get in the way of rest.

Your next steps

1. Pick one meal this week and add a fruit, vegetable or beans.
2. Swap one refined grain, such as white bread, for a whole-grain version.
3. Check the label on your usual milk, cereal or juice for calcium and vitamin D.
4. Compare two similar products using serving size and %DV.
5. Write down your supplements and medicines and review them with your pharmacist.
6. Ask your doctor whether a registered dietitian could help, especially if you have diabetes, kidney disease, or unplanned weight loss.