Essential Nutrition Tips for Adults Over 60 to Boost Health

As individuals age, their nutritional needs evolve significantly. For adults over 60, maintaining a balanced diet rich in essential nutrients is crucial for overall health. According to Tiana Barker, a registered dietitian nutritionist with Intermountain Health, older adults typically require fewer calories but an increased intake of specific nutrients such as protein, potassium, and fiber. Simple dietary adjustments can greatly enhance energy levels and health in later years.

Focus on Balance and Nutrient Density

For adults in this age group, achieving a well-rounded diet is key. It is recommended to incorporate a variety of food groups, including fruits, vegetables, whole grains, and lean protein sources. Utilizing the MyPlate model can help individuals visualize their dietary balance and ensure they are meeting their nutritional needs.

Increasing protein intake is particularly important as it aids in maintaining muscle mass, which supports the immune system and facilitates recovery from injuries or surgeries. While protein supplements can be useful for boosting intake, they should not replace whole meals.

Plant-based protein options, such as beans, nuts, seeds, and legumes, can easily be included in meals, either in soups, salads, or as side dishes. Additionally, dairy products like milk, Greek yogurt, and low-fat cheese provide an excellent source of protein. High-protein grains, including quinoa and wild rice, further contribute to a balanced diet.

Incorporating Essential Nutrients

To support overall health, older adults are encouraged to consume more foods rich in essential nutrients. These include:

– **Calcium**: Found in dairy foods and dark leafy greens.
– **Vitamin D**: Present in fatty fish, fortified cereals, and eggs.
– **Dietary fiber**: Available in fruits, vegetables, whole grains, beans, legumes, nuts, and seeds.
– **Vitamin B12**: Sourced from fish, shellfish, beef, pork, chicken, eggs, and dairy.

Barker emphasizes the importance of potassium, calcium, vitamin D, dietary fiber, and vitamin B12, which are often lacking in the diets of older adults.

Staying hydrated is also vital. It is recommended to drink at least eight glasses of fluids daily, preferably water. As thirst signals may decrease with age, individuals should make a habit of drinking during meals and between them. To enhance the flavor of water, adding fruits like lemons or limes can be beneficial. A small glass of 100% juice or low-fat milk can also provide variety.

For those experiencing a decreased appetite, it is advisable to opt for smaller, more frequent meals and snacks, ensuring that no more than six hours pass between eating.

Barker notes that fresh, frozen, and canned fruits and vegetables are all suitable options for a balanced diet, as long as they are low in salt or added sugars. She encourages individuals to enjoy occasional treats, reinforcing that all foods can fit into a healthy eating plan.

For more comprehensive nutrition information, resources can be found at Intermountain Healthcare‘s website. By adopting these nutritional strategies, older adults can improve their quality of life and maintain better health as they age.