Keep Up Your Health in Your 60s by Eating Right

As you get older, your body’s needs change. A proper diet that meets your body’s needs helps you stay healthy, but what should you eat to provide nutrients vital for health in your 60s?

Iron

Iron – that can be found in meat, oily fish, and green vegetables – is an important part of haemoglobin, which helps to transport oxygen throughout the body. A daily serving of 65 to 100g of cooked red meat provides sufficient amount of iron for men and women over 601.

Low levels of iron can lead to fatigues and depression, so make sure you get a healthy amount.

Calcium and Vitamin D

Eating foods rich in calcium combined with the proper intake of Vitamin D helps to maintain bone density. For your calcium needs, dieticians recommend low-fat dairy products. Other rich sources of calcium include green leafy vegetables, soya beans and tofu.

Vitamin D also plays an important role in maintaining proper bone structure. It can be found in fatty fish such as herring, mackerel, sardines, tuna, and fortified milk and yoghurt.

Less Salt

Sodium has a negative impact on heart health, as it raises blood pressure. Too much salt can raise your blood pressure, which puts you at increased risk of health problems such as heart disease or a stroke. According to the Food Standards Agency in the United Kingdom, the human Guideline Daily Amount for salt is less than 6g a day2.

Vitamin A

Although Vitamin A is known to be good for aging skin, having more than 1.5mg of Vitamin A every day might increase your chance of bone fracture3. Since liver products are full of Vitamin A, try to eat them less often and in smaller portions.

Potassium

Potassium lowers high blood pressure. As potassium is also essential for a healthy heart rate, it is often prescribed as a supplement to those suffering from arrhythmia. The perfect dosage of potassium is 4,700mg a day4, which is about how much you would get from a banana.

Keep Fit

Weight gain is probably one of the most common signs of aging and the biggest enemy for people fighting heart diseases and diabetes. To stay fit and healthy, make sure to exercise at least 5 days a week. Don’t forget to consult your doctor about which exercise would be the best for you.

Smaller, But Better

Dieticians agree that the healthiest way of eating is to eat smaller meals more often and supplement them with nutritious snacks such as fruits, vegetables or wholegrain toasts.

Stay Hydrated

Drink plenty of water. When your body becomes dehydrated, your brain tissue actually shrinks5. So, drink up!

Staying fit in your 60s is a lot of work – but a healthy diet goes a long way to keeping you feeling good.

References

  1. http://www.healthdirect.gov.au/healthy-eating-over-60
  2. http://www.medicalnewstoday.com/articles/146677.php
  3. http://www.nutri-facts.org/eng/vitamins/vitamin-a-retinol/safety/
  4. http://www.webmd.com/vitamins-and-supplements/lifestyle-guide-11/supplement-guide-potassium
  5. http://www.ncbi.nlm.nih.gov/pubmed/20336685
  6. http://www.info.gov.hk/elderly/english/health_lifestyles/eng/healthyandsmarteatingout.htm
  7. http://www.info.gov.hk/elderly/english/health_lifestyles/eng/shoppingsmart.htm
  8. http://www.info.gov.hk/elderly/english/health_lifestyles/eng/healthy_snacks.htm
  9. http://www.webmd.com/vitamins-and-supplements/lifestyle-guide-11/iron-supplements

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