Stick to a diet of about 1,200-1,500 nutrient-rich calories a day, depending on how active you are. [4] X Trustworthy Source EatRight. org Organization associated with the Academy of Nutrition and Dietetics providing advice about food, health, and fitness Go to source You will get proper nutrition if you incorporate foods from the five food groups every day. The five food groups are: fruits, vegetables, grains, proteins, and dairy. [5] X Trustworthy Source USDA Center for Nutrition Policy and Promotion U. S. agency responsible for promoting good nutrition based on scientific research Go to source You need 1-1. 5 cups of fruit per day. You can get this from eating whole fruits such as raspberries, blueberries, or strawberries, or from drinking 100% fruit juice. [6] X Trustworthy Source USDA Center for Nutrition Policy and Promotion U. S. agency responsible for promoting good nutrition based on scientific research Go to source Make sure to vary the fruits you choose so that you get a range of nutrients. You need 2. 5-3 cups of vegetables per day. You can get this from eating whole vegetables such as broccoli, carrots, or peppers, or from drinking 100% vegetable juice. [7] X Trustworthy Source USDA Center for Nutrition Policy and Promotion U. S. agency responsible for promoting good nutrition based on scientific research Go to source Make sure to vary the vegetables you choose so that you get a range of nutrients. Fruits and vegetables are an excellent source of fiber, which you need more of over 60. Not only will fiber keep you regular, but it can also help you ward off heart disease, strokes, diabetes, and improve your skin. Fiber will also help you to lose weight. [8] X Trustworthy Source FamilyDoctor. org Family-focused medical advice site run by the American Academy of Family Doctors Go to source You need between 5-8 ounces of grains per day, of which ½ should be whole grains. Grains include foods such as brown rice, whole wheat pasta or bread, oatmeal, or cereal. [9] X Trustworthy Source USDA Center for Nutrition Policy and Promotion U. S. agency responsible for promoting good nutrition based on scientific research Go to source Whole grains are a good source of fiber, which helps counteract the slowed digestion that can occur with age. You need 5-6. 5 ounces of protein per day. [10] X Trustworthy Source USDA Center for Nutrition Policy and Promotion U. S. agency responsible for promoting good nutrition based on scientific research Go to source You can get protein from lean meats including beef, pork, or poultry; cooked beans; eggs; peanut butter; or nuts and seeds. [11] X Trustworthy Source USDA Center for Nutrition Policy and Promotion U. S. agency responsible for promoting good nutrition based on scientific research Go to source These will also help you to build and maintain muscle. Aim for 2-3 cups, or 12 oz. , of dairy per day. [12] X Trustworthy Source USDA Center for Nutrition Policy and Promotion U. S. agency responsible for promoting good nutrition based on scientific research Go to source You can get dairy from cheese, yogurt, milk, soymilk, or even ice cream. [13] X Trustworthy Source USDA Center for Nutrition Policy and Promotion U. S. agency responsible for promoting good nutrition based on scientific research Go to source These will help build and maintain strong bones and muscles, which get weaker as we age. [14] X Trustworthy Source FamilyDoctor. org Family-focused medical advice site run by the American Academy of Family Doctors Go to source Men 51 and over need 1000 mg calcium per day, while women need 1,200 mg per day. Take supplements if your dairy intake falls short of this goal. Avoid excessive amounts of sodium in your diet, which is prevalent in mass-processed foods. Your sense of taste decreases as you age, and you may want to salt your food. Try using alternative seasonings such as garlic or herbs to help you avoid excess sodium and gaining water weight.
Look out for hidden sugar in your food choices. As your ability to taste decreases with age, it may be difficult to detect a lot of sugar in foods, which can cause you to gain weight. Make sure to read packaging and look for terms that indicate sugar such as corn syrup, sucrose, dextrose, or maltose.
You can slowly replace processed foods. For example, if you eat white rice with every meal, switch to brown rice and then gradually add more vegetables and less rice.
For example, plan your breakfasts to help start off your day on the right foot. If you don’t have lunch meetings, packing a healthy lunch can help you avoid buying unhealthy fast foods. If you do have a lunch meeting, order the least processed and healthiest food on the menu, such as a salad. [18] X Expert Source Lyssandra GuerraCertified Nutrition & Wellness Consultant Expert Interview. 25 March 2020.
There is increasing evidence that allowing yourself to cheat occasionally and consciously will help you maintain your diet in the long run. [20] X Research source Never berate yourself or let mistakes or cheat days derail your overall healthy habits. Setbacks are normal. [21] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source
Avoid unhealthy pitfalls like breadbaskets, fried foods, or dishes in heavy sauces such as fettucine alfredo. Salads or steamed vegetables and steaks are good choices of healthy and minimally processed foods. Avoid buffets, which are often filled with unhealthy and processed food choices and can encourage you to overeat. Have whole fruits instead of processed desserts.
Exercise can prevent excess weight gain. [24] X Research source Exercise can minimize age related problems such as muscle and bone loss, stress, or even sleep issues. [25] X Research source Exercise can increase your energy and help you to sleep. [26] X Research source
Warm up with a low-impact and light activity, such as walking, for 5-10 minutes. [28] X Research source Cool down with a low-impact activity such as light jogging or walking for 5-10 minutes. [29] X Research source Being and staying properly hydrated for exercise is important. Make sure to have at least 64 ounces of liquid a day to stay hydrated and add 8 ounces of water for every hour of activity. [30] X Research source
People over 60 can do at least 30 minutes of moderate exercise all or most days of the week. [31] X Expert Source Pouya Shafipour, MD, MSBoard Certified Family Medicine Specialist Expert Interview. 24 April 2020. If you can’t do an activity for 30 minutes, split it up into two 15 minute sessions. [32] X Trustworthy Source FamilyDoctor. org Family-focused medical advice site run by the American Academy of Family Doctors Go to source If you are very active, you may be able to keep up with these workouts with your doctor’s approval and if you feel comfortable. [33] X Research source If you are just beginning or need to do a lower impact activity, walking and swimming are excellent options. [34] X Research source You can do any type of cardio training to help you lose weight. Beyond walking and swimming, consider running, rowing, biking, or using an elliptical machine. [35] X Research source
Before you begin any strength training program, consult with your doctor and maybe even with a certified trainer, who will create the best plan for your abilities and needs. Focus on exercises that strengthen your whole body and are specific for your needs as you age. For example, leg strengthening exercises will help support the weight of your body. [38] X Research source If weights are too heavy, resistance bands can provide a similar muscle building effect for people over 60. [39] X Trustworthy Source FamilyDoctor. org Family-focused medical advice site run by the American Academy of Family Doctors Go to source
There are a wide variety of video-based yoga and Pilates courses available. You may consider purchasing DVDs, which can offer basic guided sessions for you to follow. You can also search online for videos or courses that guide you through different levels of yoga and Pilates sessions. [41] X Research source
Permit yourself to rest when you want. If you feel tired or don’t want to exercise one day, allow yourself to rest. Remember that rest is an integral part of staying healthy and losing weight. [42] X Research source You may find that you don’t have as much energy as you get older. [43] X Research source Stop exercising if you experience dizziness, headache, worsening shortness of breath, chest pain, heart palpitations or uneven and rapid heartbeat. [44] X Research source
Exercise is generally good for you. Your doctor might suggest you not exercise if you have heart and lung problems or high blood pressure. [46] X Research source Talk to your doctor about the types of exercise you want to do to make sure they’re safe. Your doctor may suggest meeting with a fitness professional to help you find the best and safest exercises for you. Loneliness and depression can have an affect on your appetite and diet. If you are suffering from symptoms of either, speak to your doctor about how best to treat both conditions and lose weight. Certain medications may alter your sense of taste, making you more likely to consume more sugar or salt, which can make you gain weight. Talk to your doctor if you suspect your medication is causing you to gain weight.
Your metabolism slows every year after the age of 40. Because of this, you may gain weight if you continue to eat the same amount. Your digestion also slows down as you age and may make it difficult for you to process vitamins, minerals, and other nutrients such as folic acid. If you are retired, you may find it difficult to eat healthy on a decreased budget. A dietician can help you make sensible and healthy choices on the cheap. Your doctor or local hospital can suggest a registered dietician to help you meet your dietary needs and fitness goals. [48] X Trustworthy Source EatRight. org Organization associated with the Academy of Nutrition and Dietetics providing advice about food, health, and fitness Go to source
Falls are a common reason for injury after 60. [49] X Trustworthy Source FamilyDoctor. org Family-focused medical advice site run by the American Academy of Family Doctors Go to source Working out will make your bones and muscles stronger, and help protect you from falls and from muscle tears or bone breaks. [50] X Trustworthy Source FamilyDoctor. org Family-focused medical advice site run by the American Academy of Family Doctors Go to source Even moderate exercise can help you prevent and control chronic health issues that are prevalent in aging persons, including diabetes. [51] X Trustworthy Source FamilyDoctor. org Family-focused medical advice site run by the American Academy of Family Doctors Go to source Studies have shown that exercise can also help maintain or improve brain function, which decreased as we age. [52] X Trustworthy Source FamilyDoctor. org Family-focused medical advice site run by the American Academy of Family Doctors Go to source A certified fitness professional can help you get fit and lose weight even if you haven’t been working out. Getting or increasing fitness as you age can help you stay healthy and ward off aging and age-related diseases such as osteoporosis or diabetes. [53] X Research source A certified fitness professional may tell you it’s safe to continue whatever exercises you do as long as you feel well and comfortable and have the ok from your doctor. [54] X Research source
