Eating well from the age of 60

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Extract from the article: From the age of 60, you need to adapt your diet and take care not to eat too much of certain foods.

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From the age of 60, you need to adapt your diet and take care not to eat too much of certain foods.

From the age of 60, the risk of developing certain diseases such as cardiovascular disease, diabetes and joint disease increases. A healthy lifestyle, a healthy, balanced diet and regular exercise are essential if we are to stay in shape. Menopausal women need to adapt their diet from the age of 60, and men from the age of 65. Our metabolism slows down, which means we need less energy, and therefore fewer calories. But the need for nutrients such as calcium, zinc and minerals is maintained.

Needs change with age

People who eat a balanced diet do not need to make drastic changes to their menus. However, it is important to remember that requirements change slightly.Protein requirements increase slightly as a result of age-related loss of muscle mass.For an adult, they are 0.8g per kilo of body weight per day, rising to 1g per kilo of body weight after the age of 60. It therefore recommends eating animal proteins, particularly lean meats such as turkey, rabbit and poultry, as well as eggs and dairy products, to counter the risk of osteoporosis.

Micronutrient and macronutrient intakes remain the same and the body still needs energy. So we need to eat cereal products every day, preferably wholemeal or semi-complete, fruit and vegetables rich in antioxidants, good fats rich in omega-3 (soya, peanut and walnut oils), not forgetting oily fish, which helps to combat cognitive decline and is also good for eye health. Of course, a healthy diet also helps to reduce the risk of cardiovascular disease.

Limiting these foods

From the age of 60, certain foods should be eaten in moderation.  White sugar should never be consumed in excess. With age, tissues can become resistant to the action of insulin. So be careful not to ask too much of your pancreas. Avoid alcohol consumption. You should also be careful not to consume too much harmful fat: saturated fats found in red meat, cheese, hard margarine, fried foods, etc. Finally, you need to be vigilant about hygiene and food preservation methods.Elderly people are more vulnerable to the bacteria responsible for food-borne infections and more exposed to the risk of after-effects.

William O.