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Dietitians recommend the following eating habits for people over 60.

This is for you!

By Shashini ThennakoonPublished 2 years ago 3 min read
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Your body ages, whether you want to admit it or not. Your mind may still feel like it's in its twenties, but your body may be catching up. Even if you're in excellent health, you may develop maladies such as high blood pressure, heart issues, or anything else that comes with age.

Exercise and a good diet are crucial in ensuring that you are as healthy as possible, which will hopefully lead to a longer life. If you're over 60, our medical expert board dietitians offer advice on some of the finest dietary habits to try. Then, for more on longevity, read The World's Longest Living People's #1 Best Eating Habit for additional information.Exercise and a nutritious diet are essential for maintaining your health and, hopefully, leading to a longer life. Our medical expert board dietitians offer guidance on some of the best dietary habits to try if you're over 60. Then read The World's Longest Living People's #1 Best Eating Habit for more information on longevity.

1 Consume foods that are high in nutrients.

Foods that are nutrient-dense provide a lot of healthy nutrients without a lot of unnecessary calories."This is because it's easy to gain weight as you get older, and you want foods high in nutrients to help avoid diseases like heart disease and cancer," Lisa Young, PhD, RDN, author of Finally Full, Finally Slim, explains.

Colorful fruits and vegetables, low-fat dairy, fish, chicken, and legumes are all examples of nutrient-dense diets. You can also choose from a wide range of whole grains, such as oatmeal and brown rice.

2 Eat 5 to 6 prunes every day

According to Lauren Manaker, MS, RDN, author of The First Time Mom's Pregnancy Cookbook and Fueling Male Fertility, "Both men and women are at danger of developing osteoporosis as they age, so maintaining bone health is vital for the 60-plus crowd."

In postmenopausal women and men over the age of 55, adding 5 to 6 prunes to your daily diet has been demonstrated to enhance bone health. Prunes also contain key bone-supporting minerals including boron and magnesium, according to Manaker.

Prunes also include 3 grams of fiber, 6% of the daily recommended potassium intake, and nutrients such as boron, vitamin A, iron, magnesium, vitamin K, and others that our bodies require to function properly.

3 Ensure that you obtain enough calcium and vitamin D.

Due to the fact that bone loss is normal as people age, Young advises getting plenty of calcium and vitamin D.Milk, yogurt, broccoli, and canned salmon with bones are all calcium-rich meals, according to Young. "Salmon is a good source of vitamin D, and because vitamin D isn't available in many meals, it's a good idea to check your levels and supplement if necessary."

Exercise is also helpful for stronger bones, according to Young. Try a weight-bearing workout, such as brisk walking or lifting weights, to help prevent osteoporosis.

4 Include eggs (yolk included) in your diet.

Although you may place a lot of emphasis on the physical aspects of aging, don't forget that your brain may require some attention as well.

"As we get older, brain health becomes more important," Manaker explains. "And choline appears to have some intriguing findings concerning its potential usefulness among the nutrients that enhance cognitive health."

Recent research found that eating as few as one egg per week was associated to a slower memory impairment later in life than not eating eggs.

According to Manaker, the American Heart Association Nutrition Committee science advice has stated that older, healthy people can eat up to two eggs per day as part of a heart-healthy diet. Yes, you can eat both the egg whites and the yolk!

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