Diet plan for 60 year old male is imperative to their health. It is the major contributor to their overall well-being. That’s why it’s important that they have a diet plan which will take care of them. A good diet will provide you the right balance of nutrients and energy.
Recommended Healthy Meal Plan to Lose Weight for a 60 Year Old Male
Include a lot of complete foods, lean proteins, and other nutrients when designing a diet for a 60-year-old guy.
The Academy of Nutrition and Dietetics advises including a lot of whole foods, lean proteins, and other nutrients when designing a diet for a 60-year-old man. Guys who are very active or moderately active need more calories per day than men who are sedentary in order to maintain their higher levels of physical activity.
Older Men’s Nutritional Needs
According to the Academy of Nutrition and Dietetics, men over 50 have unique nutritional demands. An older male who is sedentary has to ingest about 2,000 calories each day. A extremely active senior should consume 2,400 to 2,800 calories per day, while a moderately active older man should aim for 2,200 to 2,400 calories daily.
Although you might consume fewer daily calories than a younger man, you still need an equal amount (or possibly more) of varied healthy foods and nutrients. Besides lean proteins, include vegetables, fruits, whole grains and plant-derived fats in your diet each day.
Adding beneficial complex carbohydrates is also important when planning a diet for men over 60, notes HelpGuide.org, a nonprofit mental health and wellness website. Whole-grain foods that contain useful fiber and nutrients are best.
Stay away from products containing white flour or refined sugar, such as white bread, cookies and candy. These foods can drastically spike your blood sugar before it makes a rapid turn downward, causing you to feel hungry and increasing the chance of you overeating.
Fiber, Fats and Nutrients
Add enough dietary fiber to help you feel satisfied, support regular bowel movements, and improve the health of “good” bacteria. Increased dietary fiber intake has also been associated with a decreased risk of heart disease and Type 2 diabetes. According to HelpGuide.org, men over 50 should consume 30 grams of fiber each day. Vegetables, legumes, whole grains, and fruits are a few examples of foods that are high in fiber.
Remember to include heart-healthy fats such as unsaturated fats, found in extra-virgin olive oil, walnuts, almonds and avocados. Limit saturated fats, such as those derived from full-fat dairy and meat, to less than 10 percent of your daily calories.
If you’re a man ages 51 to 70, consume 1,000 milligrams of calcium daily, advises the National Institutes of Health Office of Dietary Supplements. Calcium contributes to good bone health. Fat-free and low-fat dairy products and deep green leafy vegetables are good sources.
Ramping up your potassium intake and reducing your sodium consumption, could help to decrease your high blood pressure risk. Bananas and sweet potatoes are excellent potassium sources. Replace undesirable salt with tasty spices and herbs.
Diet for Men Over 60
According to Harvard Health Publishing, if you’re a moderately active man who is at least 66 years old, you should eat roughly 2,200 calories daily. For males over 60, a well-balanced diet is crucial. Additionally, pay strict attention to portion sizes to avoid consuming more calories than necessary.
Every day, consume 5 to 6 ounces of meat, chicken, or fish. 12 ounces of the weekly requirement of 42 ounces of meat-based protein should come from seafood.
Include 2 1/2 to 3 cups of vegetables in your diet that are varied colors. The best greens to eat are dark leafy ones like spinach and kale. Yellow squash, tomatoes, and peppers are additional healthy choices. Beans, peas, and other legumes should also be included.
Each day, consume 1 1/2 to 2 cups of fresh or frozen fruit. Fruit preserved in its own juice is another excellent option. Pick from kiwis, peaches, cherries, berries, and more delectable and healthy fruits.
Men over 60 should consume half a cup of whole-grain items each day as part of a healthy diet. To find whole grain or whole wheat products, look for the terms “whole grain” or “whole wheat” before the name of the product.
Add 1 to 3 cups of dairy products, such as milk or yogurt, to your diet. Finally, add 1 to 2 tablespoons of healthy oils to your daily diet. Olive, avocado, canola and peanut oils are good options.
Metabolism and Weight Loss
Your body’s metabolism or calorie-burning mechanism gradually slows down as you become older, says the Mayo Clinic. If you continue your normal diet plan for a 60-year-old male, but reduce your amount of physical activity, you’ll start to pack on extra pounds. To avoid that unwelcome result, eat a healthy diet and find ways to stay physically active.
The Academy of Nutrition and Dietetics advises that you should combine your food plan for a 60-year-old male with 30 minutes or more of physical activity practically every day. Your body’s metabolism will be boosted as a result of these frequent workouts. Additionally, regular exercise might help to maintain the health of your bones and muscles.
Continued physical activity can gradually increase your energy levels, giving you extra “oomph” when you need it. As a result, you might be able to increase the distance of your walks by a quarter mile, swim five additional laps in the pool, or lengthen your gym session. Another important advantage of regular exercise is that it might actually improve your mood.
Exercise Recommendations for Older Men
Adults of all ages, including older adults, can benefit from regular exercise, states the U.S. National Library of Medicine. Mixing up the four primary exercise types will provide maximum benefits and will help to make your diet plan more effective.
Exercises that improve your endurance increase your heart rate and breathing rate. Consider running, brisk walking, swimming, dancing, or bicycling. Make a weekly schedule that incorporates a variety of aerobic exercises for diversity.
Muscle strength increases as a result of strength training, making tasks like lifting heavy grocery bags and raking leaves easier to do. If you use a gym, ask a trainer to assist you in creating a strength-training routine. Other beneficial exercises include using a resistance band and lifting hand weights.
Stretching and flexibility exercises can help your body move more freely. In turn, you’ll discover that various forms of exercise come more naturally to you. Schedule time for balancing exercises as well.
Before you begin, speak with your doctor if you’ve never exercised regularly or if you’re starting up again after a break. After receiving the all-clear, start out slowly and advance over time until you attain your intended target. Finding a workout partner may keep you accountable and motivated, and you can share your success stories as you go.
Dieting After 60: 4 Things You Need to Know
There are some other things you need to do if you’re over 60 and want to lose weight.
1. Stay Strong
As you age, your muscular mass declines. Strength training can offset that. For resistance in exercises like yoga or pilates, you can use weight machines at the gym, lesser weights you hold in your hands, or your own body weight. The secret to burning more calories, according to Joanna Li, RD, a nutritionist at Food Trainers in New York, is to maintain your muscle mass.
If you continue to eat the same manner you did when you were 25, you will undoubtedly acquire weight. — RD Joanna Li
2. Eat More Protein
Because you’re at risk for losing muscle mass, make sure your diet includes about one gram of protein to every kilogram (2.2 pounds) of body weight. “Protein also keeps you full for longer, so that helps with weight loss efforts,” Li says. She recommends wild salmon, whole eggs, organic whey protein powder, and grass-fed beef.
3. Hydrate, Hydrate, Hydrate
Take in a lot of water. The symptoms of hunger and thirst might occasionally be confused. According to Li, as you age, you might not recognize thirst as quickly. She advises drinking 64 ounces of water each day. You can consume it or receive some of it from foods like tomatoes and cucumbers that are naturally high in water content. Check your pee to see if you’re receiving enough water; it should be a light yellow color.
4. Outsmart Your Metabolism
Eat more frequent, smaller meals and snacks, and limit your fasting window to three hours. Li explains that since your metabolism is already slow, starving yourself would only make it slower. Perhaps you don’t require as many calories as you once did. Inquire about that with your physician or a registered dietitian. Li asserts that if you continue to eat the same manner you did when you were 25, you would undoubtedly acquire weight.
If you continue to eat the same manner you did when you were 25, you will undoubtedly acquire weight. — RD Joanna Li
Healthy Meal Planning: Tips for Older Adults
Eating healthfully and having an active lifestyle can support healthy aging. Use the resources below to learn about different patterns of healthy eating and ways to create a nutritious meal plan.
Older adults’ unique nutrition needs
Simple adjustments can go a long way toward building a healthier eating pattern. Follow these tips to get the most out of foods and beverages while meeting your nutrient needs and reducing the risk of disease:
- Enjoy a variety of foods from each food group to help reduce the risk of developing diseases such as high blood pressure, diabetes, and heart disease. Choose foods with little to no added sugar, saturated fats, and sodium.
- To get enough protein throughout the day and maintain muscle, try adding seafood, dairy, or fortified soy products along with beans, peas, and lentils to your meals. Learn more about protein and other important nutrients.
- Add sliced or chopped fruits and vegetables to meals and snacks. Look for pre-cut varieties if slicing and chopping are a challenge for you.
- Try foods fortified with vitamin B12, such as some cereals, or talk to your doctor about taking a B12 supplement. Learn more about key vitamins and minerals.
- Reduce sodium intake by seasoning foods with herbs and citrus such as lemon juice.
- Drink plenty of water throughout the day to help stay hydrated and aid in the digestion of food and absorption of nutrients. Avoid sugary drinks.
It can be hard for some people to follow through on smart food choices. Read about common roadblocks and how to overcome them and check out the USDA’s tips for older adults.
USDA Food Patterns
Eating habits can change as we grow older. The USDA has developed Food Patterns to help people understand different ways they can eat healthy. The food patterns include:
- Healthy U.S.-Style Eating Pattern: This is based on the types of foods Americans typically consume. The main types of food in this eating pattern include a variety of vegetables, fruits, whole grains, fat-free or low-fat dairy, seafood, poultry, and meat, as well as eggs, nuts, seeds, and soy products. Check out this sample menu to get started.
- Healthy Mediterranean-Style Eating Pattern: This one contains more fruits and seafood and less dairy than the Healthy U.S.-Style Eating Pattern.
- Healthy Vegetarian Eating Pattern: This pattern contains no meat, poultry, or seafood, but does contain fat-free or low-fat dairy. Compared with the Healthy U.S.-Style Eating Pattern, it contains more soy products, eggs, beans and peas, nuts and seeds, and whole grains.
Visit the USDA Food Patterns webpage for more information on each eating pattern and recommended daily intake amounts for each food group.
Answering the question “what should I eat?” doesn’t need to leave you feeling baffled and frustrated. In fact, when you have the right information and motivation, you can feel good about making healthy choices. Use these tips to plan healthy and delicious meals:
- Plan in advance. Meal planning takes the guesswork out of eating and can help ensure you eat a variety of nutritious foods throughout the day.
- Find budget-friendly foods. Create a shopping list in advance to help stick to a budget and follow these SNAP-friendly recipes.
- Consider preparation time. Some meals can be made in as little as five minutes. If you love cooking, or if you’re preparing a meal with or for friends or family, you may want to try something a little more challenging.
- Keep calories in mind. The number of calories people need each day varies by individual. Always discuss your weight and fitness goals with your health care provider before making big changes.
Standard Diet Plan (Non-Veg) for Male – Above 60 Years of Age
Early Morning (0600 – 0700Hrs.)
- Tea/Coffee/Green Tea (1 Cup) + Almonds (4) + Walnuts (2)
Breakfast (0800 – 0900Hrs.)
- Vegetable Omelette (1) + Bread (2)
- Dalia with veggies (1 bowl) + skimmed milk (1 glass)
- Poha (1 bowl) + skimmed milk (1 glass)
- Stuffed Roti (vegetable/dal) (2 medium) + raita (1 bowl)
- Cheela (besan/moong dal) (2 medium) + curd (1 bowl)
- Bread (2 slice) + boiled egg white (2)
- Fruit (seasonal): 150 – 200gm
Lunch (1300 – 1400Hrs.)
- Roti (2) + Vegetable (1 bowl) + Chicken/Fish (2-3 pcs) + Rice (1 bowl) + Curd (1/2 bowl) + Salad (1 quarter plate)
Evening (1600 – 1700Hrs.)
Buttermilk / Lemon Water (1 glass) along with any one of the following items.
- Roasted peanuts ( 25gm )
- Chicken sausage (3 – 4 pcs )
- Scrambled egg/Poached egg/Boiled egg (2)
- Chicken Salad (1 quarter plate)
Dinner (1930 – 2030Hrs.)
- Roti (2)/ Rice (2 bowl) + Vegetable (1 bowl) + Grilled or Roasted Chicken/Fish (2-3 pcs) + Salad (1 quarter plate)
Bed Time (2130 – 2200Hrs.)
- Milk (Skimmed): 1 Cup
- 1Bowl: 100gm cooked
- 1Cup: 150ml
- 1Glass: 200 ml
- 1Chappati: 30gm flour
- 1Spoon: 5ml/5gm
DISCLAIMER: This plan is created for a healthy adult and is based on standard weight and sedentary work as level of activity.
In case you have any medical condition, then you have to follow directions as per advice from your treating doctor or physician. DO NOT follow the standard diet plan without doctor advice.