Diet Plan For Over 60 Female

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Do you want to know what is a diet planned for over 60 female and have you made up your mind to know the benefits of such a diet plan? In this post I will introduce you to a carefully considered diet plan for women over 60.

7 Foods My 60-Year-Old Mother Avoids and What She Eats Instead

My mom turned 60 this year, and I might be biased, but the woman is aging quite well. She’s definitely taken an all-natural approach to middle age, preferring to let her hair sprout gray strands and pointing to the wrinkles that frame her mouth as proof of years spent laughing and smiling. There’s no right or wrong way to deal with aging, but it seems my own mother has achieved a level of peace with it.

While her approach is an all-natural one, that doesn’t mean she hasn’t made any lifestyle changes. A yoga teacher, Reiki master, and certified homeopathic practitioner, she carefully cultivates her health and wellness routines, and that’s especially true for her diet. She credits the foods she eats for her ability to maintain her energy levels, brain and heart health, and overall a healthy lifestyle.

The best diet for women over 60

PHOTO: STOCKSY

To combat the downsides of aging, namely a slower metabolism and a loss of estrogen, she meticulously curated a diet that works overtime. That includes prioritizing a bunch of superfoods to support everything from her energy levels to her digestive health. She’s always preaching the benefits of these foods, such as blueberries and green tea, to anyone who will listen (myself included). On the flip side, there are a handful of foods and ingredients that she’s banned from her diet after years of trial and error.

Overall, she preaches the importance of adding a variety of fresh, raw, whole foods to her diet and practicing balance (read: not being too strict on herself) and has landed on what she feels is the best diet for women over 60. Scroll down to find out which foods are on her blacklist and why. Then, discover the foods she fills up her plate with instead.

AVOIDS EATING

Before we get into what she definitely avoids eating, I want to note that just because my mom is sharing her own guidelines here doesn’t mean you have to take the below diet at face value. Instead, read through her list of nos, maybes, and yeses as more suggestions than anything else. After all, she’s just one (rather health-minded) person and not a registered nutritionist or dietician.

1. MEAT

The best diet for women over 60

PHOTO: CLAUDIA TOTIR/GETTY IMAGES

Meat was one of the first things my mom cut out of her diet years ago. At a time when vegetarianism had yet to hit the mainstream, she found herself knee-deep in research on the potentially nasty side effects of eating meat, specifically processed meat, which makes up the vast majority. When I asked her about it, her number one concern had to do with the way our bodies process this “unclean” meat, noting that the toxins stay in our colon for up to five days after. Yikes.

2. COW’S MILK

what foods to avoid after 60

PHOTO: STOCKSY

After reading The China Study, my mom found herself on the path to cutting out most dairy products, and cow’s milk was the first to go. The groundbreaking study illuminates the link between casein (a type of protein found in most dairy products) and cancer. While she’s not strictly vegan (certain aged cheeses and eggs are still on the table), she avoids most dairy products for this reason.

3. WHITE FLOUR

The best diet for women over 60

PHOTO: CULTURA RF/GETTY IMAGES

White flour, she tells me, is basically regular flour that’s stripped of its nutrients. Instead, she goes for whole-grain, whole-wheat, or her favorite, sprouted bread, which she says offers much more fiber and nutritional benefits in addition to being less processed overall.

4. COFFEE

diets for women over 60

PHOTO: GETTY IMAGES

My mom found that caffeine was irritating to her digestive system, so now she avoids any harsh sources of caffeine, namely her daily cup of joe.

5. CORN SYRUP AND ARTIFICIAL COLORS

what foods to avoid post-60

PHOTO: ANDRE RIVAS/GETTY IMAGES

Ah, high-fructose corn syrup. It’s the universal evil that many Americans agree is unhealthy despite being found in nearly half of grocery store goods. My mom’s taken to cutting out most, if not all, processed foods to avoid a run-in with HFCS. But if she does go for a packaged good, she always chooses one without any artificial dyes, which she says are equally as dangerous.

6. PALM OIL 

oils to avoid

PHOTO: JUANMONINO/GETTY IMAGES

This one caught me off guard. What’s so bad about palm oil? Isn’t it just another plant-based oil like any other? Apparently not, since it has a higher-than-average saturated-fat content, as I quickly learned during our chat. She told me that she always looks at ingredient lists because palm oil might be lurking in unexpected places. For instance, her beloved plantain chips are typically made with palm oil.

7. PROCESSED SUGAR

The best diet for women over 60

PHOTO: GETTY IMAGES

Blood sugar is another concern of my mom’s, so she avoids processed sugars—specifically candy—like the plague, preferring to reach for naturally sweet alternatives like Medjool dates or dried mango instead.

EATS IN MODERATION

1. DARK CHOCOLATE

The best diet for women over 60

PHOTO: GETTY IMAGES

She always keeps dark chocolate (we’re talking 70% to 80% dark) in her pantry to reap the benefits of cacao’s antioxidants. And because, well, chocolate.

2. ORGANIC, LOW-SULFITE RED WINE

The best diet for women over 60

PHOTO: GETTY IMAGES

My mom isn’t a big drinker, but when she does pour herself a glass, she prefers red wine with low or no sulfites, and organic wine is always a plus. The low sulfite levels are easier for our bodies to process, she says, and she swears that they contribute to a hangover-free day after.

3. BEANS

foods for women over 60

PHOTO: STOCKSY

Beans are a good source of vegetarian protein, but she’ll only eat them when she has the time to soak them overnight. This makes them easier to digest because otherwise, they can cause bloating.

365 Whole Foods Market Organic Cannellini Beans Low Sodium

4. FAT-FREE GREEK YOGURT

foods for women over 60: greek yogurt

PHOTO: GETTY IMAGES

She adds in a bit of nonfat Greek yogurt to her diet because she says the additional bacteria are great for a healthy gut.

Chobani Non-fat Greek Yogurt, Plain

EATS REGULARLY

Finally, here are some of the foods she eats nearly every day. As she enters the seventh decade of her life, she’s prioritizing a group of “brain foods,” as she calls them. These are basically superfoods jam-packed with antioxidants and good fats that support healthy brain function. Talk about eating for longevity!

1. BLUEBERRIES

foods for women over 60: blueberries

PHOTO: GETTY IMAGES

Touting benefits such as potassium, folate, vitamins C and B6, and more, blueberries are the superfood to end all superfoods. 

Whole Foods Market Organic Blueberries

2. AVOCADO

foods for women over 60: avocado

PHOTO: GETTY IMAGES

Avocados serve up the healthy fats that are great for brain and heart health, so my mom adds a scoop to her salads or tops off her morning toast with a few slices.

Whole Foods Market Organic Hass Avocado

3. EGGS

foods for women over 60: eggs

PHOTO: GETTY IMAGES

Besides beans and tofu, eggs are a great source of vegetarian protein. My mom likes them boiled as opposed to adding in unnecessary oils by frying them.

4. BANANAS

Whole Foods Market Organic Banana

Bananas offer loads of potassium and vitamin C, and they’re beneficial for heart health, digestive health, good skin, and energy. In other words, they pack a punch.

Dieting After 60: 4 Things You Need to Know

Keeping a healthy weight is a worthwhile goal at any age. As you get older, it can get trickier.

You might not be burning calories like you did when you were younger, but you can still take off extra pounds.

The golden rules of weight loss still apply:

  • Burn more calories than you eat or drink.
  • Eat more veggies, fruits, whole grains, fish, beans, and low-fat or fat-free dairy; and keep meat and poultry lean.
  • Limit empty calories, like sugars and foods with little or no nutritional value.
  • Avoid fad diets because the results don’t last.

There are some other things you need to do if you’re over 60 and want to lose weight.

1. Stay Strong

You lose muscle mass as you age. Offset that by doing strength training. You can use weight machines at a gym, lighter weights you hold in your hands, or your own body weight for resistance like in yoga or Pilates. Keeping your muscle mass is key to burning more calories, says Joanna Li, RD, a nutritionist at Foodtrainers in New York.

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

Drink plenty of water. Sometimes, thirst masks itself as hunger. As you get older, you may not be as quick to notice when you’re thirsty, Li says. She says you should get 64 ounces of water a day. You can drink it or get part of it from foods that are naturally rich in water, such as cucumbers and tomatoes. If you’re not sure if you’re getting enough water, check your urine: It should be pale yellow.

4. Outsmart Your Metabolism

Eat more small meals and snacks, and don’t go much longer than 3 hours without eating. “Because your metabolism is already slow, if you’re starving yourself, it just gets slower,” Li says. You may need fewer calories than you did when you were younger. Ask your doctor or a registered dietitian about that. “If you’re eating the same way you did when you were 25, you’re definitely going to be gaining,” Li says.

Healthy eating over 60

Key facts

  • People aged over 60 need more of certain nutrients than younger people.
  • Nutritional needs also differ between older men and older women.
  • If you are not as active as you were, you may need fewer kilojoules.
  • If you’re eating less, you’ll need to ensure your diet has a higher concentration of nutrients.
  • Maintaining a healthy weight can help you be more active and help preserve bone health and muscle strength.

Should my diet change as I get older?

Eating well when you’re over 60 will help you maintain your health and independence. A good diet can also help you manage conditions such as high blood pressure, high cholesterol and type 2 diabetes.

As you age, your nutritional requirements may change — even if you’ve been eating healthily as a younger adult. Nutritional needs can also differ between men and women.

After 60, you may not be as active as you were and so you need fewer kilojoules. You may also have a reduced appetite. So, you’ll need to pack more nutrients — such as vitamins, minerals, protein and fibre — into a smaller amount of food.

How much food do I need as I age?

To get the nutrients you need, aim to eat enough foods from all 5 food groups every day. Here are the recommended number of serves of each food group for an average-height person with sedentary-to-moderate activity levels:

Food groupMen 51-70 yearsMen over 70 yearsWomen 51-70 yearsWomen over 70 years
Grains & cereals64.543
Vegetables5.5555
Protein*2.52.522
Dairy2.53.544
Fruit2222

Why is it important to maintain a healthy weight?

Achieving and maintaining a healthy weight can help older Australians be more active — preserving bone health and muscle strength as they age.

Excess body weight puts strain on the heart, joints and spine, which can make existing conditions worse. It also increases the risk of developing chronic diseases such as diabetes.

Even if your weight doesn’t change, the composition of your body can change. The average person loses muscle mass and function as they age — known as sarcopenia. Muscle is often replaced with fat tissue.

Do strength or resistance training if you can to maintain or increase muscle mass and function. Muscle mass also helps prevent type 2 diabetes since it helps keep your blood sugar levels under control.

After menopause, some women find that their body shape changes and they develop fat deposits around their middle — known as central obesity. This puts a woman at higher risk of heart disease and cancer, even if she is a healthy weight. To minimise the risk, follow a healthy diet, and do resistance training and moderate aerobic exercise.

Do I need more fibre in my diet as I age?

It’s important to consume enough fibre, especially as you get older, since it helps prevent constipation, bowel cancer and haemorrhoids. Fruit and vegetables are good sources of fibre, along with wholegrain breads and cereals, beans and lentils.

Wholegrain high-fibre foods, which are rich in insoluble fibre, reduce the risk of heart disease. Soluble fibre, found in fruits, vegetables, beans, lentils and oats, can lower cholesterol levels and help manage blood glucose levels.

High-fibre foods are also filling and help with weight control.

Australian adults should have the following:

  • Men (aged 19 years and older) — 30 grams (g) of fibre per day
  • Women (aged 19 years and older, not pregnant or breastfeeding) — 25g of fibre per day

Which vitamins and minerals are important for older people?

It can be challenging to meet your vitamin and mineral needs if you eat less food as you get older. But older people need more of certain vitamins.

Vitamins B2, B6 and D

Vitamin B2, also known as riboflavin, is found in dairy foods and fortified cereals and breads. Your recommended dietary intake (RDI) increases after age 70, as follows:

  • Men 51-70 years — 1.3 milligrams (mg) per day
  • Men over 70 years — 1.6mg per day
  • Women 51-70 years — 1.1mg per day
  • Women over 70 years — 1.3mg per day

Vitamin B6 is found in wholegrain cereals, meats, vegetables and fruit. It’s rare to be deficient. The RDI is:

  • Men 51 years and over — 1.7mg per day
  • Women 51 years and over — 1.5mg per day

Vitamin D is made mostly in the skin. It helps you absorb calcium, so it’s vital for good bone health. It is also important for muscle function and possibly immune function.

Adults aged 51 to 70 need twice as much vitamin D as younger adults. Those aged over 70 need 3 times as much vitamin D as adults under 50 years. This is because the skin is not as efficient at making it.

Your body makes vitamin D from sunlight and gets limited amounts from the food you eat. It’s virtually impossible to get enough from your diet, so it’s important for older people to spend a short time in the sunshine each day.

People who cover up for cultural reasons are at increased risk of vitamin D deficiency, as are people with dark skin, such as Aboriginal and Torres Strait Islander people, who need more exposure to make the same amount of vitamin D. If you can’t get outside often, talk to your doctor about vitamin D supplements.

Calcium

Calcium is needed for healthy bones, and nerve and muscle function. Inadequate calcium can lead to low bone density (osteoporosis) and a risk of fractures, which is a greater risk for women after menopause.

The RDI of calcium for older Australian adults is:

  • Men 51-70 years — 1,000mg per day
  • Men over 70 years — 1,300mg per day
  • Women 51 years and over — 1,300mg per day

Good sources of calcium include milk, yogurt, cheese, fish with soft edible bones — such as tinned sardines and salmon — almonds and calcium-enriched milks.

Iron

All your iron comes from food and is stored in the body. Good sources of iron include meat, poultry (such as chicken), fish and wholegrain cereals.

If you don’t get enough iron, you might deplete your iron stores, which can lead to iron deficiency and eventually, iron-deficiency anaemia.

Iron deficiency develops gradually — there are usually no symptoms until a person develops anaemia. Symptoms of anaemia include fatigue, dizziness, irregular heartbeat, and memory and concentration problems.

In older people, low iron is not necessarily due to a lack of iron in the diet. It can be a sign of hidden bleeding from the gastrointestinal tract, or a problem with the small intestine that affects the absorption of iron. Anyone with symptoms of anaemia should see their doctor.

The RDI of iron for Australian men and women aged over 51 years is 8mg per day.

How much protein do older people need in their diet?

Protein is essential for cell growth and repair, and for muscle strength. Men and women aged over 70 need about 20% more protein than younger adults.

The RDIs for protein are:

  • Men aged under 70 years — 64g per day
  • Men aged 70 years and over — 81g per day
  • Women aged under 70 years — 46g per day
  • Women aged 70 years and over — 57g per day

Protein is found in meats and fish, eggs, lentils, dried beans and dairy products. Milk is an easy way to get protein, and it comes with the added bonus of calcium. Soy is also a form of protein (soy milk is often fortified with calcium, as well).

How much fat, sugar and salt should I have?

Fat

You need fats in your diet to absorb fat-soluble vitamins, provide energy and more. There are 3 main types of dietary fat: saturated, monounsaturated and polyunsaturated.

Monounsaturated and polyunsaturated fats are generally healthier than saturated fats.

Monounsaturated fats are found in olive and canola oils, avocados and most nuts. They can help lower cholesterol when replacing unhealthy saturated fats in the diet.

Polyunsaturated fats include omega-3 fats and omega-6 fats. These 2 types of unsaturated fat are ‘essential fats’. They can’t be made in the body and must come from food.

Omega-3 fats help protect against heart disease. Omega-3-rich foods include olive and vegetable oils, nuts, flaxseeds, avocados, fish and seafood — especially oily fish. The Heart Foundation recommends adults consume 2 to 3 serves of oily fish per week.

Omega-6 fats are found in margarine spreads, sunflower and soybean oils, some nuts and sunflower seeds. Most Australians get enough omega-6 fats from their diet.

Saturated fats in processed foods — such as snack foods, packaged cakes and biscuits, takeaway meals, pies and pastries — increase the risk of high blood cholesterol and heart disease.

All fats are high in energy (kilojoules) and can lead to weight gain if overconsumed.

Salt

Consuming too much sodium — most frequently, in salt — can raise blood pressure. Many convenience foods, such as frozen or packaged meals, are high in salt and therefore sodium, so check the labels on the packaging for lower-salt versions. Try to limit salty snack foods and cured meats, and avoid adding salt at the table or during cooking.

The recommended maximum amount of sodium for Australian adults is 2,000 milligrams per day.

Sugar

A diet high in added sugars — found in many packaged, low-nutrient foods and drinks — can lead to obesity, heart disease, tooth decay and fatty liver disease.

You don’t need to consume any added sugars to meet your dietary needs. Healthy carbohydrates, proteins and fats will give you energy. Fruit, vegetables and dairy foods contain naturally occurring sugars, along with useful nutrients such as fibre, vitamins and minerals.

Why is it important for older people to stay hydrated?

Good hydration is necessary to keep your bowels moving and brain functioning, and to prevent urinary tract infections and kidney stones.

Older people may be more at risk of dehydration due to reduced kidney function, not feeling thirsty, and medicines such as diuretics and laxatives. Reduced mobility can make toilet trips difficult, leading people to restrict fluids, which can then cause dehydration.

In summer, older people who are unfit and overweight and who become dehydrated are more susceptible to heatstroke, especially after strenuous exercise.

Don’t wait until you feel thirsty to drink; as people age, they don’t feel thirst as much. Generally, women should drink 8 cups of fluid per day and men 10 cups. Plain water is a healthy choice, but milk, soup, tea and coffee all contribute to your daily intake of fluids.

How much alcohol should older people consume?

It’s recommended that healthy men and women should have no more than 10 standard drinks per week.

Although many older people give up alcohol, those in their 60s who do drink alcohol are more likely to drink more than the Australian guidelines, and those in their 70s are more likely to drink every day.

Older people may be more susceptible to the effects of alcohol and have a higher blood alcohol concentration than younger adults for the same amount consumed. This is due to their having less water in the body and having a higher fat composition. Alcohol also takes longer to be processed in the liver, increasing the risk of damage.

If you’re an older person who is taking medicines, check with your doctor or pharmacist to make sure there is no interaction between alcohol and your medicines.

Alcohol can also increase the risk of falls in older people and can affect your reactions and mental capacity. It is also high in kilojoules, so it can contribute to weight gain.

How do I care for my teeth as I get older?

Poor oral health is linked to an increased risk of heart disease and stroke. It can also affect your ability to chew and enjoy food, which may limit the types of food you eat.

Dry mouth syndrome (xerostomia) is common in older people. It can be a side effect of older age, some medicines or diabetes — among other things. Dry mouth increases the risk of tooth decay.

Keep your mouth moist by sipping water frequently. Limit sugary drinks, avoid adding sugar to tea and coffee, and brush your teeth morning and night with a fluoride toothpaste.

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