As someone in my 60s, I’ve seen firsthand how our bodies change with time. What worked in my 30s doesn’t quite cut it anymore, and I’ve learned that taking care of ourselves through nutrition can make a huge difference in how we feel day to day. Here’s how you can adjust your eating habits to stay strong and energized as you get older.
In Your 40s and 50s: Build Strength and Maintain Energy
Starting in your 40s, muscle mass naturally begins to decline. That’s why protein becomes even more important — it helps maintain strength and energy. Lean meats, eggs, beans, Greek yogurt, and nuts are great options. Spreading protein throughout the day (instead of just one big serving at dinner) helps energy levels stay steady. I aim for 30grams of protein at each meal.
Focus On:
- Protein to maintain muscle mass — try adding eggs or cottage cheese to your breakfast, a handful of almonds mid-morning, and some grilled chicken or quinoa at lunch.
- Click here for my top 3 protein-packed breakfast recipes
- Calcium and Vitamin D for strong bones — leafy greens, fortified plant milks, and dairy products are key. Don’t forget vitamin D from foods like salmon, eggs, and fortified foods.
- Read more about the power of incorporating dark leafy greens into your diet here
In Your 60s and 70s: Support Your Heart and Digestion
Moderately active women over 60 need about 1,800 calories per day. Digestion can slow down in this season of life, making fiber even more essential. Fiber helps keep things moving and supports heart health. Fruits, vegetables, whole grains, and beans are your best bet here.
Focus On:
- Fiber to improve digestion — Adding fiber-rich foods to your diet can support digestion and help manage cholesterol. Starting your day with oatmeal topped with berries or adding roasted veggies to your dinner plate can make a big difference. You can find fiber in many plant-based foods such as vegetables, beans, and peas. (Bonus: fiber also helps you feel fuller longer — a win when you’re trying to keep cravings in check).
- Healthy Fats to support brain health and reduce inflammation — drizzle olive oil on roasted veggies or add avocado slices to your morning toast for an easy boost.
After 70: Stay Hydrated and Maintain Energy
Our sense of thirst tends to decline as we age, so it’s easy to forget to drink enough water. Staying hydrated supports digestion, energy levels, and joint health. Herbal teas, broth-based soups, and water-rich fruits like watermelon and cucumbers are also great choices.
Focus On:
- Hydration — keep a water bottle with you throughout the day. If plain water isn’t your thing, try adding a splash of lemon or a few mint leaves to liven it up.
- Nutrient-Dense Foods — since calorie needs may decrease, focus on foods that are rich in nutrients without excess calories. Choose foods low in added sugar, saturated fat, and sodium.
Extra Tips for Healthy Eating at Any Age
- Keep a food diary — tracking what you eat can help you stay mindful of your choices and ensure you’re meeting your nutritional needs.
- Choose nutrient-dense foods — focus on whole foods rich in vitamins and minerals rather than processed options.
- Balance your portions — it’s important to get the recommended amount of each food group without exceeding your daily calorie needs. The amount you should eat to maintain your weight depends on your age, sex, and activity level.
Eating well as you age is really about making small, intentional choices that nourish your body. I’ve seen in my own life how a few simple tweaks can boost my energy, improve my digestion, and even help my joints feel better. No matter your age, it’s never too late to fuel your body with foods that support your health and well-being!
