Healthy Food

Healthy Food List #26: Best Nutrition For People Over 60

Food list

The nutrition basics are same for all adults most of time, but some changes help deal with the changes in our body as we age.

1. Balanced diet always: Lots of fruit and vegetables, whole grains, healthy carbohydrates, some milk and dairy foods, some meat, fish, eggs, beans and other non-dairy sources of protein. Lots of starch-rich and fiber-rich foods. Not much of sugary food and drinks.

2. More foods starch and fiber-rich foods: Helps with your digestion.

3. More calcium-rich foods (sardines, green leafy vegetables like broccoli and cabbage, but not spinach, soya beans and tofu) for better bones and avoiding osteoporosis.

4. More iron-rich foods (lean red meat, legumes, some liver): For more energy. 

5. Less salt: Excess sodium raises your blood pressure. Limit to 6g of salt a day.

6. More vitamin D: Found in eggs, oily fish, some cereals and spreads.

7. Ideal amount of Vitamin A: Excess Vitamin A may make your bone brittle.

8. Lots of water: Milk, fruit juices, or just plain water. Not coffee.


- Take small meals throughout the day, so your energy level is maintained at all times.