If you're over 60, your relationship with food is shifting – whether you've noticed it or not. Your body is asking for different things now, and ignoring those signals can leave you feeling sluggish, weak, or just plain worn out.
Maybe your afternoon energy crashes harder than it used to. Getting up from your chair takes an extra beat. And that old standby of "just eating less" isn't giving you the vitality you remember having.
"As you age, your body typically needs fewer calories and more specific nutrients, like protein, potassium, and fiber," said Tiana Barker, registered dietitian nutritionist for Intermountain Health. "A few simple adjustments to food choices and portions can make a big difference in energy levels and overall health in the years to come."
The key word here is simple. Small tweaks to what you're already doing can create meaningful changes in how you feel and function. Let's explore what those adjustments look like.
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Keep balance at the center
First, take a deep breath. You don't need to throw out everything you know about healthy eating. The foundation is still the same: fruits and vegetables, whole grains, and lean protein sources still form the backbone of good nutrition.
The MyPlate model continues to be your friend after 60. Think of your plate as having four sections: half filled with colorful fruits and vegetables, one quarter with whole grains, and one quarter with lean protein. This visual guide keeps things straightforward and helps you support that essential balance without overthinking every meal.
What changes is the emphasis on certain nutrients your body craves more as you age. Think of it as giving your longtime favorites a supporting cast.
Give protein the starring role
Here's where things get interesting. Protein becomes especially important after 60 because it helps maintain muscle mass, which supports your immune system and aids in recovery from accidents or surgeries.
Start with simple swaps. Try Greek yogurt in place of sour cream on your baked potato. Pour yourself a glass of milk with dinner. Add an ounce or two of low-fat cheese to your afternoon snack. These small additions pack a protein punch without changing your entire routine.
Plant-based options work beautifully too. Toss some beans into your soup, sprinkle nuts on your salad, or try quinoa, wild rice, or wheat berries as side dishes. These high-protein grain sources add variety and nutrition to meals you're already making.
If you're considering protein supplements, they can boost your protein intake, but they shouldn't substitute for actual meals. Think of them as helpful additions, not replacements.
Power up with nutrients your body craves
Your body becomes more selective about nutrients after 60, particularly potassium, calcium, vitamin D, dietary fiber, and vitamin B12. The beauty is that many foods you probably already enjoy contain these powerhouses.
For calcium, lean on dairy foods and dark leafy greens. Vitamin D comes from fatty fish, fortified cereals and milk, and eggs. When you want more dietary fiber, reach for fruits and vegetables, whole grains, beans, legumes, nuts, and seeds. And for B12, fish, shellfish, beef, pork, chicken, and eggs have you covered.
Rather than memorizing lists, focus on eating more leafy greens, fish, fruits, and vegetables. These foods naturally deliver the nutrients your body needs most right now.
Stay hydrated, even when you don't feel thirsty
Here's something that might surprise you: thirst signals often diminish with age. That means you might not feel thirsty even when your body needs fluids. Aim for at least eight glasses of fluids each day, with water being your best choice.
Make it more interesting by adding slices of lemon, lime, or other fruits to your water. A small glass of 100% juice or low-fat milk can also break up the water routine. Remember to drink at meals and in between – don't wait for thirst to remind you.
Work with your changing appetite
You may have noticed your appetite decreasing, which is completely normal at this stage of life. Rather than forcing large meals, aim for smaller meals and snacks throughout the day. The rule of thumb: don't go more than six hours between eating.
This approach can actually work in your favor. Smaller, more frequent meals can help support steady energy levels and make it easier to get the nutrients you need without feeling overly full.
"Remember, frozen, and canned fruits and veggies are fine to use in your diet and have a longer shelf life than fresh produce. Just look for options with low or no salt or added sugars," Barker said. "Also, all foods fit! Enjoy a treat every now and again."
This perspective takes the pressure off. You don't need to shop for fresh produce every few days or feel guilty about convenient options. Frozen and canned varieties can be just as nutritious and much more practical.
Take small steps for lasting results
The beauty of these nutritional adjustments lies in their simplicity. You're not learning an entirely new way of eating – you're enhancing what you already know works. Start with one or two changes that feel most manageable. Once those become routine, consider incorporating another small change.
Your body has carried you through decades of life experiences. These nutrition tweaks are simply ways to support it in the years ahead, helping you maintain the energy and health to enjoy whatever comes next.
Connect with us: your nutrition partner after 60
At Intermountain Health, our registered dietitians work with you to create personalized nutrition plans that fit your lifestyle, health conditions, and food preferences. Whether you need help managing diabetes, heart health, or simply want to boost your energy levels, we're here to guide you through the changes that will make the biggest difference.
Talk with your healthcare provider about connecting with one of our nutrition specialists, or explore more nutrition resources at intermountainhealthcare.org.