Eating well is a cornerstone of healthy ageing, offering a host of benefits from increased energy levels to reduced risk of chronic diseases. As we enter our sixties and beyond, understanding our nutritional needs and adopting a diet that supports longevity becomes even more crucial. Here we explore practical nutrition tips along with tasty, easy-to-prepare meal ideas designed specifically for adults over 60.

One of the key nutritional considerations for older adults is ensuring sufficient protein intake. Protein is vital for maintaining muscle mass, strength, and overall physical function. Including lean protein sources such as chicken, turkey, fish, eggs, beans, lentils, and nuts in daily meals can help meet protein requirements effectively.

Calcium and vitamin D are also critical for maintaining strong bones, reducing the risk of osteoporosis, a condition increasingly common with age. Dairy products like milk, cheese, and yoghurt, along with leafy greens such as kale and broccoli, provide good calcium sources. Additionally, vitamin D can be obtained from oily fish like salmon, fortified foods, and sensible sun exposure.

Dietary fibre supports digestive health and helps prevent common issues such as constipation, which many older adults experience. Whole-grain cereals, bread, pasta, as well as fruits and vegetables, provide ample fibre and essential vitamins. Incorporating these foods regularly ensures balanced nutrition and helps maintain gut health.

Staying hydrated is equally essential, as our sense of thirst may diminish with age. Drinking water, herbal teas, and enjoying water-rich fruits and vegetables like cucumber, watermelon, and oranges are easy ways to stay hydrated throughout the day.

Here are a few simple yet nutritious meal ideas ideal for those over 60:

· Breakfast: Porridge oats topped with fresh berries and a handful of almonds, providing fibre, vitamins, and protein.

· Lunch: Whole-grain sandwich filled with lean chicken, avocado, tomato, and leafy greens, accompanied by a side salad.

· Dinner: Grilled salmon with sweet potatoes and steamed broccoli, an excellent source of protein, omega-3 fatty acids, fibre, and vitamins.

Snack options could include Greek yoghurt with honey and nuts, carrot sticks with hummus, or a small portion of mixed dried fruits and seeds.

Batch cooking and freezing meals can also make nutritious eating easier and more convenient, especially on days when cooking feels demanding. Soups, stews, and

casseroles packed with vegetables and pulses freeze particularly well and provide balanced meals at a moment’s notice.

Additionally, flavouring foods with herbs and spices rather than relying heavily on salt or sugar can enhance meals and benefit overall health. Garlic, turmeric, basil, and rosemary not only add flavour but also offer antioxidant properties.

By adopting these straightforward dietary guidelines and nutritious recipes, older adults can significantly enhance their wellbeing, enjoying meals that nourish both body and soul.

Sources

Health Eating Age UK
Healthy Ageing British Nutrition Foundation