15 foods dietitians say to eat more after 60

Why nutrition changes after 60

As we age, our bodies go through significant changes that affect how we process and absorb nutrients. After 60, we typically require fewer calories but more essential nutrients to maintain health. 

Supporting muscle mass, protecting bone density, and preserving brain function becomes increasingly important. Every bite counts, making nutrient-dense foods a top priority. 

Eating smarter, not necessarily more, can help support vitality, prevent chronic conditions, and enhance overall quality of life.

Leafy green vegetables

Leafy greens like spinach, kale, collard greens, and bok choy are among the most nutrient-dense foods. Rich in vitamin K, calcium, fiber, and antioxidants, they play a crucial role in maintaining strong bones and reducing inflammation. 

These greens support cardiovascular and immune health as well. Incorporate them into salads, smoothies, stir-fries, or soups a few times a week to benefit from their wide range of protective nutrients.

Berries

Blueberries, strawberries, raspberries, and cranberries are loaded with antioxidants and fiber. These fruits are especially beneficial for supporting brain health and reducing the risk of age-related cognitive decline. 

Their natural sweetness makes them a satisfying and healthy snack. Add them to oatmeal, yogurt, or smoothies, or enjoy them fresh as a dessert alternative. Regularly eating berries may also support heart health and reduce inflammation.

Nuts and seeds

Nuts like almonds, walnuts, and pistachios, seeds such as flaxseeds and chia seeds, offer a powerful combination of healthy fats, plant-based protein, fiber, and vitamin E.

They are also excellent sources of omega-3 fatty acids, which support brain and heart health. A small daily serving can help manage cholesterol levels, reduce inflammation, and keep you feeling full between meals.

Legumes

Beans, lentils, chickpeas, and peas are budget-friendly and full of plant-based protein, fiber, and iron. These nutrients help regulate blood sugar, support digestive health, and provide long-lasting energy. 

Legumes can be used in soups, stews, salads, or as a meat substitute. Including them in your meals several times a week can improve heart health and support a healthy weight.

Whole grains

Whole grains such as brown rice, quinoa, oats, barley, and whole wheat bread are rich in B vitamins, fiber, and minerals like magnesium. These grains promote digestive health, steady blood sugar levels, and sustained energy throughout the day. 

Swapping refined grains for whole versions can help reduce the risk of heart disease and type 2 diabetes, while keeping you fuller longer.

Fatty fish

Fatty fish like salmon, mackerel, sardines, and trout are rich in omega-3 fatty acids and vitamin D. These nutrients support brain health, reduce inflammation, and protect against cardiovascular disease. 

Eating fatty fish two to three times a week can help maintain cognitive function and lower the risk of chronic diseases. Try them grilled, baked, or in hearty salads.

Low fat dairy or fortified alternatives

Low-fat milk, yogurt, and fortified plant-based alternatives like almond or soy milk provide essential nutrients like calcium, vitamin D, and protein. 

These nutrients are critical for maintaining bone density and preventing osteoporosis. Choose unsweetened and fortified options for the healthiest choices. Including dairy or its alternatives daily helps meet your calcium needs and supports muscle maintenance.

Eggs, nutritious and versatile food

Eggs are an affordable and high-quality source of protein and contain essential nutrients such as vitamin B12 and choline. B12 is crucial for nerve and brain function, while protein helps maintain muscle mass. 

Eggs can be prepared in various ways, boiled, scrambled, or as part of a vegetable-packed omelet, for a quick, nutritious meal at any time of day.

Colorful vegetables

Vegetables like bell peppers, carrots, tomatoes, beets, and squash bring vibrant color and a wide array of nutrients to your plate. Rich in vitamins A and C, fiber, and antioxidants, they help boost immune health, improve vision, and protect cells from damage. 

Aim to eat a rainbow of vegetables daily to ensure you’re getting a full range of health-boosting compounds.

Citrus fruits are a burst of vitamin C

Citrus fruits such as oranges, grapefruits, lemons, and limes are packed with vitamin C and antioxidants. These fruits help fight off infections, reduce inflammation, and support skin and immune health. 

Their high water content also helps with hydration. Add citrus segments to salads, squeeze lemon over fish or vegetables, or enjoy a refreshing citrus snack between meals.

Avocados

Avocados are rich in heart-healthy monounsaturated fats, fiber, potassium, and antioxidants. They help reduce bad cholesterol levels, ease inflammation, and promote satiety. 

Avocados are incredibly versatile; spread them on toast, add slices to salads or sandwiches, or blend them into smoothies for a creamy, nutritious texture. Just half an avocado provides a satisfying and nutrient-rich addition to your diet.

Sweet potatoes, source of vitamins and fiber

Sweet potatoes are an excellent source of fiber, beta-carotene, and vitamins A and C. They support immune health, eye function, and stable blood sugar levels. 

Compared to white potatoes, they offer more nutrients and have a lower glycemic index. Roast them, mash them, or add them to soups and stews for a comforting and nutritious side dish.

Tomatoes, nutrient packed superfood

Tomatoes are rich in lycopene, an antioxidant linked to heart health and cancer prevention. They also provide vitamin C, potassium, and folate. 

Cooking tomatoes can increase the availability of lycopene, so enjoy them raw in salads or cooked in sauces and soups. Regular consumption of tomatoes may support cardiovascular and prostate health.

Mushrooms

Mushrooms are one of the few plant-based sources of vitamin D and are rich in B vitamins and antioxidants. They support immune function, bone health, and may even improve mood. 

Add mushrooms to soups, stir-fries, omelets, or enjoy them grilled. Choose a variety of types, like shiitake, cremini, and portobello.

Craving a savory snack? Try these delicious cheesy air fryer stuffed mushrooms for a guilt-free, flavor-packed bite that’s crispy on the outside and melt-in-your-mouth cheesy on the inside.

Fermented foods

Fermented foods like yogurt, kefir, kimchi, sauerkraut, and miso are loaded with probiotics, which support a healthy gut microbiome. A balanced gut can improve digestion, immunity, and nutrient absorption. 

Look for products labeled with “live active cultures” for maximum benefit. Including a small amount daily can help maintain digestive balance and overall wellness.

Think you’re making a healthy choice? These healthy drinks that are worse than soda might surprise you! Find out which popular drinks are secretly packed with sugar and empty calories.

Which of these foods will you be adding to your diet? Share your favorites or any other must-haves for staying healthy after 60 in the comments.

Read more about healthy food here: 

• Healthy air fryer falafels that don’t fall apart
• 16 no-fuss ground beef dinners for busy families
• Broccoli haters will love these dinners

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This slideshow was made with AI assistance and human editing.