How to Change Your Diet as You Age into Your 50s and 60s

Almost as soon as you blow out the birthday candles – and how did there come to be so many, anyway? — you may notice changes in the way your body processes the foods you eat. Especially if you are 50 or older.

“The biggest complaint I get from clients is that the diet they were on 10 years ago no longer works for them today,” said Lisa Moskovitz, registered dietitian and nutritionist. “They may find it easier to gain weight eating the same foods a decade ago, or discover that sugar and carbs affect them differently.”

This happens because nutritional needs naturally change with age. “It’s not an overnight transition, but with hormonal and metabolic changes over time, as well as lifestyle changes, the body needs nutrients more or less,” Moskovitz said. And these hormonal changes apply to both women and men.

If you were hoping this was the part where we told you that a minimum daily intake of cheese doodles and lasagna was necessary for your golden years – yeah, that’s not going to happen. To tell you quickly, you need fewer calories and more food, plain and simple. Dietitian Kinga Balogh explains it this way: “As your body ages, you may need a lower overall amount of food, mainly due to a decrease in your activity habits, but the requirements for essential nutrients often increase. »

How many fewer calories are we talking about here? Moskovitz offered this handy rule of thumb: “Reduce about 100 calories and increase about 5 grams of protein per day every 10 years on earth. This is not a hard and fast rule, but something that can guide you through different stages of life.

Even though you’re eating fewer calories, you may also have noticed that foods that never bothered you before are now contributing to digestive issues. There’s good reason for that, said Dr. Dale Bredesen, senior director of the Precision Brain Health program at the Pacific Neuroscience Institute. “As the years go by, we can become more sensitive to salt, simple carbohydrates, ultra-processed foods and toxins,” he said. “Because we are all different, it is important to note your own response and work with a knowledgeable nutritionist or doctor.”

If you’ve just gone through menopause (and congratulations on getting over it, brave hot flash warrior), you may also notice changes in your diet, Moskovitz said: “Many women find that Post-menopause is when they notice an increase in menopause. sensitivity to certain foods, which can manifest as gastrointestinal problems and difficulty managing weight.

There is no perfect food or food that you should eat all the time. But any time you can choose a whole, nutritious food over a highly processed food, you’ll be doing yourself a big favor for your future. And in the meantime, increasing your protein, calcium, and fiber intake can help you get started in the right direction.

People over 65 should eat 0.45 to 0.55 grams of protein per pound of body weight per day, or about 68 to 83 grams for a 150-pound person.

Why is this so important? Dr. Mikhail Koganmedical director of the GW Center for Integrative Medicine and associate professor of geriatric and palliative medicine, said protein replaces what is naturally lost with age. “Older adults need a higher protein intake to preserve muscle mass and prevent sarcopenia, which is age-related muscle loss,” he said. Sources like lean meats, fish, legumes and plant-based proteins will help you meet your daily goals. Four ounces of chicken, beef or pork contain 25 to 30 grams of protein; a cup of Greek yogurt contains 23 grams of protein; and 2 tablespoons of peanut butter contain 7 grams of protein.

If you think muscle loss won’t affect you for a while, the bad news is that it has probably already started. “This involuntary loss of muscle mass, strength and function begins in our 30s and 40s, and accelerates between ages 65 and 80,” Balogh said. “You can lose up to 8% of your muscle mass per decade.” Balogh also emphasized that men need to be especially careful: “In general, men have slightly higher protein needs than women because their needs are based on body weight and theirs tend to be higher. »

Women aged 51 and over need 1,200 mg of calcium per day, while men need 1,000 mg per day. Everyone over 70 needs 1,200 mg.

“Older adults, who are at higher risk of bone loss, will benefit greatly from emphasizing the consumption of calcium-rich foods,” Balogh said. The reason is that these foods, she said, can “stimulate more calcium absorption by bones, thereby increasing bone mineral density, reducing the risk of bone loss and helping to avoid fractures.”

She noted that, unlike protein, women are generally advised to eat more calcium than men. Women should incorporate at least one extra serving of calcium-rich foods. This extra amount could be a serving of yogurt, a serving of salmon, or a glass of milk, all of which contain around 200 mg of calcium.

Women over 50 need 21 grams per day and men need 30 grams.

“Older adults definitely benefit from adding fiber to their diet because fiber helps food pass through the digestive system easier,” Balogh said. “As we age, it is common to see a slower transit time of food.

Fiber comes to the rescue by offering a reliable remedy for constipation, bloating and abdominal cramps. She noted that more fiber also requires more fluids. “Optimizing fluid intake while opting for foods high in fiber is sound nutritional advice. »

“To maintain digestive health and prevent constipation, you need to increase the amount of fiber from fruits, vegetables, whole grains and legumes,” Kogan said. Examples include 15.5 grams of fiber in a cup of cooked lentils, 5 grams in a cup of cooked broccoli, or 20 grams in a serving of chia pudding.

It’s easy to look back on a lifetime of unsavory food choices and feel like there’s not much you can do now. But these experts said there is still time. One example is calcium intake, which can still do good at any age, Kogan said: “Even though many think they’ve missed the boat on calcium, it’s never too late. Even though bone density peaks in early adulthood, calcium intake starting in your 60s can still help slow bone loss and reduce the risk of fracture, especially when combined with the vitamin D. The key is to pair these nutrients with weight-bearing exercises for better absorption and utilization. »

Bredesen agreed, saying, “It’s never too late to improve your diet.” Even relatively advanced conditions such as cardiovascular disease, certain cognitive declines or arthritis can be improved through optimal diet and lifestyle approaches.