Here’s how to change your diet as you age in your 50s and 60s

Almost blowing out the birthday candles – and how could there be so many? – You may notice changes in the way your body processes the food you eat. Especially if you are 50 or older.

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

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

If you were hoping this was the part where we told you your golden years required a minimum daily dose of cheese doodles and lasagna – yeah, that’s not going to happen. To make it clear to you quickly, you simply need fewer calories and more food. Registered dietitian Kinga Balogh put it this way: “As your body ages, you may need less total amounts of food, primarily due to decreased activity patterns, but the need for essential nutrients often increases.”

How many fewer calories are we talking about here? Moskovitz gave this practical rule of thumb: “For every 10 years on Earth, cut about 100 calories and increase protein intake by about 5 grams per day. This is not a hard and fast rule, but something that can guide you through different stages of life.”

As you eat fewer calories, you may also have noticed that foods that never bothered you before are now contributing to digestive problems. There is a good reason for this, 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, highly processed foods and toxins,” he said. “Because we are all different, it is important to monitor your own reaction and work with a knowledgeable nutritionist or doctor.”

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

There is no perfect food or one food that you should eat all the time. But whenever you can choose a whole, nutritious food over a highly processed one, you’re doing your future self a huge favor. And in the meantime, you can get started in the right direction by increasing your protein, calcium and fiber intake.

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

Why is it so important? Dr. Mikhail Koganthe medical director at the GW Center for Integrative Medicine and associate professor of geriatrics and palliative medicine, said protein replaces what is naturally lost with age. “Older adults require higher protein intake to maintain muscle mass and prevent sarcopenia, an 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 contains 25 to 30 grams of protein; one 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’s probably already started. “This involuntary loss of muscle mass, strength and function begins between the ages of 30 and 40 and accelerates between the ages of 65 and 80,” Balogh said. “You can lose up to 8% of your muscle mass per decade.” Balogh also pointed out that men need to be particularly careful: “In general, men have slightly higher protein requirements than women, as protein requirements are based on body weight and tend to be higher for them is.”

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

“Seniors, who are at higher risk of bone loss, benefit greatly from emphasizing consumption of calcium-rich foods,” Balogh said. That’s because these foods, she said, “can increase calcium absorption by bones, increase bone mineral density, reduce the risk of bone loss, and help prevent bone fractures.”

She noted that, unlike protein, women are typically instructed to consume more calcium than men. Women need to consume at least one additional serving of calcium-rich food. 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 daily, men need 30 grams.

“Seniors certainly benefit from additional fiber in their diet, as fiber aids in the passage of food through the digestive system,” Balogh said. “As you get older, you often notice a slower transport time for food.

Fiber helps and offers a reliable remedy for constipation, flatulence and abdominal cramps. She noted that more fiber also requires more fluids. “Optimizing fluid intake while opting for foods rich in fiber is a good nutritional recommendation.”

“To maintain digestive health and prevent constipation, increase your fiber intake 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 life of less-than-stellar 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 benefit a body at any age, Kogan said: “Although many assume they’ve missed the boat on calcium, it’s never too late.” While bone density peaks in early adulthood achieved, calcium intake in your 60s and beyond can still help slow bone loss and reduce fracture risk, especially when combined with vitamin D. The key is combining these nutrients with weight-bearing exercise for better absorption and utilization. ”

Bredesen agreed, saying, “It is never too late to improve nutrition. “Even relatively advanced conditions such as cardiovascular disease, some cognitive decline or arthritis can be improved through optimal nutritional and lifestyle approaches.”