Sixties are the time when you
seriously start thinking about your health issues. Even those who never thought
twice before eating anything in their life, suddenly start counting calories in
their food as soon as they are on the wrong side of fifty. Women especially
should be more careful about what they eat and how they lead their lifestyle
after 60. They become susceptible to many disorders such as arthritis,
fibromyalgia, which result from brittle bones and loss of muscle mass. Other
lifestyle disorders such as hypertension and diabetes also raise their ugly
head. In addition, women also have to fight certain other health issues which
may originate from lack of female hormones after menopause. A healthy diet for
women can help take care of most of the problems that may surface as a result
of aging.
What are the
Effective Diets for Women Over 60
Elderly people usually require more
proteins, calcium and other nutrients. The nutritional requirement of elderly
and children is often the same. You need adequate amounts of starchy carbs,
proteins, fats etc., for your body to function properly. Eating everything in
moderation is the key to staying healthy in this age. Do not opt for any fad
diets or low carb diets in order to lose weight. Remember, the weight loss at
this age may come from muscles rather than fat. Hence, it is best to avoid any
extreme weight loss program even though you might be on a heavier side.
Nonetheless, you still need to keep a
watch on your calorie intake. You may never had any trouble with weight until
now. Hence, you might not have paid any particular attention to the calories in
your diet. However, as you age, your body does not need the same number of
calories that it needed when you led an active lifestyle. Hence, all these
excess calories may now get converted into fat. Thus, you might wonder why you
have suddenly started putting on weight even though you haven't made any
significant changes to your diet. In short, you may need about 200 calories
less than what you required during your active lifestyle. However, the same
does not apply to women, who lead a very active lifestyle, even at 60.
If you are already into eating
healthy, you may not have to alter your diet significantly. However, there are
some considerations regarding diet that you should take into account. You may
want to increase your intake of fresh fruits, vegetables, lean meat, whole
cereals, pulses and dairy products. Opt for low fat dairy products, as they are
a good source of protein and calcium. Increase your intake of foods rich in
iron and calcium. Besides, eat fibrous foods as fibre can get rid of problems
such as constipation. In addition, you can also refer to the following healthy
diet over 60 to get some cues.
Breakfast
- 1 sliced tomato, cucumber
- 1 boiled egg
- 1 slice of brown bread
- 1 serving of cottage cheese
- 1 small pot of fat free yogurt
- 1 tsp honey
- 1 small piece of fruit
Lunch
- Steamed vegetables
- A slice of grilled salmon/ tuna/ swordfish
- Chicken breast
- 2 tbsp of steamed brown rice/ wholemeal pasta
- 1 piece of fruit
Snacks
- 1 apple
- Carrot sticks
- 2 pieces of dark chocolate
- Apricots
Dinner
- Sliced cucumber, tomato and lettuce
- Cubes of low fat cheese
- Boiled chicken
- Tinned tuna/ sardines
- 1 small pot of fat free yogurt
- 1 piece of fruit
As much as you want to be careful about your diet, you also need to let go of certain bad habits such as smoking, drinking etc. Besides, maintain a strict schedule of moderate exercises to stay fit.
