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.
