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Eating well after 60 will help you stay healthy and active. A good diet can also help you manage conditions such as high blood pressure, high cholesterol, and diabetes. If you are already over 60, you need more of certain nutrients than when you were young. Nutritional needs also differ if you are male or female. Below, we find out what is the diet for a long healthy life.

As you age, your nutritional needs may change

How much to eat at 60?

If you eat less, you will need to ensure that your diet contains a higher concentration of nutrients. Maintaining a healthy weight can help you be more active and maintain bone health and muscle strength. If you have a decreased appetite, you will need to consume more nutrients, such as vitamins, minerals, protein, and fiber, even in smaller portions of food. To get the nutrients you need, try to eat enough foods from all 5 food groups each day.

First of all, to eat the balanced, your food should not exceed 2000 calories per day, but no need to spend money
to achieve longevity. Quite simply, you need a varied diet and being physically active throughout their lives. But at the same time, you should know that genetics plays a relatively small role in this process. Lifestyle is much more essential. Chronic inflammation leads to many diseases associated with aging, such as cancer, heart disease and dementia. The most effective way to increase levels of good bacteria in our gut is to eat mostly fiber-rich plants, with the goal of eating a variety of colorful fruits and vegetables, while sugary foods have the opposite effect. In addition, it has been shown that the daily consumption of sauerkraut or kimchi, for example, greatly facilitates this process.

Eat These Fermented Foods Year-Round

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Planning a daily menu is not difficult as long as each meal contains protein, fiber, complex carbohydrates and fats. Here are some top tips:

• Have breakfast in the morning.

This will help you start your day with lots of energy. It’s a good time to eat fresh fruit. If you eat a larger breakfast in the morning, you may not feel hungry until lunch.

• In case you are a little hungry and still have two or three hours before lunch, a second light breakfast will fill you up.

Most importantly, don’t add a lot of calories to your daily intake. When we starve intermittently, we trick our body into thinking it’s time to starve and it switches to another mode of energy supply, where it burns its fat stores. By reacting in this way, our body becomes stronger, as it learns to deal with different situations.

• Avoid heavy fatty foods or sauces.
• Eating after lunch is also optional.

It can be low in calories and a small amount that fills you up until dinner time. But essential is to mentally divide your daily foods into five. A fifth for each meal: breakfast, light breakfast, lunch, second light lunch, dinner.

Watch your portion sizes

Eating well after 60 does not at all mean eating nothing at all. If you want to learn how to eat a balanced diet, here is an idea for a varied and above all healthy three-day menu. This meal plan is designed for someone who needs approximately 2100-2200 calories per day and has no dietary restrictions. If you follow a vegetarian diet, substitute the meat with an appropriate alternative. Each day, the menu includes three meals and three intermediate snacks. It provides a healthy balance of carbohydrates, fats and proteins. With it, you’ll also get plenty of fiber from whole grains, fruits, vegetables, and legumes. You can replace the different elements with similar foods. The main thing is to grasp the idea of ​​this way of eating.

First day

Breakfast

• 1 grapefruit;
• 2 boiled eggs;
• 2 slices of wholemeal bread spread with a little butter
• 1 cup low fat milk
  ;
• 1 cup of black coffee or herbal tea.

Light breakfast

• 1 banana;
• 1 cup of plain yogurt with two tablespoons of honey;
• 1 glass of water.

Lunch

• Cooked chicken breast;
• large salad of tomatoes and onions from the garden with a cup of croutons, seasoned with a tablespoon of olive oil and vinegar (or vinaigrette);
• 1 glass of water.

Light breakfast

• 1 cup sliced ​​carrots;
• 3 tablespoons of hummus;
• 1 glass of water, hot tea or black coffee.

Dinner

• 1 serving of turkey meat;
• 1 cup baked beans;
• A cup of cooked carrots;
• A cup of boiled cabbage;
• A glass of wine.

It is best to cook a turkey fillet or cutlet

Second day

Breakfast

• 1 toast with a tablespoon of syrup;
• 1 scrambled or broken egg;
• 1 serving of turkey bacon;
• 1 glass of orange juice;
• 1 cup of black coffee or herbal tea.

Lunch

• Vegetarian burger with wholemeal bread;
• 1 cup of beans;
• 1 cup skimmed milk.

Light breakfast

• 1 glass of grape seeds and a tangerine;
• 1 glass of water, hot tea or black coffee.

Lunch

• Tuna tortilla, a tablespoon of mayonnaise, lettuce and chopped tomatoes;
• 1 lawyer;
• 1 cup skimmed milk.

Light breakfast

• 1 cup cottage cheese (1% fat);
• 1 slice of pineapple;
• 3 tea biscuits.
• Carbonated water with a slice of lemon or lime.

Dinner

• 1 serving of lasagna;
• small garden salad with tomatoes and onions, garnished with a tablespoon of olive oil;
• 1 cup skimmed milk.

The lasagna could be vegetarian or minced meat

Third day

Breakfast

• 1 cup of cornflakes with a cup of skimmed milk;
• 1 banana;
• 1 hard-boiled egg;
• 1 cup of black coffee or herbal tea.

Light breakfast

• 1 glass of yogurt with a tablespoon of honey;
• 1/2 cup of blueberries and a tablespoon of almonds;
• 1 glass of water, hot tea or black coffee.

Lunch

• 1 cup whole-wheat pasta with half a cup of tomato pasta sauce;
• 1 garden salad with tomatoes and onions and two tablespoons of dressing
• 1 glass of water.

Light breakfast

• 1 and a half cups of cottage cheese
• 1 fresh peach (or other seasonal fruit)
• 1 glass of water.

Dinner

Grilled trout fillet