Nutrition after 60: how to maintain health and stay active

      After age 60 the body requires fewer calories—on average 1,800–2,200 kcal per day—but the need for protein, minerals and vitamins, by contrast, remains the same or even increases. Doctors advise older people to choose lean sources of protein: fish, dairy products, eggs and lean meats. Meat, poultry and fish should be eaten boiled, no more than one portion a day, and broth-based first courses (soups) no more than 2–3 times a week. Up to one third of protein in the diet is recommended to come from dairy products to prevent osteoporosis. Fermented dairy products — kefir, prostokvasha, acidophilus milk — are especially beneficial: they support the intestinal microflora and help the liver eliminate toxins. Plant proteins from legumes and grains should also make up half of daily protein intake. Preference should be given to buckwheat and oatmeal, whole-grain and rye bread, and fruits and vegetables rich in dietary fiber. Fats should be limited: minimize animal and saturated fats and instead introduce vegetable oils and fatty fish, sources of omega-3. Sugar should be limited to 10% of caloric intake, salt to 5 grams per day. In addition, it is important to obtain adequate amounts of vitamins, especially antioxidants (A, D, E, C), minerals (zinc, selenium, copper) and B vitamins. These substances slow aging and reduce the risk of age-related diseases. For ease of following these rules, experts offer 10 brief dietary principles for older people: limiting fats, sugar and salt; introducing vegetable oils and fatty fish; consuming fermented dairy products, vegetables and fruits rich in dietary fiber; and following an eating schedule of 4–5 meals a day. Age-appropriate nutrition helps maintain activity, preserve muscle mass and reduces the risk of chronic diseases such as osteoporosis, cardiovascular disease and gout.