Healthy Eating for Over 60’s Peak Performance

Healthy eating

Healthy eating is important at any age if we want to achieve peak performance. It is just as  important  in our later years.

A healthy diet at any age is discussed in

A suggested diet is as follows:

  • plenty of fruit and vegetables – aim for at least five portions of a variety of fruit and veg a day
  • some bread, rice, potatoes, pasta and other starchy foods – choose wholegrain varieties if you can
  • some milk and dairy foods
  • some meat, fish, eggs, beans and other non-dairy sources of protein – try to eat at least two portions of fish a week, including a portion of oily fish
  • just a small amount of foods and drinks that are high in fat or sugar.


Healthy eating nutritionist Susie Burrell

In an article in

nutritionist Susie Burrell says, “It’s interesting to see that as we move through our life, our nutritional requirements do a 360º turn. As we near our 60s a lifetime spent counting calories and watching weight suddenly shifts focus. Now we seek to ensure that we are getting all of the essential nutrients we need. Our aim is to keep our body functioning at its best whilst taking in fewer calories.

This means that while we may need less food as we get older, it may also mean we need higher amounts of some nutrients. The way to do this is to be smart about our food choices.

Susie Burrell says, “The term ‘nutrient density‘ summarizes this concept — getting as many nutrients as you can in key super foods for relatively few calories.

Key nutrients as we age include calcium for bone health, iron for energy, fibre for digestion and the essential fats for their positive anti-inflammatory properties. The good news is that protein rich foods such as milk, eggs, meat, seafood and nuts are all nutrient dense choices.

She goes on to say,”Basing each of your meals and snacks around nutrient dense proteins will help you easily reach your key nutrient requirements. Snack on dairy-rich foods including yogurt, skim milk-based coffee or cheese and crackers or grab a handful of nuts with a piece of fruit. Choose lean red meat or a piece of fish for a quick dinner paired with lots of brightly colored vegetables.


The following video features healthy eating professionals

Clinical site administrator Margaret Nuttall who talks about healthy living for those still working

Nutritionist Helen Bond who gives her five better health tips for over 60’s as

# Healthy balanced varied diet

# Maintain healthy weight

#Watch blood pressure- reduce salt

# Eat variety of fruit and veg

# Reduce saturated fats





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