What I Eat To Stay Lean and Healthy After 60

A question I get asked all the time by my friends and clients is: “What do you eat to stay lean and healthy?” It’s funny to think that if you had asked me 30 years ago, my answer would be completely different—but now that I’m 63 (almost 64!), I’m even more focused on disease-prevention and maintaining my inner health post-menopause through food. I’ve adjusted my diet so that my body gets exactly what it needs to function well, and I don’t lose my mind trying to follow a hyper-restrictive diet. As far as staying lean or losing weight, that’s often a byproduct of eating in a way that will keep you healthy for years to come. (In other words, focus on your diet, and your body will respond accordingly.) 

So with that said, here are some general guidelines I follow when it comes to what I eat. 

My General Food Guidelines

1. I eat healthy fats and protein at every meal. 

Including healthy fats (like omega-3s) and lean protein at every meal keeps my cravings at bay, my blood sugar stable, and my appetite satisfied. Some of my favorite sources of healthy fats are avocados, olive oil, eggs, and almond butter. For protein, I usually turn to lean meats like fish, chicken, or turkey, hummus, egg whites, and protein powder. 

2. I make sure my snacks are made of whole foods. 

Snacks are a notoriously processed category of food, even the ones that are labeled “healthy.” When choosing a snack, I either stick to all whole foods (think fruits and vegetables) or pick out a packaged snack with minimal, recognizable ingredients. 

3. I eat vegetables at every meal. 

I always say that you can’t go wrong if you fill your plate with vegetables. At breakfast, lunch, and dinner, you’ll find me with a plate that’s at least 50 percent vegetables, supplemented with protein and healthy fats. Vegetables contain phytonutrients that help our body fight disease, maintain a healthy gut microbiome, and combat aging. Plus, veggies contain loads of fiber, which keeps our digestive system regular and our blood sugar stable.

4. I consume the bulk of my carbohydrates before and after my workout. 

Carbohydrates are our body’s primary source of energy and fuel, and I personally like to eat them right before and right after my workout. I feel good knowing that I’m starting my workout with some energy to burn, and I eat carbohydrates afterwards to refill my depleted glycogen stores. My favorite carbs are complex carbs, like sweet potatoes, quinoa, and brown rice. Complex carbohydrates contain fiber, which means they’re slowly absorbed into your bloodstream and won’t cause your blood sugar to continuously rise and drop. 

Finally, here’s what a day on my plate looks like! Not every day is the same, but hopefully this gives you some inspiration. 

What I Eat In A Day

Breakfast

I like to have my breakfast right before my workout, so oftentimes I’ll eat…

• 1 piece of Ezekiel flax seed bread

• 1 poached egg

• ⅓ an avocado

• Salt + pepper 

After My Workout 

I always have a protein smoothie after my workout. My go-to smoothie is made of…

• 1 scoop of Vega Sport vanilla protein powder

• 4 oz unsweetened almond milk

• 8 oz water 

• A handful of spinach

• 1 tbsp ground flaxseed

• 1 tbsp chia seeds

• 1 tbsp almond butter

• ½ to 1 cup of frozen strawberries, raspberries, or blueberries

Lunch 

For lunch, I make a salad with some form of protein and whatever vegetables I have lying around. Here’s what today’s salad looked like: 

• Greens (arugula, romaine, microgreens, etc.)

• Grilled chicken

• Assorted vegetables (cucumber, red onion, tomatoes, leftover roasted veggies, etc.)

• Dressing made with apple cider vinegar, lemon juice, and olive oil

Dinner

My go-to dinner is a piece of fish with lots of vegetables! I love tuna steaks with broccoli, branzino with sauteed spinach, salmon with asparagus over cauliflower rice, etc. 

After Dinner

After dinner I’ll whip up a quick protein shake (not smoothie, just a shake) by mixing together a serving of protein powder with either unsweetened almond milk or water. Given the intensity of my workouts, having this extra protein before bed ensures that my muscles get what they need to rebuild and recover. 

Snack

I’m of the opinion that if you need a snack, it’s okay to have one (read more about my thoughts on snacking here). That said, snacks that are made of primarily whole foods will always be the healthiest choice. I typically have one snack a day, like SkinnyPop popcorn, a green apple with almond butter, or celery sticks with hummus. I also love having a little chocolate every now and again, because hey, I’m human. 

I hope you enjoyed this blog post! If you did, I encourage you to join our Private Pure Joy Wellness Facebook Group, where you’ll gain access to expert advice, delicious recipes, and a kickass community of women! 

xo, 

Renata