How My Diet Has Changed As I’ve Aged
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There’s no denying it: I’m definitely not the same person I was in my 20s (or even my 50s). My body has experienced numerous changes, and it’s still constantly changing now that I’m in my 60s. Because of that, I’ve had to change up what I eat. I choose foods that I know will help me age gracefully and maintain my muscle—my goal is to stay healthy and strong for life.
To show you what I mean by all of that, here’s a look at how my diet has changed as I’ve aged:
1. Getting enough protein is more important to me than it used to be.
As we age, we naturally lose muscle mass. Adding protein to my plate helps me preserve the muscle that I already have and even build more. Since I am 65, I make sure I get 1 to 1.2 grams of protein per kilogram of my body weight. And because I lift heavy weights, on my workout days, I eat a little more than that. My favorite protein sources are fish, chicken, eggs and legumes, and I also eat snacks that have protein, like nuts, roasted chickpeas, and protein shakes.
2. I don’t eat as much as I used to.
Like I said earlier, the amount of muscle you have naturally decreases with age, which causes your metabolism to slow down. This means that you don’t need as many calories to sustain your lifestyle. Instead of skipping meals or fasting, I make small calorie-reducing swaps. For example, instead of reaching for nut butter with crackers for a snack, I put the nut butter on celery or apple slices. At mealtime, I opt for the salad over fries (even though I love them), and if and when I have a craving for a sandwich, I always make sure it’s an open-faced sandwich instead of eating two pieces of bread.
3. I make sure to add foods rich in vitamin B12, calcium, and vitamin D to my plate.
With age, certain nutrients become harder to absorb. Chief among them? Vitamin B12, an essential nutrient that’s involved in nerve function, cell metabolism, and red blood cell formation. I aim for 2.4 micrograms daily. To ensure I am not falling short, I make sure to include poultry and eggs in my diet. I also eat nutritional yeast and certain fortified non-dairy milks.
Calcium and vitamin D are two other micronutrients that become more vital as we age. Both play a central role in bone health and can help protect against osteoporosis and bone fractures. I aim to get 1,200 milligrams of calcium per day, through foods like Greek yogurt, dark leafy greens, and almond milk. For vitamin D, I eat foods like salmon and tuna.
4. I eat much more fiber now.
Fiber keeps my digestive system in good working order, but it is also a major player in so many of my body’s systems. Getting enough fiber actually helps keep me youthful. It helps keep me free of cancer, heart disease, and overall cognitive, physical and cardiovascular function. I get a minimum of 29 grams of fiber a day by adding fiber rich foods to my diet. My favorite fiber-rich foods are berries, apples, avocado, lentils, chickpeas, chia seeds and ground flax seeds.
5. Finally, hydrate, hydrate, hydrate.
I can’t preach this enough! Staying hydrated helps maintain the function of every system within my body. Dehydration becomes more prevalent with age as our kidneys become less able to conserve water. I try to make sure I drink a gallon of water a day. When drinking plain water gets boring I like to add sliced fresh fruit like limes, lemon, oranges and grapefruit to my glass of water.
To give you an even better idea of my day-to-day diet, here’s an example of a full day of eating for me:
Breakfast:
Steel cut oatmeal w/almond milk, walnuts or almonds, chia seeds and berries.
I use ½ cup of oats, 1 to 1.5 cups of almond milk, 1 tbsp nuts and/or chia seeds, and ½ to 1 cup of berries.
Snack #1:
Apple slices with almond butter
I cut up one apple (I like green apples but you do you) and 1 to 2 tbsp of almond butter
Lunch:
Salmon, lentils, quinoa, and roasted asparagus
I buy fresh or frozen salmon filets and have one for lunch with ½ to 1 cup of lentil-quinoa mix and tons of asparagus.
Snack #2:
Hard boiled eggs with hummus
It might sound like an odd combo, but trust me on this one. I eat two hard boiled eggs with 1 to 2 tbsp of hummus. Full of protein and delicious!
Dinner:
Sliced grilled chicken breast over mixed green salad with avocado
For this one, I kind of eyeball the ingredients. I put as many veggies as I have into the salad, add one serving of grilled chicken (3 to 5 oz), and ⅓ of an avocado. I do try to go light on the dressing though - it’s easy to overdo it.
Throughout the day, I drink 2 to 3 liters of water! If I’m craving something sweet after dinner, I eat a serving of my favorite Hu Kitchen Chocolate bars.
I hope you enjoyed this blog post and feel inspired to level up your nutrition too! If you liked this post, make sure to join our Pure Joy Wellness Private Facebook Group and follow us on Instagram!
Until next time,
Renata