Maintaining a #healthydiet after 60

 Maintaining a #healthydiet after 60 is key to supporting energy, managing chronic conditions, and promoting overall #well-being. Here’s a practical rundown based on what’s generally recommended:

Focus on #nutrient-dense foods.

Your metabolism slows with age, so calorie needs drop—typically 1,800-2,200 for women and 2,200-2,600 for men, depending on activity level.

#Prioritizequalityoverquantity: lean proteins (chicken, fish, eggs, beans) for muscle maintenance,

#wholegrains (oats, quinoa, brown rice) for fiber, and plenty of fruits and veggies for vitamins and antioxidants.

#Aimforcolorvariety—think berries, leafy greens, and orange veggies like carrots or sweet potatoes.

#Calcium and #vitamin D are non-negotiable. Bones weaken with age, so shoot for 1,200 mg of calcium daily (dairy, fortified plant milk, or leafy greens) and 800-1,000 IU of vitamin D (fatty fish, egg yolks, or sunlight if your doc approves). Supplements might be needed—check with a healthcare pro.

#Cutbackonprocessedjunk—sodium, sugar, and saturated fats.

#Bloodpressure and #hearthealth can get touchy, so keep sodium under 2,300 mg/day (ideally 1,500 mg if you’re managing hypertension). Swap red meat for fish or plant-based options a couple times a week.

#Hydrationmatters. Thirst cues weaken with age, so sip #water regularly—6-8 cups daily, more if you’re active. Herbal teas or broths count too.

#Portioncontrol keeps weight in check, since muscle mass dips and fat can creep up. Smaller, balanced meals—say, a palm-sized protein, a fist of veggies, and a cupped hand of grains—work well. Eating 3-4 times a day, including a protein-rich breakfast, helps steady energy.

Common tweaks: If chewing’s tough, go for softer options like steamed veggies or smoothies. For digestion, fiber (25-30 g/day) from oats, apples, or chia seeds can ease constipation—pair it with water.

No one-size-fits-all here—meds, conditions like diabetes, or mobility issues might shift the plan. #dietitiankamalbajwa can fine-tune it if you’ve got specifics in mind. What’s your goal—energy, weight, or something else? I can dig deeper if you want.

sharing story of MS harpreet Kaur 63years old lost 30kg of body weight