6 Foods You Should Eat More of After 60, According to Dietitians
Reviewed by Dietitian Kelli McGrane, M.S., RDDiet plays an important role in maintaining bone, heart, eye and brain health as you age.
After age 60, prioritize nuts, legumes, leafy greens, cranberries and prunes.
Socializing, consistent sleep and staying physically and mentally active are key for healthy aging.Reaching your 60s is a milestone worth celebrating. And while this decade can be filled with travel and more time spent with family, you may also experience some unexpected changes that aren't quite as welcoming. To keep your energy levels up, mood stable and health on track year after year, it's important to be intentional about the food on your plate.
Certain foods can go a long way in supporting your body as it ages, whether it's by boosting brain health, strengthening bones or protecting your heart. According to dietitians, adding more of these six nutrient-packed foods to your routine can help you feel your best and stay active and energized throughout your golden years.
One of the most powerful foods for longevity is one that you don't actually need a lot of to see big benefits. 'Walnuts provide plant-based omega-3s, antioxidants and polyphenols, all of which play a role in brain and heart health as we age,' says Samantha Cassetty, MS, RD, partner with California Walnuts.
Using data from the Nurses' Health Study, researchers found that women who ate at least two servings or walnuts per week in their late 50s and early 60s were more likely to experience healthy aging, which includes being free from chronic disease, memory problems, physical disability and mental health issues after age 65 compared to those who did not eat walnuts regularly.
Aim to enjoy 2 ounces of walnuts weekly, either on their own or incorporated into recipes. Try adding these crunchy nuts to salads, overnight oats, homemade snack bars and more.
Maintaining bone density is critical for maintaining independence and overall quality of life as we age. Approximately 10 million adults over age 65 have osteoporosis, and while physical activity and strength training help, adding legumes to your diet can also support bone health. 'Legumes are an excellent source of plant-based protein and fiber, supporting muscle maintenance, gut health and reduced inflammation,' says Erin Palinski-Wade, RD, CDCES.
Legumes include beans, lentils, peas and peanuts. While all legumes can support strong bones, chickpeas may be particularly beneficial. The isoflavones and polyphenols in chickpeas may help prevent osteoporosis by supporting bone metabolism and reducing inflammation. Palinski-Wade explains that these mechanisms are especially helpful and relevant for women post-menopause, who are most at risk for bone loss.
'A handful of pistachios daily can help to improve intake of fiber and key nutrients, including healthy fats, protein and antioxidants, like lutein, which helps protect vision and supports overall health with age,' says Palinksi-Wade, a consultant for American Pistachio Growers. Additionally, one small study found that eating 2 ounces of pistachios daily for 4 months reduced oxidative damage and increased the gene expression of specific genes that may support the reversal of certain metabolic conditions that are more common with age, including insulin resistance.
'Plus, as a good source of plant-based protein and fiber, pistachios can help to boost satiety with only 160 calories per serving, which can be beneficial when working towards maintaining a healthy body weight,' adds Palinski-Wade.
'Leafy greens like spinach, kale and collard greens are rich in vitamin K and folate, which help support brain health and may slow age-related cognitive decline,' says Alexandria Hardy RDN LDN. Diets high in dark leafy greens have been associated with improved memory and overall cognitive function in older adults and may even help slow cognitive decline. 'These vegetables are rich in brain-supportive nutrients like phylloquinone, beta-carotene and vitamin E, which are thought to support learning and memory,' says Cassetty.
Over 60% of older adults in the United States do not regularly eat dark leafy vegetables. Certain medications, like blood thinners, require consistent intake of vitamin K, which is found in greens like spinach and kale. However, this doesn't mean you need to avoid these vegetables completely. If you take blood thinners, or another medication that interacts with vitamin K, talk with a healthcare professional about how to safely incorporate leafy greens in your diet.
For older adults with difficulties chewing, Hardy recommends steaming, sautéing or pureeing greens rather than enjoying them raw.
Cranberries are rich in anthocyanins and proanthocyanins—antioxiants that support numerous aspects of health, from your brain to your urinary tract. Anthocyanins in cranberries are responsible for their vibrant red color and play a key role in protecting and supporting brain cells. 'Thanks to their antioxidative and anti-inflammatory properties, anthocyanins are being studied for their potential role in reducing the risk of brain disorders like Alzheimer's disease and Parkinson's disease,' says Lauren Manaker MS, RDN, LD.
Cranberries can also be helpful for preventing urinary tract infections (UTIs). While both men and women can experience UTIs, it's estimated that over 10% of women over age 65 and 30% of women 85 years and older have a UTI at least once a year. 'There are compounds in cranberries called proanthocyanidins (PACs), which have been shown to maintain urinary tract health,' says Manaker. These compounds help prevent bacteria from adhering to the walls of the urinary tract, which can help decrease infection rates.
Bone loss is one of the most common and dangerous side effects of aging. Luckily, eating to protect and maintain bone health can be both delicious and simple. 'Prunes contain bioactive compounds that may help blunt bone loss, so they're another tool in your toolkit to support healthy aging,' says Cassetty.
In one study, postmenopausal women who ate 50 grams, or approximately 5–6 prunes, per day had reduced rates of total hip bone mineral density loss over 6 to 12 months, whereas women who did not eat prunes experienced increased fracture risk scores at 6 months. Also noteworthy, this study had a 90% compliance rate, proving just how easy and simple it is to add prunes to your diet. The delicious sweet taste and jelly-like texture make them a welcome addition to salads, toast and smoothies—or just to enjoy by the handful.
Regularly backed up? The high fiber content of prunes can also help ease constipation to make bathroom visits smoother (literally). Just be sure to drink more water to minimize side effects associated with increased fiber intake, like gas and bloating.
What you put on your plate plays a key role in healthy aging, but it's far from the only factor. The following strategies can help you feel your best now and support your health in the years to come.
Maintain a Regular Sleep Schedule: Prioritize a consistent sleep and wake routine, even on days when you don't have anywhere to be, encourages Palinski-Wade. Regular sleep may be more important than duration, with some studies showing that people getting consistent sleep have a 20 to 48% lower risk of death from any cause than those with irregular sleep patterns.
Stay Active: Keep your body moving—and make it enjoyable! 'Find something you love, whether it's dancing, walking, gardening or yoga, and make it a regular part of your routine,' says Manaker.
Prioritize Connection: Research suggests that loneliness and social isolation have a mortality risk similar to smoking cigarettes, drinking alcohol, physical inactivity and obesity. Make it a priority to stay connected with family and friends and consider joining a club or attending a fitness class once a week.
Keep Your Mind Active: Staying mentally engaged through learning, puzzles, strategic games and other activities can support memory and cognition as you age. Researchers found that people under 75 who regularly participated in cognitively stimulating tasks and activities saw the greatest increases in cognitive function and memory.
Aging well doesn't have to mean overhauling your entire diet and lifestyle. Focusing on nutrient-dense foods, engaging in joyful movement and maintaining a consistent routine can help you feel your best well into your 60s, 70s and beyond.
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