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Yahoo
18 hours ago
- Health
- Yahoo
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 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. Read the original article on EATINGWELL
USA Today
27-03-2025
- Health
- USA Today
8 egg substitutes for baking and cooking (and how to use them)
Advertisement Whether for budgetary or dietary reasons, there are a lot of options for egg substitutes – Photo courtesy of 97 / E+ If there's a staple ingredient in your kitchen, it's almost certainly the egg. Versatile, convenient, and generally ubiquitous, eggs have historically been one of the most commonly consumed proteins in the United States. A recent survey suggests that nearly 90% of Americans consume eggs every week. But for the wallet- or health-conscious among us, incorporating egg substitutes can control costs and dietary restrictions. Whether you're looking for egg substitutes for baking, scrambling, or otherwise, here are the best egg replacements and alternatives on the market. What's the best substitute for eggs? Firm tofu For breakfast scrambles, reach for high-protein tofu. 'Crumbled firm tofu can be sauteed with seasonings, such as turmeric, and veggies for an egg-free scramble,' says Samantha Cassetty, a registered dietitian and wellness expert. Tofu is also one of the closest protein substitutes to an egg. Firm tofu provides about 8 grams of protein per 3 ounces, which is a bit more than eggs at about 6 grams of protein for a medium-size egg. Advertisement Silken tofu If you're into soy products, you'll be pleased to learn that silken tofu, a softer version of bean curd, is an excellent egg substitute in baking things like cakes, muffins, and brownies. 'Silken tofu can help bind or add moisture to baking,' says registered dietician nutritionist Keri Gans, which is great for replacing the egg and milk. Silken tofu has the same nutritional benefits as firmer tofu. Plus, it has the advantage of being entirely plant-based. Bob's Red Mill Egg Replacer Advertisement Bob's Red Mill Egg Replacer is a gluten-free, vegan product with four ingredients: potato starch, tapioca flour, baking soda, and psyllium husk fiber. This product provides a welcome egg substitute for folks with various food allergies and intolerances. It bakes well in everything from breads to cakes to muffins. It also can be used in pancakes as a substitute for eggs. Mashed banana Adding mashed banana instead of egg in baking is a great alternative – Photo courtesy of JacobVanHouten / E+ Folks looking to incorporate more fruit into their diet should consider replacing eggs in baked goods with mashed bananas. 'Mashed bananas add moisture and natural sweetness to baked goods,' says Cassetty. 'Generally, you use about 1/4 cup banana per egg.' Advertisement Given that bananas are an excellent source of fiber, potassium, vitamin B6, and vitamin C, you'll also get a healthy dose of nutrients. Applesauce Applesauce is another fruit-based substitute for eggs in baked goods and pancakes. However, Gans suggests using unsweetened applesauce; this will help reduce the sugar content of your end product. Apples contain fiber, vitamin C, potassium, and heart-healthy antioxidants, all of which are an excellent addition to your baked treats. Aquafaba Perhaps a less common egg alternative is aquafaba, the liquid from a can of chickpeas. It whips up into a foamy texture, resembling egg whites. 'This works particularly well if you need the egg for leavening purposes, such as in pancakes made with eggs,' Gans says. In this case, you'll want to use about three tablespoons of aquafaba to equal one whole egg. Reduce to two tablespoons to equal one egg white. Flaxseed or chia seed Advertisement Flaxseed is an excellent egg substitute in baking – Photo courtesy of Michelle Lee Photography / iStock Via Getty If you mix 1 tablespoon of ground flax or chia seeds with 3 tablespoons of water, you'll get an egg equivalent well-suited for baking. In addition to being a quick egg substitute, Cassetty notes that flaxseed and chia seeds provide fiber and omega-3s, which support heart and digestive health. Greek yogurt For a protein-packed egg substitute that works well as a binder, Cassetty recommends using Greek yogurt in breakfast preparations, such as making pancake batter and coating bread for French toast. Use about 1/4 cup of plain Greek yogurt to replace an egg in your recipe. Yogurt's protein, calcium, and live and active cultures — the latter of which supports gut health — are a benefit. Advertisement Liquid egg replacement When it comes to the best egg substitutes, it's all about what you're cooking. Regarding true versatility and substitution, Just Egg may take the cake. As the only egg alternative that scrambles and can make omelets, Just Egg tends to be the closest doppelganger for the real thing. Nutritionally, it also comes pretty close to eggs, boasting around 5 grams of protein, 5 grams of fat, and no cholesterol (unlike real eggs, which do contain cholesterol). However, Gans points out that Just Egg lacks choline (key to nervous system function) and B12 (essential for red blood cell production), which are found in eggs. How to use egg substitutes in recipes A tasty and easy quiche using egg substitutes – Photo courtesy of Just Egg Cassetty offers a few recipes for high-protein breakfasts using egg substitutes. Additionally, here's one for making an eggless air-fryer quiche with a liquid egg substitute. Advertisement Air-fryer eggless quiche Prep time: 10 minutes Cook time: 15 minutes Servings: 6 Ingredients 12 ounces pourable Just Egg 6 (3-inch) or 4 (4-inch) frozen pastry tart shells, thawed Advertisement 3/4 cup cremini mushrooms, chopped 2 green onions, minced 1/2 cup dark leafy greens (spinach, kale, or chard), chopped 1/4 cup chickpeas 1/8 teaspoon ground cayenne Salt and pepper to taste Instructions Advertisement 1. Preheat the air fryer to 350° F for five minutes. Prick the bottom of the crust with a fork to keep it from puffing up while baking. Partially bake the tart shells in the air fryer for three minutes. Remove from the basket and set aside. 2. Divide the mushrooms, onions, greens, and chickpeas evenly between the tart shells. Each crust should be about three-fourths of the way full. Sprinkle the fillings with salt, freshly ground black pepper, and cayenne. 3. Pour the liquid egg replacement into each tart shell until it's nearly full. You won't use the entire bottle. Advertisement 4. Preheat the air fryer to 350° for two minutes. Arrange the quiches in the basket and air fry for 8 to 10 minutes. Each air fryer is different, so check at 8 minutes. Test by poking with a toothpick or knife; if there's still liquid on it, cook for another minute or two or until the liquid completely sets. 5. Remove the quiches from the air fryer and let cool for 10 minutes.
