Nutrition Tips for Adults Over 60: How to Support Your Changing Body

As we age, our bodies undergo natural changes—including how we digest food, absorb nutrients, and maintain our energy levels. As you enter your 60s, paying closer attention to what you eat can make a significant difference in how you feel every day. The right nutrition can help keep your heart healthy, your bones strong, and your mind sharp—so you can stay active and independent longer.

How Digestion Changes After 60

Aging affects nearly every part of the digestive system, and that means your body may not process food as efficiently as it used to. Here’s what can happen:

• Stomach acid production slows down. This makes it harder to absorb important nutrients like protein, iron, calcium, and vitamin B12.
• Digestive enzymes from the pancreas and bile become less active. That can lead to trouble digesting fats.
• Intestinal movement slows. This sluggishness in the gut can increase the risk of constipation.
• You may feel less thirsty. Even mild dehydration can cause fatigue, dizziness, or confusion—symptoms that are often mistaken for “just aging.”
• Appetite might decrease. This is common in people taking multiple medications or managing chronic conditions.

These changes aren’t diseases—they’re part of the normal aging process. But they do mean your nutrition needs a second look.

What to Cut Back On After 60

Some foods and ingredients that were fine in your 30s or 40s may now do more harm than good. Cutting back can help you avoid health complications like high blood pressure, blood sugar spikes, or inflammation.

• Added sugars. Cakes, cookies, sugary drinks, white bread—these simple carbs can spike blood sugar and increase the risk of type 2 diabetes.
• Excess sodium. Many packaged foods and ready-made meals are loaded with salt. Too much sodium can raise blood pressure and put added strain on your heart.
• Alcohol. Even moderate drinking can interfere with blood sugar levels, liver health, and how certain medications work. It also tends to dehydrate you faster.

What Your Body Needs More of After 60

As your body changes with age, your nutrition should change with it. After 60, it becomes especially important to eat foods that help you stay strong, sharp, and energized. Here’s what your daily diet should focus on:

1. Protein: Fuel for Muscles and Strength

Muscle mass naturally decreases as we age, but eating enough protein—and staying physically active—can help slow this loss and maintain strength and balance.

Good sources of protein include:

• Eggs
• Skinless chicken or turkey
• Low-fat fish like salmon, cod, and tuna
• Nonfat or low-fat milk and yogurt

Most older adults should aim for around 1 to 1.2 grams of protein per kilogram of body weight per day—but check with your doctor for your personal needs.

Pro tip: If your appetite is smaller than it used to be, try eating smaller meals 4–5 times a day. That can make food easier to digest and help keep your energy steady throughout the day.

2. Healthy Fats: Support for Your Heart and Brain

Not all fats are bad—in fact, some are essential for heart health, brain function, and even joint comfort.

Two key types of healthy fats:

• Monounsaturated fats (Omega-9): Found in olive oil, avocados, almonds, and walnuts.
• Polyunsaturated fats (Omega-3 and Omega-6): Found in fatty fish (like salmon and sardines), flaxseeds, chia seeds, canola oil, and walnuts.

These fats can help lower “bad” LDL cholesterol, support brain health, and keep your skin and joints in good shape.

3. Smart Carbs: The Right Kind of Energy

Your body still needs carbohydrates after 60—but it's important to choose complex carbs that are high in fiber and won’t spike your blood sugar.

Great sources of slow-digesting (complex) carbs:

• Steel-cut or old-fashioned oats
• 100% whole grain bread (check the label!)
• Brown or wild rice
• Quinoa or farro

These carbs provide long-lasting energy and help keep your digestive system moving.

4. Fiber: A Must-Have for Gut Health and Blood Sugar Balance

Most Americans don’t get enough fiber—especially older adults. But fiber is essential after 60. It helps prevent constipation, supports healthy gut bacteria, and can keep your blood sugar more stable.

Easy ways to add more fiber to your meals:

• Fresh or frozen veggies like broccoli, cauliflower, carrots, and bell peppers
• Legumes like lentils, black beans, and chickpeas
• Berries like blackberries, raspberries, and blueberries
• Fruits with skin—like apples and pears

Heads-up: While cucumbers and tomatoes are refreshing, they don’t offer much fiber. Enjoy them—but don’t rely on them as your main source of fiber.

• Women: about 21 grams per day
• Men: about 30 grams per day

Why Staying Hydrated Matters More After 60

As we age, our sense of thirst tends to fade—even when our bodies actually need water. At the same time, kidney function can become less efficient. That’s why staying hydrated after 60 is more important than ever.

Even mild dehydration can cause:

• Fatigue
• Dizziness
• Constipation
• Dry skin
• Confusion or fuzzy thinking

These symptoms are often mistaken for “normal aging,” but in many cases, they’re just signs your body needs more fluids.

Benefits of staying well-hydrated include:

• Fewer issues with constipation
• Lower risk of urinary tract and kidney infections
• More stable blood pressure (especially if you're on diuretics)
• Better focus and reduced risk of falls
• Less dryness in skin and mucous membranes

What to drink

Water is best. You can also sip on warm, unsweetened herbal teas or low-sodium broths. Try to aim for 6–8 cups (about 1.5 to 2 liters) of fluid per day, unless your doctor has told you otherwise. You don’t need to drink large amounts at once—just keep water nearby and take small sips throughout the day.

Key Vitamins and Minerals to Focus On After 60

Certain nutrients become even more important with age, especially when it comes to keeping your bones, brain, and heart healthy.

• Vitamin D and Calcium – For Bone Strength

After 60, bones naturally lose density, which increases the risk of fractures—especially in women. Vitamin D helps your body absorb calcium, but both tend to be harder to get as you age. Many people may need supplements, especially if they spend little time in the sun.

• Vitamin B12 – For Memory and Nerve Health

Your body may absorb B12 less effectively after 60, especially if you have low stomach acid. A deficiency can lead to fatigue, forgetfulness, or even tingling in the hands and feet.

• B Vitamins (B6 and Folate) – For Mood and Energy

These support your nervous system, help with sleep and mood, and contribute to healthy blood vessels. Many older adults don’t get enough through diet alone.

• Magnesium and Potassium – For Heart and Blood Pressure

These minerals help regulate heart rhythm, muscle function, and blood pressure. They're especially important if you're taking diuretics (water pills), which can deplete your body’s natural stores. Low magnesium may cause muscle cramps or weakness.

• Vitamin C – For Immune and Vascular Health

Vitamin C helps your immune system fight infections and strengthens blood vessels. It also improves iron absorption from food.

Talk to your doctor before taking any supplements. In some cases, changes to your diet may be enough. In others, targeted supplementation might be necessary to fill gaps safely.

Support Your Gut Health with Probiotics

As we age, the balance of good bacteria in the gut can shift—especially if you've taken antibiotics, eat little fiber, or use multiple medications. A less diverse gut microbiome can affect not only digestion but also mood and immune function.

One simple way to support gut health is by regularly eating fermented dairy products with live cultures, such as:

• Unsweetened yogurt
• Plain kefir

Make sure the label says “live and active cultures”—this means the product actually contains beneficial probiotics.

Probiotic-rich foods can improve bowel regularity, reduce bloating, and may help protect against digestive infections. They're especially helpful if you deal with sluggish digestion or frequent constipation.

Talk to Your Doctor About Your Nutrition

Nutrition becomes more complex as we age—especially if you're managing chronic conditions or taking multiple medications. You don’t have to figure everything out on your own.

If you're unsure about what to eat, which supplements you might need, or how your diet could support your overall health, speak with your doctor or a qualified healthcare provider.

At our clinic, we take the time to understand your health history, lifestyle, and personal goals. Together, we can create a nutrition plan that supports your well-being at every stage of life.