Five Prime Diet Strategies for Women Aged 60 and Beyond - Your Ticket to Vitality

While aging naturally triggers certain physiological changes, a balanced diet can significantly control their impact. As women cross the age of 60, requirements for certain nutrients increase, while the need for others decreases. Starting a diet plan revamping essential elements can yield sustainable benefits.

To begin, consider increasing the intake of Calcium and Vitamin D. Both are critical for bone health, which often deteriorates post-menopause. Aim for 1,200 mg of Calcium daily, and at least 10-20 mcg of Vitamin D. Nutrient-dense sources like dairy products, fish, fortified cereals, and sunshine for Vitamin D are essential.

Next, seek to maintain a healthy B12 level. B12 helps keep the body's nerve and blood cells healthy. However, some people over 60 find absorbing B12 from food challenging. Therefore, consider fortified cereals or supplements after consulting a professional.

Reduce your Sodium intake to combat high blood pressure, a common problem amongst senior citizens. Seek creative ways to add flavor, like spices and herbs, instead of salt.

Lastly, maintain your hydration. Water helps regulate body temperature, keeps joints lubricated, and aids digestion. Aim to consume at least 2 liters daily.

Portion Control

Eating the right amounts of food is as crucial as eating the 'right' foods. As you age, your metabolism slows down; hence, you might need fewer calories. Therefore, portion control becomes an integral part of a well-rounded diet plan.

Meal planning could be an effective way to manage portion sizes. Planning your meals ahead allows you to make mindful choices and avoid overeating.

Smaller, more frequent meals instead of large ones could also help keep blood sugar levels stable, improve digestion, and prevent overeating.

Using smaller plates and bowls can also help give the illusion of a fuller meal while controlling the portion size. Avoid eating directly from boxes or bags, as this can easily lead to unconscious overeating.