Nutrition after 60

Aging profoundly changes nutritional needs: muscle mass decreases, the absorption of certain nutrients is reduced, the sensation of thirst fades, and protein needs paradoxically increase while appetite often decreases. Adapting your diet after 60 is a major factor in maintaining independence, vitality, and quality of life.

Steps

1

Increase your protein intake

After 60, protein needs increase from 0.8 g/kg to 1.0-1.2 g/kg (and up to 1.5 g/kg in case of illness or frailty). The phenomenon of "anabolic resistance" means that muscles respond less effectively to protein signals: you need more protein per meal (25-30 g) to effectively stimulate muscle synthesis.

2

Prioritize calcium and vitamin D

Bone density decreases with age, especially in women after menopause. Aim for 1,200 mg of calcium per day (dairy products, calcium-rich waters, green leafy vegetables) and 800 to 1,000 IU of vitamin D, often through supplements since skin synthesis decreases with age.

3

Stay sufficiently hydrated

The sense of thirst diminishes with age, which increases the risk of dehydration—a frequent cause of hospitalization for seniors. Don't rely on your thirst: drink regularly, at least 1.5 liters a day. Soups, herbal teas, and water-rich foods (fruits, vegetables) all contribute to hydration.

4

Choose nutrient-dense foods

With an often reduced appetite, every food should provide maximum nutrients. Avoid empty calories (sweets, pastries) in favor of dense foods: eggs, fish, legumes, fruits, vegetables, dairy, and nuts. Quality over quantity.

5

Adapt textures if necessary

Dental or swallowing issues shouldn't lead to a monotonous or unbalanced diet. Veggie purees enriched with olive oil, blended soups with protein, compotes, and smoothies allow you to maintain a varied and nutritious diet with adapted textures.

How nutritional needs change with age

Basal metabolism decreases by about 2% per decade after age 40, mainly due to the loss of muscle mass. Total calorie needs decrease, but requirements for protein, vitamins, and minerals stay stable or even increase. It's a nutritional paradox: you need to eat less, but better.

Intestinal absorption of certain nutrients declines: vitamin B12 is less efficiently absorbed due to decreased stomach acid (affecting 10% to 30% of people over 60). Iron, calcium, and zinc are also less efficiently absorbed. A varied and enriched diet partly compensates for these deficits.

A decrease in appetite (anorexia of aging) is a physiological phenomenon linked to changes in hunger hormones. It can be worsened by medications, loneliness, depression, and dental issues. Breaking meals down into 4 to 5 smaller portions helps maintain adequate intake.

Preventing sarcopenia

Sarcopenia (age-related loss of muscle mass and strength) affects 10% to 25% of people over 60 and up to 50% of those over 80. It increases the risk of falls, fractures, loss of independence, and mortality. Prevention rests on two pillars: protein nutrition and physical activity.

To stimulate muscle synthesis despite anabolic resistance, each main meal should contain 25 to 30 g of high-quality protein, rich in leucine (a key amino acid). The best sources of leucine: meat, fish, eggs, dairy, soy. Distribution throughout the day is as important as total quantity.

Resistance training (exercises against resistance, elastic bands, light weights) 2 to 3 times a week is the most powerful stimulus for maintaining muscle mass. Combined with sufficient protein intake, it can reverse sarcopenia even after age 70.

Nutrition and bone health

Osteoporosis affects one in three women and one in five men after age 50. Nutrition is a pillar of prevention: calcium, vitamin D, protein, and vitamin K2 work together to maintain bone density.

Calcium (1,200 mg/day after 60) is found in dairy products (300 mg per serving of yogurt or cheese), calcium-rich mineral waters, almonds, broccoli, and canned whole sardines. If your diet doesn't cover your needs, a doctor may recommend a supplement.

Vitamin D promotes calcium absorption and bone mineralization. In winter, the vast majority of people over 60 are vitamin D deficient. Supplementation of 800 to 1,000 IU/day is generally recommended. Sufficient protein is also essential: contrary to an old myth, protein doesn't weaken bones; it strengthens them.

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Frequently asked questions

Is meat essential after 60?
No, but protein is. If you reduce your meat intake, compensate with eggs, fish, dairy products, and legumes. However, meat remains a practical source of complete protein, heme iron, zinc, and B12—nutrients seniors are often deficient in.
How do I maintain an appetite when I'm not hungry?
Try 5 to 6 small meals rather than 3 large ones. Enrich dishes with olive oil, grated cheese, cream, or protein powders. Eat with company when possible: socializing stimulates appetite. Stay active, even lightly, as it increases hunger.
Are supplements necessary after 60?
Vitamin D is almost always needed. B12 is recommended if you take PPIs (acid reducers) or eat few animal products. Calcium supplements should be discussed with your doctor if your diet is insufficient. Avoid untargeted multivitamin cocktails and prefer supplementation tailored to documented deficiencies.
Is a salt-free diet mandatory for seniors?
A strict salt-free diet is only prescribed for specific conditions (severe heart failure, certain kidney diseases). For others, a moderate reduction in added salt is enough. A diet too restrictive in salt can reduce appetite and the pleasure of eating, worsening malnutrition—which is a more frequent risk for seniors than excess salt.

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