{"id":184744,"date":"2025-06-14T21:36:11","date_gmt":"2025-06-14T21:36:11","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/184744\/"},"modified":"2025-06-14T21:36:11","modified_gmt":"2025-06-14T21:36:11","slug":"6-foods-you-should-eat-more-of-after-60","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/184744\/","title":{"rendered":"6 Foods You Should Eat More of After 60"},"content":{"rendered":"<ul>\n<li>Diet plays an important role in maintaining bone, heart, eye and brain health as you age.<\/li>\n<li>After age 60, prioritize nuts, legumes, leafy greens, cranberries and prunes.<\/li>\n<li>Socializing, consistent sleep and staying physically and mentally active are key for healthy aging.<\/li>\n<\/ul>\n<p id=\"mntl-sc-block_2-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> 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\u2019t quite as welcoming. To keep your energy levels up, mood stable and health on track year after year, it\u2019s important to be intentional about <a href=\"https:\/\/www.eatingwell.com\/article\/8067323\/7-day-high-protein-meal-plan-for-healthy-aging\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">the food on your plate<\/a>.\n<\/p>\n<p id=\"mntl-sc-block_4-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Certain foods can go a long way in supporting your body as it ages, whether it\u2019s by <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/things-doctors-do-every-day-for-better-brain-health-11678638\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">boosting brain health<\/a>, <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/foods-for-bone-health-11745664\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"2\" target=\"_blank\" rel=\"noopener\">strengthening bones<\/a> or <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/heart-healthy-foods-to-eat-in-january-8768223\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"3\" target=\"_blank\" rel=\"noopener\">protecting your heart<\/a>. 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.\u00a0\n<\/p>\n<p>  1. Walnuts  <\/p>\n<p id=\"mntl-sc-block_7-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> One of the most powerful foods for longevity is one that you don\u2019t actually need a lot of to see big benefits. \u201cWalnuts provide plant-based omega-3s, antioxidants and polyphenols, all of which play a role in brain and heart health as we age,\u201d says <a href=\"https:\/\/samanthacassetty.com\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">Samantha Cassetty, MS, RD<\/a>, partner with California Walnuts.\u00a0\n<\/p>\n<p id=\"mntl-sc-block_9-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Using data from the Nurses\u2019 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.\n<\/p>\n<p id=\"mntl-sc-block_11-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Aim to enjoy 2 ounces of <a href=\"https:\/\/www.eatingwell.com\/article\/8069681\/benefits-of-walnuts\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">walnuts<\/a> weekly, either on their own or incorporated into recipes. Try adding these crunchy nuts to salads, overnight oats, homemade snack bars and more.\u00a0\n<\/p>\n<p>  2. Legumes  <\/p>\n<p id=\"mntl-sc-block_14-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> 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 <a href=\"https:\/\/www.eatingwell.com\/best-ways-to-maintain-muscle-mass-to-live-longer-8547770\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">strength training<\/a> help, adding legumes to your diet can also support bone health. \u201cLegumes are an excellent source of plant-based protein and fiber, supporting muscle maintenance, gut health and reduced inflammation,\u201d says <a href=\"https:\/\/erinpalinski.com\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"2\" target=\"_blank\" rel=\"noopener\">Erin Palinski-Wade, RD, CDCES<\/a>.\u00a0\u00a0\n<\/p>\n<p id=\"mntl-sc-block_16-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Legumes include beans, lentils, peas and peanuts. While all legumes can <a href=\"https:\/\/www.eatingwell.com\/foods-for-bone-health-8737183\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">support strong bones<\/a>, 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.\u00a0\n<\/p>\n<p>  3. Pistachios  <\/p>\n<p id=\"mntl-sc-block_21-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> \u201cA handful of pistachios daily can help to improve intake of fiber and key nutrients, including healthy fats, protein and antioxidants, like lutein, which helps <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/best-nutrient-to-protect-your-vision-8773401\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">protect vision<\/a> and supports overall health with age,\u201d says Palinksi-Wade, a consultant for American Pistachio Growers. Additionally, one small study found that eating 2 ounces of <a href=\"https:\/\/www.eatingwell.com\/what-happens-to-your-body-when-you-eat-pistachios-regularly-8687923\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"2\" target=\"_blank\" rel=\"noopener\">pistachios daily<\/a> 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.\n<\/p>\n<p id=\"mntl-sc-block_23-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> \u201cPlus, 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,\u201d adds Palinski-Wade.\n<\/p>\n<p>  4. Leafy Greens  <\/p>\n<p id=\"mntl-sc-block_26-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> \u201cLeafy 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,\u201d says <a href=\"https:\/\/alexandria-hardy-rdn.clientsecure.me\/#about\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">Alexandria Hardy RDN LDN<\/a>. Diets high in <a href=\"https:\/\/www.eatingwell.com\/leafy-green-packed-recipes-that-arent-salad-8619158\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"2\" target=\"_blank\" rel=\"noopener\">dark leafy greens<\/a> have been associated with improved memory and overall cognitive function in older adults and may even help slow cognitive decline. \u201cThese vegetables are rich in brain-supportive nutrients like phylloquinone, beta-carotene and vitamin E, which are thought to support learning and memory,\u201d says Cassetty.\u00a0\u00a0\n<\/p>\n<p>  5. Cranberries  <\/p>\n<p id=\"mntl-sc-block_29-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> 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\u2019t 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.\u00a0\n<\/p>\n<p id=\"mntl-sc-block_31-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> For older adults with difficulties chewing, Hardy recommends steaming, saut\u00e9ing or pureeing greens rather than enjoying them raw.\u00a0\n<\/p>\n<p id=\"mntl-sc-block_33-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <a href=\"https:\/\/www.eatingwell.com\/cranberry-health-benefits-8726317\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">Cranberries<\/a> are rich in anthocyanins and proanthocyanins\u2014antioxiants 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. \u201cThanks to their antioxidative and anti-inflammatory properties, anthocyanins are being studied for their potential role in reducing the risk of brain disorders like Alzheimer\u2019s disease and Parkinson\u2019s disease,\u201d says <a href=\"https:\/\/www.nutritionnowcounseling.com\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"2\" target=\"_blank\" rel=\"noopener\">Lauren Manaker MS, RDN, LD<\/a>.\u00a0\n<\/p>\n<p id=\"mntl-sc-block_35-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Cranberries can also be helpful for preventing <a href=\"https:\/\/www.eatingwell.com\/article\/7962519\/uti-bacteria-gut-health-new-research\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">urinary tract infections<\/a> (UTIs). While both men and women can experience UTIs, it\u2019s 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. \u201cThere are compounds in cranberries called proanthocyanidins (PACs), which have been shown to maintain urinary tract health,\u201d says Manaker. These compounds help prevent bacteria from adhering to the walls of the urinary tract, which can help decrease infection rates.\n<\/p>\n<p>  6. Prunes  <\/p>\n<p id=\"mntl-sc-block_38-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> 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. \u201cPrunes contain bioactive compounds that may help blunt bone loss, so they&#8217;re another tool in your toolkit to support healthy aging,\u201d says Cassetty.\u00a0\n<\/p>\n<p id=\"mntl-sc-block_40-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> In one study, postmenopausal women who ate 50 grams, or approximately 5\u20136 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 <a href=\"https:\/\/www.eatingwell.com\/prunes-benefits-8694943\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">prunes<\/a> to your diet. The delicious sweet taste and jelly-like texture make them a welcome addition to salads, toast and smoothies\u2014or just to enjoy by the handful.\n<\/p>\n<p id=\"mntl-sc-block_42-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Regularly backed up? The high fiber content of prunes can also help <a href=\"https:\/\/www.eatingwell.com\/best-breakfast-foods-to-help-you-poop-that-arent-oatmeal-8708873\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">ease constipation<\/a> 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.\n<\/p>\n<p>  Other Longevity Tips  <\/p>\n<p id=\"mntl-sc-block_47-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> What you put on your plate plays a key role in healthy aging, but it\u2019s far from the only factor. The following strategies can help you feel your best now and support your health in the years to come.\u00a0\n<\/p>\n<ul id=\"mntl-sc-block_49-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<li><strong>Maintain a Regular Sleep Schedule<\/strong>: Prioritize a <a href=\"https:\/\/www.eatingwell.com\/what-happens-if-you-dont-get-enough-sleep-11746534\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">consistent sleep<\/a> and wake routine, even on days when you don\u2019t 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.\u00a0<\/li>\n<li><strong>Stay Active:<\/strong> Keep your body moving\u2014and <a href=\"https:\/\/www.eatingwell.com\/article\/8026823\/what-is-joyful-movement\/\" class=\"pseudoStyle\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"2\" target=\"_blank\" rel=\"noopener\">make it enjoyable<\/a>! \u201cFind something you love, whether it&#8217;s dancing, walking, gardening or yoga, and make it a regular part of your routine,\u201d says Manaker.\u00a0<\/li>\n<li><strong>Prioritize Connection<\/strong>: Research suggests that <a href=\"https:\/\/www.eatingwell.com\/loneliness-dementia-risk-study-8733921\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"3\" target=\"_blank\" rel=\"noopener\">loneliness<\/a> 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.\u00a0<\/li>\n<li><strong>Keep Your Mind Active<\/strong>: Staying mentally engaged through learning, puzzles, strategic games and other activities can support <a href=\"https:\/\/www.eatingwell.com\/habit-to-start-to-improve-your-memory-8415078\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"4\" target=\"_blank\" rel=\"noopener\">memory<\/a> 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.<\/li>\n<\/ul>\n<p>  Our Expert Take  <\/p>\n<p id=\"mntl-sc-block_52-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Aging well doesn\u2019t have to mean overhauling your entire diet and lifestyle. Focusing on <a href=\"https:\/\/www.eatingwell.com\/article\/7900915\/foods-associated-with-living-longer-according-to-research\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">nutrient-dense foods<\/a>, engaging in joyful movement and maintaining a consistent routine can help you feel your best well into your 60s, 70s and beyond.<\/p>\n","protected":false},"excerpt":{"rendered":"Diet plays an important role in maintaining bone, heart, eye and brain health as you age. After age&hellip;\n","protected":false},"author":2,"featured_media":184745,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4318],"tags":[105,4434,16,15],"class_list":{"0":"post-184744","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-health","9":"tag-nutrition","10":"tag-uk","11":"tag-united-kingdom"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@uk\/114683876750040168","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/184744","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/comments?post=184744"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/184744\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media\/184745"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media?parent=184744"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/categories?post=184744"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/tags?post=184744"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}