Over 60? Here Are the Best Foods To Eat Every Day, Says Dietitian

(1) High-Protein Foods

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"As we age, our total caloric needs (energy needs) decreases due to a decrease in our resting metabolic rate," says Asche. "However, our protein needs are increased in an effort to minimize loss of muscle mass, strength, and function."

While the RDA of protein is 0.8 grams of kilograms of body weight per day, Asche recommends that people over 60 ramp up their intake to at least 1.2 kilograms a day. (Note, you'll want to convert your weight from pounds to kilograms to calculate your daily needs!).

"High-quality protein sources such as salmon, eggs, and dairy, all provide essential amino acids," says Asche. "Choose high protein breakfast options to start your day. such as Kodiak Cakes buttermilk pancake mix or eggs."

For context, one serving of these pancakes packs 14 grams of protein.

( 2 ) Calcium & Vitamin D Foods

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"Calcium and vitamin D needs are both especially important for optimizing bone health, and needs will be increased for this age group," Asche adds.

Dairy is both a good source of calcium and vitamin D. However aside from that, there are plenty of other foods that are rich in calcium such as broccoli rabe, cooked leafy greens, navy beans, and chia seeds. Fatty fish like salmon and mackerel are both good sources of vitamin D, as well.

"Aim to consume a variety of fatty fish, which will provide both protein and omega-3 fatty acids which play an important role in inflammation," says Asche.

( 3 ) Fiber-Rich Foods

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Another important nutrient the registered dietitian says is essential to prioritize is fiber.

"Fiber has been shown to reduce the risk of developing various conditions including heart disease, diabetes, metabolic syndrome, and diverticular disease," she says. "Aim to incorporate a wide variety of plant foods for fiber, for example, raspberries, leafy greens, chia seeds, flaxseed, oats, chickpeas, and quinoa."

For more, be sure to check out The Best and Worst Foods for Women Over 50.

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