You are over 60, you may not be as fit as you were in your 30s, you may not have quite the same energy for partying into the night but generally-speaking, you don’t feel too bad! But, what’s with the expanding waistline? When did that happen and why? Some say it is inevitable as we age thanks to our metabolism slowing down, others like to depress us by telling us that everything works less efficiently as the years progress - digestion, circulation, repair of bones and muscles and worse still, our mental faculties. Not so fast! There is a lot we can do to keep mind and body functioning well into our senior years and that includes maintaining or regaining a waistline that doesn’t require us to opt for baggy shirts and trousers or skirts with an elasticated waistband!
a few diet secrets
Iron Things Out. Iron deficiency is not uncommon as we age but is essential for the transport of oxygen to the brain. Top protein food sources of iron are grass-fed beef, lamb, liver, oysters, sardines, eggs, beans, lentils and seeds but we also need good levels of vitamin C to enhance its absorption so ensure that alongside the above, you have plenty of greens and fruits. Try these combinations when you are feeling a bit fatigued or fuzzy-brained: a cold boiled egg and a glass of fresh orange or grapefruit juice, chicken liver pate or mashed sardines on crisp bread with sliced raw red peppers, a small bag of mixed seeds with a super green smoothie, a beef and spinach stir fry or if its a lazy day, half a dozen oysters with a delicious Bloody Mary!
Eat Little and Often. Smaller meals and regular snacks appear to suit us better as we age, often because a big meal doesn’t sit as comfortably with our digestion as it did when we were younger. The mistake many seniors make, however is snacking on starch - a slice of toast here, a pastry there, a cup of tea and a sweet biscuit when we feel the need for a quick pick me up etc but these kind of snacks are little other than plain old sugar, packaged in various different ways and do little other than please the palate and feed our perhaps already-expanding fat cells! A good and nourishing small meal or snack has to be rich in rich in protein, healthy fats and vegetables and light on starch and sugar; a delicious bowl of homemade soup with a colourful salad alongside has got the lot and keeps us satisfied and energised for hours.
Love Your Lunch. Many in the over 60 bracket report that they are not hungry first thing in the morning which is not a problem health-wise. Just make sure you have a light snack (eg fresh fruit with a small pot of natural yoghurt and a handful of nuts or seeds) within 3 hours of getting up then focus on lunch which is the very best time of the day to have a good feed when you need the energy to keep you focused and firing on all cylinders for the afternoon and evening. A good and filling lunch invariably leads to a light supper and a better night’s sleep.