Even if you’ve just casually researched nutritional needs after 60, there’s a good chance you know about the importance of getting enough protein. A natural part of aging is a decrease in muscle mass , which upping your protein intake can help protect against.
The U.S. Department of Agriculture has a free online calculator that can be used to determine your protein needs. While it’s certainly important to get enough protein, not all protein sources are equally nutritious. In fact, there’s one protein source that dietitians wish people over 60 would actually eat less of.
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The One Food To Limit Over 60, According to Registered Dietitians
Jessica Cording, RD , a registered dietitian and author, believes all food can have a place in a healthy diet and no one food has to be avoided completely. But she also advocates for eating less of one type of food in particular: processed meat. “ [There is] a lot of evidence that links even moderate intake of processed meats like deli meat, bacon, sausage, hot dogs, cured and smoked meats to increased risk of certain cancers, heart disease and other health conditions. So if people in their 60s haven’t started limiting their intake yet, this is a good time to do so,” she says.
New Jersey-based registered dietitian, Erin Palinski-Wade, RD, CDCES , agrees, saying that people over 60 should limit high-fat, processed meats because they can increase inflammation in the body when eaten frequently, which can then lead to chronic health conditions. “These meats are often high in saturated fat and sodium, which can increase the risk of heart disease and high blood pressure—conditions that become more prevalent with age. Many processed meats are high in sodium, which can be problematic for older adults who may need to limit their salt intake due to hypertension or other health conditions,” she explains.
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While a diet high in processed meat isn’t healthy for anyone, Palinski-Wade points out that the risk of cardiovascular disease and high blood pressure increases with age, making it even more important to minimize consumption of foods linked to increasing the risk of these health conditions, like processed meat.
This means that even though processed meats are a source of protein, the health risks associated with eating them outweighs the benefits of the protein.
What To Eat Instead
When substituting out processed meat for another source, Cording says to think about what it is you like about the food you are replacing. “Is it the texture, the flavor or something else? For example, for someone who loves salty, slightly crunchy, slightly sweet, chewy bacon, try roasting sliced mushrooms in olive or avocado oil with a little maple syrup, soy sauce and any other seasonings you want to. You can do this with sliced eggplant as well. It’s not the same as regular bacon, but it will hit some of the key texture and flavor notes,” she explains.
If you are subbing your processed meat out for a food that mimics its taste and texture but is not high in protein (such as mushrooms), it’s important to make sure you add protein to your meal in another way. One scientific study found that replacing meat with legumes significantly reduced high cholesterol levels. Other plant-based protein sources that can replace processed meat include soy, lentils, beans, chickpeas, nuts and seeds.
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If you still want to eat meat, Palinski-Wade (a consultant for the National Pork Board) recommends eating fresh meat instead of overly processed meat (like deli meat) because it will be lower in saturated fat. Chicken and fish are also lower in saturated fat than other types of meat.
Cording recognizes that for people who are used to eating processed meat regularly (such as in a sandwich every day for lunch), decreasing consumption of it can be challenging. “Healthy eating is about overall healthy diet patterns over time. One isolated meal or snack will not make or break a healthy diet. If you struggle with staying in a healthy mindset when it comes to food, think about which foods you can add that have been shown to have health benefits,” she recommends. When you shift your focus to all the delicious, nutritious foods there are for you to eat instead of the few, unhealthy foods you can’t, it becomes easier—and more exciting—to eat nutrient-rich foods long-term.
“As you enter your 60s, it’s a good time to take stock of what you can do to decrease disease risk, optimize your everyday well-being and support longevity,” Cording says. It’s never too late to prioritize your health!
Next up, see the exact workout a 61-year-old used to get in the best shape of her life in just three months .
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