What to eat in your 60s, 70s and 80s
Expert nutritionists break down the most important foods to eat in each decade as we get older.
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Expert nutritionists break down the most important foods to eat in each decade as we get older.
Though we might conveniently forget it whenever we reach for the chocolate, we all know that diet is key to our health and wellbeing. But are there certain foods we should be prioritising in each decade, to help us age well and live better?
“Longevity has recently become a buzzword, but it is not just about adding years to your life – it is about making those years stronger, sharper and more enjoyable,” says Charlotte Hunter, a nutritional therapist with menopause platform Issviva.
“What you eat today can shape how much energy you have, how resilient you feel, and how fully you can enjoy the everyday moments that matter.”
In this decade, it’s important to lay strong foundations for the years ahead, says Hunter.
“Bone health becomes particularly important as bone loss accelerates with age, increasing the risk of osteoporosis in men and women,” she explains. “Calcium and vitamin D are therefore essential nutrients. Calcium can be found in dairy products, leafy greens, almonds, tinned fish, fortified plant milks and tofu.
“Vitamin D is obtained from sunlight and supplements, and can also be found in oily fish, red meat, eggs and fortified foods. Supporting bone health now may help to prevent fractures later in life.”
This should be another priority.
“Protein from eggs, fish, beans, yoghurt, chicken, lentils and nuts helps to slow natural muscle decline,” says Hunter. “Stronger muscles protect balance, mobility and independence, which support everyday life and lay the groundwork for resilience in later decades.”
It’s also important to protect the heart and the brain.
“Omega-3 fats from oily fish (or algae oil supplements if you are plant-based), and phytonutrients found in colourful fruit and vegetables, may help protect against heart disease and cognitive decline,” Hunter says.
“Ultra-processed foods are high in salt, refined sugar and saturated fats, and should be consumed in moderation,” says Hunter.
“Also, a common myth is that cutting out all dairy is ‘healthier’ in later life. In reality, dairy is a great source of vitamins, calcium and protein.”
“In our 70s, the priority should be to maintain movement and mobility by keeping bones, muscles and joints healthy,” says nutritional therapist Alexa Mullane, an advisor to the supplement company Wiley’s Finest.
“Digestive health is very important – as digestion slows, nutrient absorption is compromised and constipation can be common. Thirst also tends to decrease, so a focus on hydration is necessary.”
Mullane says that protein should be eaten as part of every meal to reduce the risk of muscle loss. “Aim for plenty of plant protein, which is easy to chew and increases the fibre content of meals.
“Beans, lentils, chickpeas, tofu, tempeh, peas, edamame beans, seeds and nuts are good sources of protein.”
For snacks, Mullane suggests hydrating fruits and vegetables such as cucumber, melon and oranges. “Staying well hydrated will help to lubricate joints, prevent brain fog, support energy levels and support gut health,” she explains.
"Fermented foods will help to improve digestive health and keep the gut microbiome happy,” Mullane says. “Aim to eat at least one fermented food each day, such as live yoghurt, kefir, kombucha, kimchi or sauerkraut."
To help keep joints supple, Mullane recommends oily fish such as salmon, mackerel, anchovies, sardines and herring, which are also a great protein source to support muscle health. “Eating small fish such as sardines with the bones in also provides calcium to support bone strength,” she adds.
“Hero foods in this decade include eggs, which are easy to digest, rich in protein, and high in choline for brain health and lutein for eye health. Sweet potatoes are high in potassium to help control blood pressure, rich in fibre for gut health, and high in antioxidants.”
“Avoid processed meat like bacon, which is a group-1 carcinogen and raises the risk of cancer,” says Mullane. She also cautions against excessive caffeine, which can affect hydration levels and sleep.
“In your 80s, the emphasis shifts again, now focusing on preserving resilience, recovering well from setbacks and maintaining a healthy relationship with food,” says Hunter. “Appetite and enjoyment of food often decline, while taste and smell may dull, and cooking for one may feel less appealing.”
Because of this, she says that simple, nourishing meals can make a real difference. "Soups with lentils and vegetables, omelettes with cheese and spinach, or smoothies with yoghurt and fruit are practical and enjoyable options. Smaller, more frequent meals may also be easier than three large ones."
Protein also becomes especially important. “Illness or reduced activity can lead to rapid muscle loss, so maintaining a steady intake of protein is essential,” says Hunter. “Eggs, fish, beans, poultry and dairy are all good choices.
"Healthy fats are important, too. Olive oil, nuts, seeds and oily fish provide energy and essential fats that protect the heart and brain, while also making meals more satiating.”
“Even in your 80s, small improvements to your diet can make a real difference to how you feel day to day,” Hunter adds.
“The joy of food should not be underestimated. Nutrition is as much about comfort and connection as it is about the nutrients it provides. A healthy lunch with a neighbour, a Sunday roast or a slice of cake with family can nourish both mind and body."
“When your appetite is low, it is tempting to fall back on tea and toast or a couple of biscuits,” says Hunter. “Comforting though they are, they won’t give you the protein or vitamins your body needs to stay strong.
“Something as simple as yoghurt with fruit, an omelette, or a bowl of soup with wholemeal bread can make all the difference.”
It really is never too late to start thinking more carefully about your nutrition, says Hunter. Simply adding an extra serving of vegetables to your meals, or including more protein at breakfast, can help you age well.
“Every positive choice you make, however small, is a powerful investment in your health and wellbeing today and for years to come,” she says. “Remember, eating well is less about adding years to your life and more about adding life to your years!”
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