6 foods you should eat more of after 60, according to dietitians

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Thurs, June 25, 2026 at 7:40 PM EDT

We hate to break it to you, but what you eat in your 60s still matters — maybe more than ever. "Nutrition is always impactful for better health," says registered dietitian Lisa Valente. "But choosing healthy foods can be especially important for older adults, who have different nutrient needs." And those needs are consequential: older adults face a higher risk of heart disease, type 2 diabetes, osteoporosis, sarcopenia (loss of lean muscle mass) and macular degeneration, along with memory issues and falls.

Can, say, a daily mixed green salad undo genetics and less-than-stellar habits of decades past? No. But all the experts we spoke to agree: You can move the needle on your quality of life by being intentional about what's on your plate.

How your nutrient needs change

Starting at age 51, you need a little more calcium to protect bone health, and post-menopausal women need about half as much iron as they did in their younger years. But otherwise, your nutrient needs don't shift all that dramatically once you pass 50. Most vitamin and mineral targets stay about the same.

The biggest shift is in protein. While the standard recommendation is 0.8 grams per kilogram of body weight daily, many experts recommend older adults aim for 1.0–1.2 grams — that's roughly 68–82 grams of protein a day for a 150-pound person, up from about 55 grams. The reason? Aging muscles respond less efficiently to protein, so the extra helps preserve muscle and guard against sarcopenia.

The tricky part? Consuming enough protein gets harder just as your body needs more of it. You're likely eating less than you used to, thanks to a slower metabolism and less activity. Plus, some older adults find their appetite declines too, due to factors like medication side effects and eating alone more often. This means you need to pack more nutrients into fewer calories. In other words, make your bites count.

Drawing on my own experience as a dietitian plus the insights of four fellow RDs, here are six foods worth eating more of as you enter your 60s and beyond.

Beans and lentils

These pantry staples deliver fiber and protein, two key nutrients for your 60s, says Valente.

High fiber intake benefits heart health by helping lower LDL cholesterol, and it may even be good for your brain. "Newer research shows that high fiber intake is linked to improved cognitive function in adults over 60," Valente says. And fiber also helps with constipation, something about one-third of older adults have dealt with, at least occasionally.

Beans and lentils are also an "inexpensive, versatile protein source," notes registered dietitian Lisa Andrews, who's a proud 59.5-year-old. Beyond protein and fiber, they're both excellent sources of B vitamins, which are important for brain and heart health and for energy production. They're also a surprisingly good source of anti-inflammatory and antioxidant plant compounds.

Veggie burgers, tacos, soups, salads … seriously, what can't beans lentils do?

Fatty fish 

"One of the best foods to eat in your 60s is fatty fish like wild salmon, sardines or mackerel," says registered dietitian Maria Faires. The American Heart Association recommends eating two three-ounce servings a week to meet omega-3 needs — a target that matters even more as we age. "The omega-3 fatty acids (EPA and DHA) support heart and brain health at exactly the stage when cardiovascular risk and cognitive decline become bigger concerns," Faires says.

Fatty fish is also a high-quality protein — important for holding onto muscle mass — and "salmon and sardines, especially with the bones, provide vitamin D and calcium, a combination that supports bone density," Faires says.

While you can certainly meet your two servings per week by buying salmon filets, canned fish counts too (and is far less expensive).

Mushrooms 

Mushrooms might not be the first food that comes to mind as a nutrient powerhouse — but maybe they should be. "They can help protect cells from damage, support the immune system, the heart and the brain and have been shown to help maintain telomere length — which promotes healthy aging by allowing cells to maintain their function," says Valente. They're also an excellent source of selenium, copper, folate, niacin and riboflavin.

Perhaps most notably, mushrooms are one of the best dietary sources of ergothioneine — an amino acid that declines after age 60. According to a 2023 review in the British Journal of Nutrition, low levels of this amino acid have been associated with a more rapid rate of cognitive decline. It may also help protect against heart disease.

Mushrooms are also one of the few food sources of vitamin D — particularly wild varieties like chanterelles and morels, or any labeled UV-treated — a nutrient many older adults fall short on.

If a side of sautéed shiitakes isn't your speed, try adding cooked, finely chopped mushrooms to your burgers, meatballs or pasta sauce for a nutritious boost without the overwhelming mushroom taste or texture.

Greek yogurt 

Greek yogurt delivers calcium and protein for your bones and muscles, probiotics for gut health — and, perhaps surprisingly, a strong case for your heart too. It's a key component of the DASH diet, an eating pattern designed to prevent and manage high blood pressure, thanks to its mix of calcium, potassium, magnesium and protein, Andrews notes.

When shopping for Greek yogurt, look for options that are low in added sugar and contain live active cultures. Icelandic yogurt (skyr) tends to be a bit more expensive, but it's generally higher in protein and lower in sugar than many Greek varieties.

Eggs 

Never mind the anti-egg sentiment of the '70s and '80s. While it's true eggs contain cholesterol, research has shown that dietary cholesterol has little to no effect on blood cholesterol levels for most people. That's not a license to whip up a six-egg omelet daily (eggs do have some saturated fat), but eating one or two a day is an easy way to get in more protein and other nutrients key for healthy aging.

First up, choline. This nutrient gets a lot of attention during pregnancy for fetal brain development, but it matters in adulthood too — supporting neurotransmitter production and, by extension, memory and cognitive performance as you age.

Eggs also contain lutein and zeaxanthin — antioxidants linked to eye-health benefits — plus vitamin D, selenium and vitamin B12, another nutrient older adults are often lacking. Registered dietitian Sharon Eller, 61, is a fan. She keeps a stash of Costco egg bites in the freezer and hard-boiled eggs in the fridge at all times.

Leafy greens

Spinach, kale and other leafy greens are key components of the MIND diet, an eating pattern developed to help protect against dementia and Alzheimer's and slow their progression. Andrews points to a striking finding from a 2018 study of 960 participants in the Memory and Aging Project, which found that adults who ate about one serving of leafy greens a day had a significantly slower rate of cognitive decline than those who rarely ate them — a difference equivalent to being 11 years younger.

Why? Leafy green veggies are packed with anti-inflammatory and antioxidant compounds, including lutein and beta-carotene, plus vitamin K and folate, which are essential for brain health.

Because salads can get boring after a while, Andrews recommends adding chopped spinach to eggs, soups, sauces and smoothies — though you'll want a powerful blender to make sure you don't end up with little leafy bites in your sips.

FAQs

What is the healthiest diet for people over 60?

The Mediterranean diet is one of the best-researched eating patterns out there, and it regularly lands at or near the top of "best diet" lists. More of a flexible eating pattern than a rigid diet, it's a good option for older adults: it's been linked with benefits for heart health, brain health and overall longevity.

How much protein do people over 60 need?

The official recommendation is 0.8 grams of protein per kg of body weight per day, but many experts and organizations, including the National Council on Aging, recommend 1.0 to 1.2 grams — roughly 68–82 grams a day for a 150-pound person — to help protect against age-related muscle loss.

What is the best multivitamin for people over 60?

The best multivitamin for older adults depends on your diet. That said, Thorne's Men's Multi 50+ and Women's Multi 50+ are excellent options. The formulations are comprehensive and use nutrient forms that are easy to absorb. The catch? The full serving runs up to six capsules a day.

If you'd rather not down that many pills, MegaFood's Men's and Women's Advanced 55+ are great alternatives. While they don't carry the same third-party certification as Thorne, MegaFood has a solid reputation for high-quality supplements and tests its products for purity and contaminants. The Advanced 55+ formulas feature choline and selenium to support brain health, as well as vitamins D and B12. Best part? It's just two tablets a day.

Meet our experts

• Lisa Valente, RD, registered dietitian in Burlington, Vt.

• Sharon Eller, RDN, registered dietitian in Dallas

• Lisa Andrews, RD, registered dietitian and founder of Sound Bites Nutrition 

• Maria Faires, RD, registered dietitian and founder of My Active Nutrition

Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.