Best Diet for Women Over 60

The best diet for women over 60 is generally not a restrictive fad, but a nutrient-dense eating pattern that supports key areas that change with age: bone health, muscle mass, and heart/brain function.

The two most highly recommended and scientifically supported diets are the Mediterranean Diet and the DASH Diet, or a combination of the two (often referred to as the MIND diet).¹ These are more accurately described as sustainable lifestyles rather than strict diets.

1. The Mediterranean Diet

This eating pattern is consistently ranked as one of the healthiest in the world for longevity, brain health, and reduced risk of chronic diseases.²

Key Principles	Focus on...	Benefits for Women Over 60
Healthy Fats	Olive oil (extra virgin) as the main source of fat, along with nuts, seeds, and avocados.	Reduces inflammation, supports heart health, and helps brain function.
Plant-Based Focus	Lots of vegetables, fruits, whole grains, and legumes (beans/peas).	Provides essential fiber for digestive health and antioxidants for cell protection.
Lean Protein	Fish (especially fatty fish like salmon for Omega-3s) consumed weekly; poultry and eggs in moderation; red meat limited to once a week.	Supports muscle mass maintenance (sarcopenia) and provides Vitamin D.
Dairy	Low-fat dairy (yogurt, small amounts of cheese) for calcium.	Crucial for bone density maintenance and fighting osteoporosis.

2. Key Nutritional Focus Areas for Women Over 60

Regardless of the "diet" label, every woman over 60 should prioritize these specific nutrients:

Nutrient	Why It's Important	Best Food Sources
Protein	Necessary to maintain muscle mass (combats sarcopenia) and bone strength. Older adults often don't get enough.	Lean meat, poultry, fish (canned with bones like sardines), eggs, beans/lentils, low-fat dairy, and fortified soy products.
Calcium	Essential for preventing bone loss and osteoporosis (accelerated after menopause).	Low-fat dairy, fortified non-dairy milk and juices, dark green leafy vegetables (kale, collard greens), and calcium-set tofu.
Vitamin D	Your body needs Vitamin D to properly absorb Calcium. Production from sunlight can decline with age.	Fatty fish (salmon, tuna), fortified milk and cereals, and supplements (often recommended).
Vitamin B12	Important for nerve function. Absorption decreases with age due to lower stomach acid.	Fortified cereals, meat, fish, poultry, and supplements (often necessary).
Hydration	The sense of thirst declines with age, increasing dehydration risk.	Water, low-fat milk, 100% fruit or vegetable juices, and water-rich fruits and vegetables.

⚠️ A Note on Calories and Supplements

• Calorie Needs Decline: Since metabolism slows down and physical activity may decrease, your body needs fewer calories than it did in your 30s or 40s.³ It becomes crucial to ensure every calorie counts by choosing nutrient-dense foods (like vegetables and lean protein) over empty calories (added sugars and processed foods).⁴

  
  

• Consult a Professional: Before making major dietary changes or starting supplements, it is always recommended to consult with your doctor or a Registered Dietitian to tailor a plan to your specific health history, medications, and needs.