As the festive season fades, many resolve to embrace healthier eating habits. However, rather than succumbing to fleeting food trends, the emphasis should be on providing our bodies with fundamental nourishment. This becomes particularly critical for those in their 60s and beyond, a life stage where significant physiological changes necessitate a heightened focus on health.
Registered dietitian Nigel Denby, founder of Your Menopause by Harley Street at Home, has outlined key foods for 2026 aimed at supporting well-being. Older adults are more susceptible to winter colds and flu, so Denby recommends boosting immunity with antioxidant-rich foods. “The recommendation of five fruit and veg a day is there to give us the bare minimum of antioxidants,” he says, advising a rainbow of fruit and vegetables daily.
Iron levels tend to be lower in the over-60s due to factors like low income or chewing difficulties. Denby highlights red meat as a top iron source, suggesting older adults cook with lean mince for tenderness. Vegetarian options include beans, pulses, fortified breakfast cereals, and eggs.
Fibre intake is often inadequate in over-60s, leading to bowel issues. Denby recommends adding fruits, vegetables, and whole grains, such as oats, and leaving skins on potatoes. Adding beans to casseroles also boosts fibre.
Protein needs may increase with age to combat muscle loss. Denby advises consuming protein at every meal from dairy, meat, fish, eggs, tofu, or nuts. He also notes a rise in osteoporosis and suggests calcium-rich foods for bone health.
