As the new year unfolds, many across the UK are turning their attention to healthier living. For individuals aged 60 and above, this focus is not just a seasonal resolution but a crucial strategy for navigating the physiological changes that come with later life. According to registered dietitian Nigel Denby, founder of Your Menopause by Harley Street at Home, fueling the body with vital nutrients is paramount for sustaining fitness, strength, and energy in 2026 and beyond.
Building a Robust Immune System with Colour
Older adults can be more vulnerable to seasonal illnesses like colds and flu. Nigel Denby emphasises that naturally boosting immunity should be a priority, achievable by consuming foods rich in antioxidants. He states that the standard 'five-a-day' recommendation provides a bare minimum, and to truly optimise health, one should 'eat a rainbow' of fruit and vegetables daily.
The colour of produce often indicates the antioxidants it contains. Dark leafy greens are typically high in B vitamins, while orange and yellow varieties are rich in vitamin A. Purple vegetables, such as red cabbage, contain powerful anthocyanins. Incorporating this spectrum into daily meals is a simple yet effective defence strategy for the immune system.
Essential Nutrients for Strength and Vitality
Addressing common deficiencies in later life requires smart dietary choices. Denby highlights several key areas where over-60s can make impactful changes.
Firstly, iron levels often dip in this age group, sometimes due to budget constraints or difficulties chewing tougher meats. Denby recommends lean red meat mince as an excellent and tender source of iron, noting it contains just as much iron as a sirloin steak. For those preferring vegetarian options, iron can be found in beans, pulses, fortified breakfast cereals, and eggs.
Secondly, fibre intake is frequently too low, leading to digestive issues. Denby advises increasing consumption of fruits, vegetables, and whole grains. Practical tips include leaving the skins on vegetables like new potatoes and adding beans to winter stews. He also singles out oats as an easy way to boost fibre.
Protein and Calcium: The Building Blocks for Later Life
Maintaining muscle mass and bone strength becomes increasingly important. Denby explains that adults generally need around one gram of protein per kilogram of body weight daily, but older individuals may require more to counteract natural muscle loss (sarcopenia).
He suggests including a source of protein at every meal, such as eggs or yoghurt at breakfast, cheese or cold meats at lunch, and chicken, fish, red meat, or tofu in the evening.
For bone health, calcium and vitamin D are critical. Denby notes that many over-60s do not consume enough calcium and recommends aiming for three servings of dairy-rich food daily. A serving could be a small pot of yoghurt, a 40g piece of cheese, or 200ml of low-fat milk. Those opting for dairy-free alternatives should ensure they are calcium-enriched.
By focusing on these fundamental nutritional pillars—a rainbow of produce, adequate iron and fibre, plus sufficient protein and calcium—individuals in their 60s and beyond can proactively support their energy levels, immunity, and overall well-being throughout 2026.
