“It looks like the optimal calories [for most older adults] will be 1,800 [a day],” she says.“And for successful aging, we think about the entire body, rather than just specific organs.” Many foods are especially good for certain parts of your body.
As you get older, you need more protein for that rebuilding process.
“If you don’t eat enough protein, you’ll be breaking down more than you’re rebuilding,” Rock says.
I probably would tell someone that if you want to be functioning well, then some fruits and antioxidants will do better for you than another slice of cake," says Adam Drewnowski, Ph D, director of the Nutritional Sciences Program at the University of Washington.
Antioxidants, found in many vegetables and in fruits like blueberries, help ease inflammation.
You’ll want to be careful, though, because too much can cause constipation.
Talk with your doctor or dietitian about what would be best for you.
Low-fat or fat-free yogurt, cheese, milk, lean meats, fish, other seafood, and beans can help with that.
And eggs are an excellent source of protein, too, and they don’t have the saturated fats that meat have.
“Your brain runs on blood flow, just like your heart,” says Rock.
“So if you’re eating a lot of saturated fats, it makes it less likely that you’ll have those nice clean arteries to supply that brain tissue with blood.” Try to get tomatoes, blueberries, green leafy veggies like spinach and kale, turmeric, and nuts (especially walnuts) into your diet.