Whether you’ve just entered your 60s or have been there for a second already, you can likely feel your body undergoing many changes. And because of this, it’s important to continue adapting healthy habits with food and exercise. While there are plenty of habits you can try that will help you in your health goals, there are also certain ones that can wreck your body as you age. To find out which eating habits you should avoid in your 60s, we talked with some expert dietitians to get their advice.
Prebiotics are the nutrients that fuel your gut bacteria and are essential for ensuring your gut health remains strong and your hormones are supported as you enter this next decade of your life,” says Kara Landau, RD and founder of The Prebiotic Dietitian.
“As one ages, gut diversity diminishes naturally and this can have a negative impact on many aspects of health, including hormones responsible for satiety and weight management, overall metabolic health, and more.
By consuming foods rich in prebiotics, such as onions, garlic, cooked and then cooled potatoes and rice, jicma, uncooked oats, legumes and lentils, as well as nuts such as cashews and pistachios, you can support the diverse bacteria in your gut to thrive, rather than diminish, and reap the ongoing benefits.”
Sure! Here’s an SEO-friendly blog post titled “Over 60? Avoid These 7 Eating Habits That Are Wrecking Your Body”—crafted to help readers 60+ identify and change harmful eating habits that impact their health.
Over 60? Avoid These 7 Eating Habits That Are Wrecking Your Body
As we age, our bodies undergo many changes that affect how we digest, absorb, and use nutrients. If you’re over 60, adopting healthy eating habits is more important than ever to maintain energy, muscle mass, bone density, and overall wellness.
Unfortunately, certain common eating habits can quietly damage your health, accelerate aging, or increase the risk of chronic diseases. In this guide, we’ll reveal 7 eating habits to avoid after 60 so you can protect your body and enjoy a vibrant life.
Why Nutrition Matters More After 60
Aging brings changes like slower metabolism, reduced muscle mass (sarcopenia), changes in digestion, and increased risk of chronic conditions like diabetes, heart disease, and osteoporosis. Eating well is key to slowing these processes, boosting immunity, and maintaining quality of life.
7 Eating Habits to Avoid If You’re Over 60
1. Skipping Meals, Especially Breakfast
Skipping meals can cause energy crashes and make it harder to meet your nutrient needs. Breakfast is especially important as it jumpstarts your metabolism and provides fuel for your brain and muscles.
- Why it’s harmful: Can lead to overeating later, low blood sugar, and muscle loss.
- Better habit: Eat balanced meals spaced evenly throughout the day.
2. Relying Too Much on Processed Foods
Processed and packaged foods are often high in sodium, unhealthy fats, and added sugars—all of which can worsen blood pressure, cholesterol, and inflammation.
- Why it’s harmful: Increases risk of heart disease, diabetes, and inflammation.
- Better habit: Focus on whole foods like fresh vegetables, fruits, lean proteins, and whole grains.
3. Ignoring Protein Intake
Protein needs often increase with age to preserve muscle mass and strength. Many older adults don’t eat enough protein, which can accelerate frailty and slow recovery from illness or injury.
- Why it’s harmful: Leads to muscle loss, weakness, and decreased mobility.
- Better habit: Include high-quality protein sources (lean meats, dairy, legumes) in every meal.
4. Drinking Too Much Alcohol
Alcohol can interfere with nutrient absorption, disrupt sleep, and contribute to dehydration and liver problems.
- Why it’s harmful: Impairs immune function and cognitive health.
- Better habit: Limit alcohol intake and stay hydrated with water and herbal teas.
5. Not Drinking Enough Water
Older adults often have a reduced sense of thirst, increasing the risk of dehydration, which can cause fatigue, confusion, and kidney issues.
- Why it’s harmful: Dehydration impacts energy, digestion, and brain function.
- Better habit: Aim to drink at least 6-8 glasses of water daily.
6. Overconsuming Sugary Treats and Sweets
Excess sugar contributes to weight gain, insulin resistance, and inflammation, worsening risks for diabetes and heart disease.
- Why it’s harmful: Raises blood sugar and promotes unhealthy fat accumulation.
- Better habit: Choose natural sweeteners like fruit and limit sweets to occasional treats.
7. Eating Large Portions Late at Night
Large meals before bedtime can disrupt digestion and sleep quality, leading to weight gain and poor metabolic health.
- Why it’s harmful: Impairs sleep and increases acid reflux risk.
- Better habit: Eat lighter dinners and avoid eating 2-3 hours before bed.
Tips for Healthy Eating After 60
- Prioritize nutrient-dense foods rich in vitamins, minerals, and fiber.
- Keep portion sizes moderate to maintain a healthy weight.
- Plan meals ahead to avoid impulsive, unhealthy choices.
- Stay physically active to complement your healthy eating habits.
- Consult a dietitian or healthcare provider for personalized advice.
Conclusion
Your 60s and beyond can be some of the healthiest and most fulfilling years of your life. Avoiding these 7 harmful eating habits can protect your body, boost your energy, and support your independence.
Start making small, sustainable changes today and enjoy the benefits of better nutrition for years to come.