Eating for energy after 60: protein, fiber, hydration
Topic: Nutrition
Reading time: 2 min
The older we get, the more “nutrition” is really about basics: enough protein, enough fiber, and enough fluids. When those are in place, everything gets easier.
The three anchors
- Protein: supports muscle, healing, and fullness.
- Fiber: helps digestion, cholesterol, and blood sugar stability.
- Hydration: helps energy, bowel regularity, and dizziness prevention.
The “build a plate” method
- ½ plate non-starchy vegetables (fresh, frozen, cooked—your call)
- ¼ plate protein (fish, eggs, poultry, beans, yogurt, tofu, lean meat)
- ¼ plate starch (whole grains, potatoes, fruit, beans)
- + fats (olive oil, nuts, avocado) for flavor and satisfaction
Protein: make it easier
- Keep “default proteins” ready: Greek yogurt, canned fish, rotisserie chicken, beans, eggs.
- Use protein at breakfast (it often reduces snacking later).
- If chewing is hard: soups, stews, yogurt, soft fish, eggs, smoothies.
Fiber and digestion
Increase fiber slowly and drink more water with it. A sudden fiber jump can cause gas or bloating.
- Beans, oats, chia, berries, apples, vegetables, whole grains
Tip: If constipation is new or severe, talk with a clinician—especially if there’s blood, pain, or unexpected weight loss.
What to ask your clinician
- “Do I need labs for iron, B12, or vitamin D?”
- “Are my medications affecting appetite or digestion?”
- “Would a referral to a dietitian help with my goals?”
Ask your clinician (starter questions)
- “What’s the most likely explanation in my case?”
- “What serious causes are we ruling out?”
- “Could any medications or supplements contribute?”
- “What’s the simplest next step?”
- “What should make me call you sooner or seek urgent care?”
If you want to prepare for a visit, try the Doctor Visit Checklist. For general support, browse Topics.