Nutrition after 60: protein, fiber, and hydration without gimmicks
Small upgrades beat extreme diets you cannot sustain.
Protein at breakfast
Yogurt, eggs, nut butter on toast, or tofu scramble help older adults maintain muscle when paired with resistance work (see movement guide).
Fiber gradually
Increase vegetables and whole grains slowly and drink water—big jumps can cause bloating or affect some medications. Ask your clinician if you are unsure about your fluid limits.
Hydration cues
If you rarely feel thirsty, schedule fluids with meals. Pale urine is a rough adequacy signal; very dark urine with dizziness deserves medical attention.
Reviewed by R. Gomez, RD · April 2026