Eating for Health: My Approach to Staying Fit Over 60

Eating for health and staying fit over 60 can look different for everyone, and that’s okay. We all have unique bodies, genetics, metabolism, and health factors that influence how we feel and look. That’s why there’s no one-size-fits-all approach to fitness or diet.

What works for me may not work for you, and that’s something I’ve come to understand over my 30 years in the fitness industry. Nevertheless, I’m happy to share the principles behind my daily food choices that help me feel strong, healthy, and energized every day.

The Truth About Eating for Health: Keep It Simple

There’s no secret formula for staying healthy, and unfortunately, the diet industry often complicates things with restrictive rules, food guilt, and confusion. Instead, the key to eating for health is simplicity—focusing on nutrient-dense foods that nourish your body without stressing over every little detail. Healthy eating doesn’t have to be expensive or complicated. It’s about balance and making sustainable choices, not following the latest diet trend or cutting out foods you enjoy.

Moreover, many of us get caught up in food fears or think we need to avoid certain foods to stay healthy. However, here’s the truth: Eating for health isn’t about depriving yourself or feeling guilty. In fact, it’s about finding the right balance that supports your well-being and makes you feel good. No food is inherently “bad” when consumed mindfully, and indulging every now and then is part of a healthy lifestyle.

The 90/10 Rule: Moderation is Key

I’ve spent over three decades in the fitness world, and I can tell you this: I’ve enjoyed my share of burgers, fries, pizza, and brownies. But the key to long-term health is moderation. That’s why I follow the 90/10 rule most of the time. This means 90% of the time, I focus on eating nutrient-rich, whole foods, and 10% of the time, I allow myself to indulge in foods that are more for enjoyment than for nutrition.

Sometimes, I lean more toward the 80/20 rule, depending on the situation. It’s all about balance and embracing the joy of eating without feeling restricted. Life is about enjoying the process, not following strict food rules that bring stress or anxiety.

Eating for Health: What Works for Me

Everyone’s dietary needs and preferences are different, but here’s a look at what works for me. I like to keep things simple and eat a variety of nutritious foods, focusing on healthy carbs, lean proteins, fats, and plenty of water. I also make sure to space my meals out every three hours to maintain energy throughout the day.

Here’s what a typical day looks like for me:

Meal 1:

• No-sugar fiber cereal with fresh fruit, nuts, and almond milk OR oatmeal with peanut butter

• One boiled egg

Meal 2:

• Turkey sandwich with sprouts, spinach, cheese, and avocado
• Sometimes a protein shake

Meal 3:

• Power bowl: quinoa, roasted veggies, potatoes, and seasoned ground turkey breast

Meal 4:

• Banana with peanut butter or rolled deli turkey breast slices with string cheese

Meal 5:

• Grilled salmon with roasted veggies and quinoa

As a coach, I never count calories or obsess over exact portions. Instead, I use my palm as a guide for portion sizes, especially when it comes to protein. Measuring cups are always on hand for wet ingredients like almond milk. I also make sure to include a small indulgence in my routine—dark chocolate every day!

Why I Cook at Home: Control and Simplicity

Cooking at home is a huge part of my healthy eating strategy. It allows me to control exactly what goes into my meals, ensuring I stay on track with my nutrition. While I might be a creature of habit and enjoy repeating meals, I make sure to change up my dinner each night to keep things interesting and satisfying.

Nutrition and Fitness After 60: Aging with Strength

As we age, the importance of nutrition and fitness only grows. Proper nutrition, combined with consistent exercise, is key to aging well. Over the years, I’ve shared countless tips and insights on my Instagram page, where I focus on aging gracefully through fitness and mindful eating. If you’re not already following, I’d love for you to join the conversation!

Closing Thoughts: Staying Healthy at Any Age

Staying healthy at any age, especially over 60 is all about finding what works for your unique body and lifestyle. There’s no magic formula, but by simplifying your approach to nutrition, focusing on balance, and incorporating foods you enjoy, you can create a sustainable eating plan that supports long-term wellness. If you’re looking for more tips, updates, or inspiration, make sure to subscribe to my blog and follow me on Instagram. Here’s to thriving at every age!