Age-defying routine at 62 looks like a clean diet, home-cooked food and a disciplined lifestyle. These habits are exactly what support healthy ageing and help maintain energy, strength and glowing skin even in the 60s.
As metabolism slows with age, the body requires better nutrient density rather than more calories. Starting the day with warm water keeps digestion active and helps remove toxins. Including fresh fruits like papaya, apple, banana and avocado provides natural fibre, antioxidants, potassium and healthy fats. These protect cells from ageing and support gut health.
Breakfast including eggs, nuts and blueberries is an excellent combination of high-quality protein, omega-3 fats and powerful antioxidants. Protein becomes especially important in the 60s to prevent muscle loss, improve mobility and support immune function.
Traditional foods like nachni (ragi) roti add a valuable dose of calcium and iron, helping maintain bone health and prevent anaemia — both common concerns at this age. A salad-rich lunch keeps digestion light while supplying vitamins and hydration. Having simple home-cooked food for dinner supports better sleep, which is important for cellular repair and memory.
In your 60s, the right diet should focus on:
✔ Protein at every meal — eggs, paneer, lean meats, legumes
✔ Plenty of colourful fruits and vegetables
✔ Whole grains like ragi, oats, and millets
✔ Good fats — nuts, seeds, olive oil
✔ Hydration through water and herbal drinks
✔ Limited sugar, processed food and deep-fried items
🚫 Foods to Limit in Your 60s:
Deep-fried snacks and fast food — increase inflammation
Excess sugar — raises diabetes & heart risk
Too much salt — worsens blood pressure
Packaged foods with preservatives
Red/processed meats in large amounts
Late-night heavy meals — poor digestion & sleep
Healthy ageing doesn’t require restrictive diets. Protein, calcium, fibre and antioxidants become essential to maintain muscle strength, bone health and immunity. A colourful, home-cooked plate with enough hydration can truly slow visible ageing. It’s not about eating less — it’s about eating right for your age.
Disclaimer: The views expressed in this article are of the author and not of Health Dialogues. The Editorial/Content team of Health Dialogues has not contributed to the writing/editing/packaging of this article.