Best diet for male over 60
Pro Research Analysisby 
Searched over 200M research papers
Best Diet for Males Over 60
Nutritional Adequacy and Energy Intake
For males over 60, maintaining a nutritionally adequate diet is crucial. A study assessing the diet of elderly individuals in Ireland found that the primary sources of energy were bread, meat, potatoes, and milk. The macronutrient distribution was within recommended guidelines, with protein, fat, and carbohydrate intakes at 14.90%, 33.97%, and 48.22% of total energy intake, respectively. However, there were deficiencies in vitamin D and folate intake. Increasing the consumption of fruits and vegetables could improve the intake of these essential micronutrients. Additionally, regular physical activity is recommended to allow for a higher energy intake and better overall health1.
Impact of Diet on Sexual Health
Diet also plays a significant role in male sexual health, particularly in reducing the prevalence of erectile dysfunction (ED) and improving testosterone levels. Research indicates that adherence to the Mediterranean diet, which is rich in fruits, vegetables, whole grains, and healthy fats, can lessen the severity of ED. Furthermore, weight loss through low-fat, low-calorie diets has been shown to improve erectile function and testosterone levels in obese and overweight men. Conversely, a Western diet, high in processed foods and sugars, is associated with lower semen quality2.
Adherence to WHO Guidelines and Longevity
Adhering to the World Health Organization (WHO) dietary guidelines can significantly impact longevity. A study involving elderly adults from Europe and the United States found that greater adherence to these guidelines, measured by the Healthy Diet Indicator (HDI), was associated with a lower risk of all-cause mortality. For every 10-point increase in HDI score, there was a 10% reduction in mortality risk for men. This adherence translates to an increased life expectancy of approximately two years at the age of 603.
Optimized Diet for Increased Life Expectancy
A modeling study has shown that an optimized diet, which includes higher intakes of whole grains, legumes, fish, fruits, vegetables, and nuts, while reducing red and processed meats, sugar-sweetened beverages, and refined grains, can significantly increase life expectancy. For men aged 60, switching from a typical Western diet to this optimized diet could increase life expectancy by 8.8 years. Even a more feasible approach, which is a midpoint between an optimal and a typical Western diet, could still result in a life expectancy increase of 7.3 years4.
Conclusion
For males over 60, a diet rich in fruits, vegetables, whole grains, legumes, nuts, and fish, while low in red and processed meats and sugary beverages, is highly beneficial. This dietary pattern not only ensures nutritional adequacy but also supports sexual health and increases life expectancy. Adhering to WHO dietary guidelines and incorporating regular physical activity can further enhance these benefits.
Sources and full results
Most relevant research papers on this topic
Dietary intakes in Ireland of a healthy elderly population
A healthy elderly population in Ireland has adequate macronutrient intake, but overall energy intake is lower than younger age groups, which may contribute to lower micronutrient intake.
Diet and Men's Sexual Health.
A Mediterranean diet may reduce erectile dysfunction, while a low-fat, low-calorie diet may improve erectile function and testosterone levels, while a Western diet is associated with lower semen quality.
Systematic Review
Highly CitedAdherence to a healthy diet according to the World Health Organization guidelines and all-cause mortality in elderly adults from Europe and the United States.
Greater adherence to the WHO guidelines is associated with greater longevity in elderly men and women in Europe and the United States.
Meta-Analysis
Rigorous JournalHighly CitedEstimating impact of food choices on life expectancy: A modeling study
A sustained change to an optimal diet, including whole grains, legumes, fish, fruits, vegetables, and nuts, can increase life expectancy by more than a decade for women and men.
Meta-AnalysisRigorous JournalHighly CitedDeterminants of Intention to Adopt a Low-Fat Diet in Men 30 to 60 Years Old: Implications for Heart Health Promotion
The theory of planned behavior can effectively promote heart health in 30- to 60-year-old men by targeting work sites and peer-group organizations, emphasizing adapting usual recipes, and appealing to emotion as well as reason.
Observational StudyFood group consumption and self‐rated diets of elderly community‐dwelling Canadian males. The Manitoba Follow‐up Study
Daily consumption of fruits, vegetables, and grain products is positively associated with healthier self-rated diets among Canadian elderly males.
Observational StudyDietary patterns, foods and nutrients in male fertility parameters and fecundability: a systematic review of observational studies
Adherence to a healthy diet rich in omega-3 fatty acids and antioxidants may improve semen quality and fecundability rates in males, while high intake of alcohol, caffeine, and red meat and processed meat may negatively impact partner's chances of pregnancy or fertilization.
Systematic Review
Very Rigorous JournalHighly CitedFlexitarian Diets and Health: A Review of the Evidence-Based Literature
Flexitarian diets may improve body weight, metabolic health, blood pressure, and reduce the risk of type 2 diabetes, and may help treat inflammatory bowel diseases.
Systematic ReviewHighly CitedA Review of Nutritional Requirements of Adults Aged ≥65 Years in the UK.
Age-specific UK recommendations for protein, calcium, folate, vitamin B-12, and fluid intake are appropriate for those 65 years, while insufficient evidence exists for other nutrients.
Systematic ReviewVery Rigorous JournalHealthy Eating Index scores among adults, 60 years of age and over, by sociodemographic and health characteristics: United States, 1999-2002.
Many older adults' diets need improvement, with many sociodemographic and health characteristics influencing their intake of food and nutrient groups and overall dietary quality.
Observational StudyHighly Cited