Romas Foord for The Times

My late father said that when you turn 40 you’re still young, and at 50 you can still fool yourself that you are. At 60, however, there’s nowhere to hide. He was right, everything gets riskier with age — the average age of a first heart attack for men is 65, for example, while hypertension affects 67 per cent of men aged 55-74. I’m turning 60 in December, and while I am not especially bothered about it (better than the alternative, as Dad also used to say), I do hope to reach this and the following milestones in decent health.

I have been a nutrition therapist for 24 years, helping clients of all ages to improve their health through what they eat, and I believe that, at this stage in my life in particular, good nutrition is the cornerstone to health. A diet that is rich in fiber, complex carbohydrates, lean protein and good fats can help to reduce the risk of progressive health conditions, ranging from cardiovascular disease to impaired cognitive function.

For the most part I practice what I preach. I eat well and modestly, keeping an eye on my weight, which fluctuates between 77kg and 80kg (12st 2lb and 12st 8lb). I exercise three times a week but am aware that I should be doing more weight-bearing exercise to maintain muscle tone and yoga or Pilates to improve flexibility and core strength.

I maintain my mood by doing the things that bring me joy, such as spending time with friends and family, reading books, watching films and, more recently, walking and doing spin classes, as well as treating myself to the occasional Bendicks Bittermint.

As I approach 60, I can’t help but be aware of the various health issues that are becoming increasingly important. Here’s what I eat to protect myself.

Start the day with Greek yoghurt

You need 20 per cent more calcium a day at 60 than you do at 50 — eat yoghurt, tofu or almonds daily

Osteoporosis affects about one in five men over 50 (compared with one in three women) and the risk can be exacerbated by alcohol and smoking, as well as by being deficient in certain minerals, notably magnesium and calcium, along with vitamin D.

Over the age of 55 your levels of stomach acid fall, which may impair digestion and affect the absorption of key minerals, including magnesium and calcium, which are directly involved in maintaining bone density. I need about 1,200mg of calcium daily, 20 per cent more than I would have a decade ago.

I make sure I include calcium-rich foods in my daily diet, and start the day with a breakfast of Greek yoghurt (90g of calcium in two tablespoons) with nuts and berries. I add other sources during the day too — a third of a pint of milk has about 250mg, an 85g serving of sardines has 370mg and a matchbox-size piece of cheddar has 201mg.

Lentils, spinach, oats, pumpkin seeds and all green vegetables are especially rich in magnesium, and some of these feature in my diet every day.

Keep blood pressure down with nuts and seeds

I am always mindful of overall heart health as my father had a heart attack and bypass in his fifties (though he lived to 84). Blood pressure can creep up as we age — not to show off, but mine is still 120/75, the healthy range being anywhere between 90/60 and 120/80. Hypertension, or raised blood pressure, is a significant contributor to cardiovascular disease and can be influenced by several factors. Family history plays a role, as do poor sleep, stress, cholesterol levels, being overweight, and alcohol and salt intake. Blood pressure is linked to the balance between sodium (found in salt) and potassium. In broad terms, sodium is found in the fluids outside the body’s cells while potassium is found primarily inside cells. Too much salt will increase blood volume, pushing up pressure.

We only need some 200mg salt a day (to help the body with nerve and muscle function), which is actually very little considering that the NHS advises an upper limit of 6g a day. While I only eat a minimal amount of processed foods — these tend to be rich in salt — I do add a little to food to enhance the flavor. You can offset salt intake by increasing potassium levels, so I eat plenty of fruit, vegetables, legumes, nuts and seeds, which go some way to counteracting my modest sprinkles. Ideally, we should aim for 4,700mg potassium a day, a level achieved by eating lots of fruits and vegetables. A medium-sized sweet potato provides 542mg, a banana 422mg, 100g cooked spinach 466mg and two slices of watermelon 641mg.

Eat eggs to combat muscle loss

Make sure every meal and snack contains some protein to maintain muscle mass.

Another challenge I’m facing is sarcopenia: the reduction in muscle mass, strength and function, which generally affects up to 20 per cent of people aged 60 (and up to 50 per cent of those aged 80 and over). I had a viral infection a few weeks ago and lost 3kg in a week and was alarmed at how much of this was visible in my muscle tone, which has reminded me once again how much my body is changing with age.

It’s not just about aesthetics, because muscle mass is linked to mortality rates, and is influenced in part by protein intake, exercise and testosterone.

The general rule of thumb is to consume 1g protein per kilo of body weight, twice or more a week — rising to about 1.5g a day if undertaking regular weight-bearing exercise. I weigh 77kg, but because I include some weight-bearing exercises in my routine I aim for 100-120g protein daily. For reference, an average chicken breast contains about 27g of protein; an egg 6g; a 200g salmon fillet 40g; and four tablespoons of chickpeas 10g. I find the best way to get adequate protein is to ensure I have some with every meal and snack. As well as my breakfast of Greek yoghurt with walnuts, I usually have a mid-morning and mid-afternoon snack — that could be nut butter on an oatcake, or a boiled egg, cherry tomatoes and mixed seeds.

How to maintain healthy cholesterol levels — essential as we age

There is a strong link between raised cholesterol and heart disease over the age of 50. Many factors can influence raised cholesterol, including lack of exercise, being overweight, smoking and eating excess foods high in saturated fats, such as red meat, dairy and many processed foods. We need a small amount of saturated fat in our diet but the upper limit is 30g a day (100g rib-eye steak has 10g and a 25g slice of cheddar cheese 6g).

Cholesterol is made in the liver and excess is cleared away via the gut. To do this efficiently the gut needs plenty of fiber. One type of fiber, beta-glucan, is especially good at clearing cholesterol, and is found in oats, barley, rye and shiitake and maitake mushrooms. Ideally, we should aim for 3g daily — I crumble a couple of oatcakes onto salad or vegetables, or have one with nut butter as a snack (one oatcake supplies about 1g beta-glucan, while there are 3g in a small bowl of porridge).

Despite my efforts — a diet rich in fiber of all types and low in saturated fats — my total cholesterol had been creeping up for genetic reasons. I took the advice of a cardiologist five years ago and started taking a statin at a low dose. Along with paying attention to my diet, my cholesterol levels are now fine.

What I eat for brain function and memory

Doing what I can to avoid cognitive decline is increasingly important. Risk factors are very varied but include raised blood pressure, cholesterol, excess alcohol and poor sleep. I am confident that these aren’t too much of a problem for me, save the pinot noir, but I make sure that my intake of omega-3 fats — which contribute to the maintenance of normal brain function — is consistent by eating salmon, mackerel, anchovies or tuna three times a week.

There are three forms of omega-3: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), both of which are found in high concentrations in oily fish such as mackerel, tuna and herring; and alpha linolenic acid (ALA), which is found in flaxseed, chia seeds and walnuts. All have similar properties, although the marine versions are considered marginally superior.

I include chopped walnuts in my breakfast yoghurt and a sprinkle of mixed seeds on salads or soups. Omega-3 fats also have anti-inflammatory properties and can help to reduce cholesterol and blood pressure.

Older men should eat 30g of fiber every day to boost declining gut bacteria

Levels of beneficial bacteria decline with age, and as they play a role in digesting food and reducing the ill effects of unwanted bacteria in the body, as well as having an influence on metabolic health, I try to eat in a way that encourages the bacteria I do have to flourish. Fiber is especially important and so I aim for 30g a day (which may seem a lot given that the average intake among UK adults is more like 18g) from as many different sources as possible. These include oats, nuts and seeds, fruits, vegetables and legumes. There’s 5g of fiber in an orange, 9.2g in half a can of cannellini beans, 2g in a tablespoon of mixed seeds, 3.8g in a palmful of almonds and 10g in a small bowl of porridge.

I also eat some fermented food daily because it’s a good source of probiotics: yoghurt, pickled vegetables mixed into a salad, miso and sauerkraut. I also drink kefir every now and again. I take a probiotic supplement every few days, more often when travelling. Choose one that doesn’t require refrigeration, such as Optibac Everyday Max.

Eat cabbage and peppers for prostate health

Prostate enlargement, also known as benign prostate enlargement (BPE), affects more than one in three men over 50 and occurs when the number of cells in the prostate increase. Symptoms include needing to pee more often and a weaker flow, and while BPE is commonplace, some of the symptoms can mirror those of prostate cancer, and so it is important to consult a GP if any changes occur. Prostate inflammation is also more common in men over 50, and unlike prostate enlargement, the existing cells become inflamed, more often than not due to a bacterial infection.

There is evidence that vitamin C, lutein and beta-carotene may help to offset the risk of BPE. You’ll find these nutrients in brightly colored foods, including sweet potato, corn, berries, green vegetables and egg yolk, although there are many other examples.

Prostate cancer affects one in six men and is most likely to affect men over 75. It is more common in black men, with east Asian men at the lowest risk. Neither of my parents nor my siblings have had either prostate or breast cancer, either of which would have increased my risk. Other issues include being overweight and smoking, as well as high levels of a hormone called insulin growth factor (IGF1-1), found in dairy products. (IGF-1 is also manufactured in the body, stimulated by protein consumption.) That does not mean that dairy should be avoided, but intake should be modest, limited to no more than four servings such as a matchbox-sized lump of cheese, a small pot of yoghurt or milk in tea/coffee/porridge a day.

I eat cruciferous vegetables daily — a few spears of broccoli at lunch, some cabbage or half a small roasted cauliflower or stir-fried pak choi with dinner — as there is evidence that the indole-3-carbinol and sulforaphane they contain can inhibit the proliferation of cancer cells and reduce the risk of the most aggressive form of prostate cancer.

Many of the supplements that cite prostate health as one of their benefits include lycopene, part of a group of nutrients called carotenoids. The evidence that lycopene can help to reduce prostate inflammation and cancer risk is limited, but given that it occurs naturally in foods such as red peppers, watermelon and tomato, it makes sense to include them in the diet. Lycopene is more easily digested from cooked foods, and so I often include baked tomatoes or tomato soup in meals.

I also drink green tea, as it contains two types of catechin, antioxidant compounds also found to a lesser degree in black tea, that may inhibit a protein found in cancerous cells.

What I eat for youthful skin (yes, men think about this too)

Approaching 60, I look after my skin more carefully than I used to, following advice from the skincare guru Caroline Hirons, a friend. I now use a moisturiser with SPF in it every day and include vitamin C serum and retinoid to improve the texture of my skin. Eating a diet that is rich in omega-3 fats, found in oily fish, soya, walnuts and chia seeds, helps to maintain hydration in the skin. I also eat plenty of foods containing vitamin C that help to maintain collagen in the skin, including berries, peppers, spinach and sweet potato.

Mild fatigue is a constant companion — small, frequent meals are what help

Where did my energy go? Even ten years ago I used to do so much more without getting tired and now mild fatigue is my shadow. There are so many possible reasons why this might be, not least the natural decline in muscle mass as cells in the muscles usually contain more mitochondria, which are the minuscule structures in cells that produce energy.

I find that eating small, regular meals helps — with each containing a combination of fibre and protein it promotes a steady production of glucose leading to consistent energy levels. That could be a sandwich made with one slice of fibre-rich granary bread with hummus, chicken, fish or indeed any protein. Or a grilled steak with green beans, broccoli, courgettes and a generous tablespoon of brown rice or quinoa. Or perhaps a vegetable soup with added chickpeas/lentils/mixed beans for protein, topped with toasted pumpkins seeds.

A man of my age who is active needs about 2,200 calories a day to maintain weight, while an inactive man needs about 2,000. There are many ways to eat within the required calorie levels, but I find that eating this way — with protein and complex carbs together in small meals, little and often — manages my appetite well while maintaining energy levels, and this allows me to maintain my weight. Even though calories feel outmoded and unfashionable, creating an energy deficit is the only way to lose weight.

My three essential supplements

Vitamin D
Being deficient in vitamin D can exacerbate your risk of osteoporosis. I take a daily supplement, as indeed we all should, certainly in winter. The minimum recommended daily dose is 400iu (I take a Solgar D3 capsule every day).

Vitamin B12
I also take a daily 150mcg supplement of vitamin B12 as it helps with energy production.

Magnesium
I take 200mg of magnesium last thing at night as it can help to promote sleep and reduce early waking. - The Times