Our dads do so much for us—working long hours, taking care of the family, and often putting everyone else’s needs before their own. But as men grow older, their health needs change. As men age, they naturally begin to lose muscle, their metabolism slows down, and their risk of conditions like heart disease, high blood pressure, diabetes, and joint issues increases. And most fathers tend to ignore these changes, putting their health last while managing work and family responsibilities. But this Father’s Day, let’s turn things around. Dads in their 40s, 50s, and 60s should start taking better care of their health. Eating right and making small lifestyle changes can help them stay fit, active, and free from health problems.
We spoke to Bhakti Samant, Chief Dietician at Kokilaben Dhirubhai Ambani Hospital, Mumbai, who shared practical nutrition tips for every decade of a father’s life.
Basic nutrition rules: A healthy plate for every dad
No matter his age, every dad should stick to these basic nutrition rules:
- Eat whole, natural foods—not too many processed items
- Include lean protein, fruits, veggies, whole grains, and healthy fats
- Stay hydrated by drinking enough water
- Move the body every day—walk, swim, or do light workouts
“A balanced diet is key to good health at any age. It supports energy, heart health, digestion, and even mental well-being,” says Samant.
In your 40s: Start building defences
This is the time when early signs of health issues like weight gain, cholesterol, or prediabetes may start happening. The focus should be on boosting energy and preventing illness.
Must-haves on your plate:
- Lean Protein: Eggs, chicken, fish, dals—to preserve muscle
- Fibre: Oats, fruits, vegetables—to improve digestion and control sugar
- Omega-3s: From walnuts, flaxseeds, and fatty fish—for heart health
“These nutrients support the body’s defences and help with weight management,” explains Samant.
In your 50s: Protect the heart and bones
In the 50s, men should keep a close eye on heart health, bone strength, and prostate health.
Must-haves on your plate:
- Calcium & Vitamin D: From dairy, ragi, leafy greens, and sunlight
- Zinc: From pumpkin seeds, and lentils—for better immunity and prostate care
- Lycopene: Found in tomatoes—helps protect the prostate
“Good fats from nuts and olive oil can also help prevent heart problems,” Samant adds.
In Your 60s: Focus on strength and memory
At this stage, muscle loss, low energy, and memory issues can start becoming common.
Must-haves on your plate:
- Protein at every meal: To reduce muscle loss and improve recovery
- Vitamin B12: From eggs, meat, or supplements—for brain and nerve function
- Magnesium: In leafy greens and nuts—for better sleep and blood pressure control
- Antioxidants: From colourful veggies and berries—to protect the brain
“Even small changes like including dal at breakfast or nuts as snacks can make a big difference,” Samant advises.
Lifestyle habits play a role too
Healthy food is just one part of the puzzle. Fathers should also:
- Sleep 7–8 hours a night
- Limit junk food and sugary drinks
- Manage stress
- Stay connected socially
“A healthy lifestyle helps men age gracefully and stay strong for their families,” Samant says.
So this year, let’s not just buy gifts. Let’s start conversations about health at home. Encourage your dad to go for a check-up, stock the fridge with healthy foods, or even join him for a walk.
