Healthy Eating After 50 — What You Should Know

As we get older, our bodies change, and so do our nutritional needs. We want to stay healthy and active as long as possible, right? So with that in mind, what are some of the best foods you can eat as you get into your 50s, 60s, and 70s?

50 Is Just 18 With 32 Years of Experience, Right?

Although you’ve reached the sixth decade of life, you probably still feel like you did a couple of decades ago. Still, it’s vital to pay attention to your health and diet in your 50s, as this will greatly affect how you feel and what you can do in your 60s and 70s. Here are a few suggestions:

Eat more fish. As you age, you’re more susceptible to diabetes, heart disease, stroke, and dementia. Fish has lots of omega-3 fatty acids that help reduce inflammation, which can contribute to all of these illnesses. Try to eat fish 2-3 times per week; if possible, go for smaller fish like sardines and anchovies instead of larger fish like swordfish or tuna to limit the amount of mercury you consume.

Focus on produce and complex grains. Veggies and fruits like beets, bell peppers, berries, broccoli, eggplant, melons, squash, and sweet potatoes are loaded with antioxidants, which fight the effects of aging. And instead of bread and pasta, eat brown rice, buckwheat, oats, and quinoa. They’re good for your heart and give you lots of energy.

Get more calcium. As you age, your bones become less dense, which can make them easier to break. Increasing your calcium intake helps with this, and this lowers the risk of osteoporosis and reduces the chances of fractures and breaks.

60 Is Like 50, But With More Attitude

Most people retire in their 60s, which simply means they have more time to do what they really want. Here are some foods that will keep you healthy as you take advantage of your newfound freedom.

Get enough fiber. As our digestive system slows down, the risk of constipation increases. So get your fiber with foods like pasta, grains, brown rice, nuts, vegetables, fruit, and cereals that contain barley, oats, or wheat.

Plenty of potassium. This helps with muscle strength and reduces the risk of stroke and heart disease. Foods like bananas and potatoes should be a regular part of your diet.

Lots of leafy greens. Vitamin A is important for your vision and helps to prevent macular degeneration, so don’t skimp on leafy green vegetables as well as grapes, oranges, and egg yolks.

At 70, You’re Really Only 21 – In Celsius!

If you’re already in your 70s, congratulations! That means you survived your 60s and the 1960s! Here’s what you can do to keep going strong.

Protein and more protein. Each day, eat high-protein foods like poultry, lean beef or pork, beans and legumes, eggs, nuts, seafood, and seeds. Try to consume 5-6 ounces per day.

Do eat dairy. We mentioned this already, but dairy products like milk, cheese, cottage cheese, and yogurt help maintain bone density. Choose low-fat sources of dairy.

Fruits and vegetables. Mom always told you to, right? There’s never a bad time to eat fruits and veggies since they’re packed with vitamins, minerals, and fiber. Try to eat two cups of each every day.

Age Is Just a Number

It’s been said that youth is the gift of nature, but age is a work of art. And really, your later years can be filled with lots of interests and activities. Plus, you have the gift of a lifetime of wisdom on your side. Eat healthily, and enjoy these years to the fullest!

Sources: www.eatingwell.com startsat60.com www.irishtimes.com