Introduction
As we age, our bodies change and our nutritional needs become different. Eating habits that were once beneficial may no longer be the best for our health. If you’re over 50, it’s important to make sure you’re eating the right foods to keep your body healthy and strong. Eating the right foods can help reduce the risk of chronic diseases, such as heart disease, diabetes, and cancer. In this article, we’ll discuss the best eating habits to have if you’re over 50. We’ll cover what foods to eat, what foods to avoid, and how to make sure you’re getting the nutrients you need.
Best Eating Habits To Have if You’re Over 50 — Eat This Not That
As you age, your body’s nutritional needs change. Eating habits that were beneficial in your younger years may no longer be the best choice for your health. Here are some of the best eating habits to have if you’re over 50.
Eat More Fruits and Vegetables
Fruits and vegetables are packed with essential vitamins, minerals, and antioxidants that can help protect your body from disease. Eating a variety of fruits and vegetables can also help you maintain a healthy weight. Aim to eat at least five servings of fruits and vegetables each day.
Choose Whole Grains
Whole grains are a great source of fiber, which can help reduce your risk of heart disease and diabetes. Choose whole grain breads, cereals, and pastas over refined grains. Look for the words “whole grain” on the label.
Limit Processed Foods
Processed foods are often high in sodium, sugar, and unhealthy fats. These foods can increase your risk of heart disease, stroke, and other health problems. Try to limit your intake of processed foods and opt for fresh, whole foods instead.
Eat Healthy Fats
Healthy fats, such as those found in olive oil, avocados, and nuts, can help reduce your risk of heart disease and stroke. Aim to include healthy fats in your diet every day.
Drink Plenty of Water
Staying hydrated is important for your overall health. Aim to drink at least eight glasses of water each day. If you’re having trouble drinking enough water, try adding a slice of lemon or lime to your glass.
Limit Alcohol Intake
Alcohol can increase your risk of certain health problems, such as liver disease and certain types of cancer. If you choose to drink alcohol, limit your intake to one drink per day for women and two drinks per day for men.
Get Regular Exercise
Regular exercise can help you maintain a healthy weight, reduce your risk of chronic diseases, and improve your overall health. Aim to get at least 30 minutes of physical activity each day.
Get Enough Sleep
Getting enough sleep is important for your overall health. Aim to get seven to eight hours of sleep each night. If you’re having trouble sleeping, try avoiding caffeine and electronics before bed.
See Your Doctor Regularly
Seeing your doctor regularly can help you stay on top of your health. Your doctor can help you identify any potential health problems and provide advice on how to stay healthy as you age.
Although we wish we could turn back time, aging stops for no one. That’s why it’s important to maintain overall body health as much as possible. It may not always be in your control, but there are certain aspects that you can target to ensure you’re doing everything possible to stay healthy. Working out and following a balanced diet are two ways to support a healthy body after 50 years old and beyond.
If you don’t know where to start or don’t know how to, we’ve got you covered. Jessica Sylvester, MS, RD, LDN, CNSC, CDCES, Clinical Dietitian, Media Spokesperson for the Academy of Nutrition and Dietetics, and Owner of Florida Nutrition Group, shares with us the best eating habits to have that can help you maintain a healthy lifestyle if you’re over 50.
Something to consider about these best eating habits over 50 is that “these recommendations are made for generally healthy adults without chronic medical conditions,” explains Sylvester. “Dietary advice should be unique to the individual and their medical conditions.
Furthermore, Sylvester states that these are generalized recommendations. Always check with your physician and dietitian before initiating a new dietary routine.
Bone density is at its peak during your early twenties. After that, it begins to weaken.
“As we age, our bones begin to leach calcium and we become more susceptible to falls,” Sylvester explains. “Sometimes, these falls are a result of bone frailty. Other times, they highlight diminished bone health.”
Because these falls can be detrimental to our health and well-being, and may even be life-threatening, it’s important to minimize the risk of falls and/or catastrophic results from a fall by “taking a calcium and vitamin D supplement daily.” Not only will this supplement help preserve bone density, but vitamin D also plays a role in maintaining gut health, allowing your body to absorb the nutrients consumed.
If you want to go the extra mile, Sylvester suggests avoiding consuming dairy and meat in the same meal. “Dairy contains calcium, and meat contains iron; the two minerals negate one another in the body,” Sylvester explains. “By eating them at the same time, you minimize the dietary benefits of both.”
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Many things may slow down as we age, and that includes our metabolism. “As such, older adults typically need to consume fewer calories during the day than they used to,” says Sylvester.
While some people might notice that they are less hungry, others may have to adjust to this “new physiological adaptation.” To do so, she suggests eating smaller meals throughout the day.
But because you’re eating fewer calories at a time, it’s important to ensure that you are still getting enough nutrients from your foods.
“To do this while eating fewer calories, it is best to eat more frequently throughout the day,” says Sylvester. “This will ensure that you not only meet your caloric needs but your vitamin and mineral requirements as well.” Vitamins and minerals help your body function properly and preserve your health.
But if you’re still struggling with eating more frequent smaller meals while consuming enough nutrients, Sylvester recommends supplementation. “If you find it difficult to meet your caloric and nutrient needs throughout the day, take a high-quality multivitamin and/or sip on a nutrition supplement drink,” says Sylvester. “Both are available at most pharmacies.”
Consuming enough protein is important, but it’s especially important as you age.
“Most adults begin to lose muscle mass as they age,” says Sylvester. “Our muscles play a role in metabolic health, physical stability, and wound healing.”
Consuming adequate protein helps to preserve muscle mass, thereby preventing sarcopenia—the age-related progressive loss of muscle mass and function.
“We often don’t recognize the signs of sarcopenia because of increased weight gain and adiposity (fat) associated with the hormonal changes that accompany aging,” says Sylvester. “So, while the number on your scale might be the same as it was years earlier, your body composition has likely shifted so that you have less muscle and more fat.”
For healthy adults without chronic conditions, such as renal disease, dietitians recommend getting 20% of your calories from protein.
“Fortunately, there are many ways to supplement protein in the diet,” says Sylvester. “Eating lean sources of meat, like chicken and fish, and eggs or beans is a good start. But, if you find you still aren’t meeting those protein goals, look for a protein shake, bar, or even a protein cookie in your supermarket and pharmacy aisles”
As important as it is to eat, it’s just as important to drink.
“Fluid recommendations are highly individualized to age, activity level, and health status,” says Sylvester. “Most people need anywhere between 1.5 to 3 liters of fluids a day.” One liter is about 33 ounces or about 4 cups.
“Our thirst mechanisms, the signals in our brain that tell us to drink, are not as strong in older adulthood as they are in childhood,” Sylvester explains. “So, it’s important to make a conscious effort to drink.”
Meeting fluid recommendations not only prevents dehydration, “but it also plays an important role in maintaining a healthy metabolism,” she adds.
In order to meet your fluid needs, Sylvester suggests using a small water bottle. Use one that you know you’ll enjoy drinking from and can also carry easily throughout the day. Sylvester even suggests trying using a children’s water bottle and committing to drinking at least 1-2 full bottles during the day.
Sylvester stresses the importance of seeing a dietitian for your dietary needs. (To find a dietitian, go to www.eatright.org and click on “Find an Expert”.)
“Dietary advice is highly individualized and will differ according to age and medical history,” she says. “The best resource for nutrition advice is a registered dietitian (RD); dietitians are the nation’s nutrition experts with the ability to tailor your diet according to your specific needs.”
As we age, our bodies become more susceptible to infection and disease. Many people feel their bodies become foreign to them as they age, and have difficulties adjusting to their nutrition needs. Dietitians will work with you and your physicians to address these changes by managing your diet in a way that preserves health.