Introduction
As we age, our bodies change and our dietary needs change with them. After the age of 50, it is important to pay attention to our eating habits and make sure that we are eating the right foods to keep our bodies healthy and strong. Unfortunately, many of us have developed unhealthy eating habits that can wreak havoc on our bodies after the age of 50. Dietitians have identified some of the most common eating habits that can be detrimental to our health after 50 and have provided some tips on how to make healthier choices. In this article, we will discuss some of the eating habits that are wrecking your body after 50 and provide some tips on how to make healthier choices.
Eating Habits That Are Wrecking Your Body After 50, Say Dietitians — Eat This Not That
As you age, your body changes and so do your dietary needs. After the age of 50, it’s important to be mindful of what you eat and how it affects your body. Dietitians have identified certain eating habits that can be detrimental to your health after 50. Here’s what to avoid and what to eat instead.
What to Avoid
- Eating too much processed food. Processed foods are often high in sodium, sugar, and unhealthy fats, which can increase your risk of heart disease, stroke, and other chronic diseases.
- Drinking too much alcohol. Alcohol can increase your risk of certain cancers, as well as liver and heart disease.
- Eating too much red meat. Red meat is high in saturated fat, which can increase your risk of heart disease and stroke.
- Eating too much sugar. Eating too much sugar can lead to weight gain, diabetes, and other health problems.
What to Eat Instead
- Eat more fruits and vegetables. Fruits and vegetables are packed with vitamins, minerals, and fiber, which can help keep your body healthy.
- Choose lean proteins. Lean proteins such as fish, chicken, and beans are lower in saturated fat and can help keep your heart healthy.
- Choose whole grains. Whole grains are a great source of fiber and can help keep your digestive system healthy.
- Limit added sugars. Added sugars can lead to weight gain and other health problems, so it’s best to limit your intake.
By making small changes to your diet, you can help keep your body healthy and strong as you age. Eating a balanced diet with plenty of fruits, vegetables, lean proteins, and whole grains can help you stay healthy and fit.
We all have plenty of habits we do on a daily basis. But the tricky part about habits is that they become so ingrained into our routine that we usually don’t even notice we are doing them. And while some habits are great for our health, like going for a morning walk or incorporating veggies into your breakfast, some habits can totally wreck your body.
If you’re 50 years young, or somewhere close to it, there are specific eating habits that experts warn can have lasting consequences to your health. Here are some common habits you may want to change, and for more healthy aging tips, make sure to check out The Best Foods to Slow Aging.
Skipping meals is a habit that easily goes unnoticed, especially if you’re running late or are extremely busy. However, this habit can, unfortunately, be harmful to your health.
“Skipping meals (especially breakfast) can contribute to increased insulin resistance because going long periods of time without eating, then eating large amounts all at once, can contribute to bigger swings in blood sugar levels throughout the day,” says Stephanie Hnatiuk RD, CDE, PTS. “Individuals who skip breakfast and/or lunch are more likely to consume excess calories in the late afternoon and evening, which can also contribute to weight gain.”
Hnatiuk instead suggests eating three full meals a day when you can. If you know you’re going to have a busy day, it can be helpful to prepare something ahead of time so you can grab it and take it on the go.
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Getting enough protein in your diet is important for every person at any age, but it especially becomes important as you enter into your 50s.
“Protein is key for maintaining muscle mass, which is important for healthy aging,” says Hnatiuk. “Because a decrease in muscle mass occurs with age, protein requirements increase as we get older.”
Because of this, Hnatiuk suggests including a source of protein at every meal, “like eggs, Greek yogurt, fish, poultry, tofu, or beans.”
Get a high protein boost by choosing one of these 14 High-Protein Beans-Ranked!
Along with protein, fiber is another crucial nutrient in maintaining a healthy diet into your 50s. According to Hnatiuk, “fiber plays a role in the health of our digestive system, improves fullness after meals, and helps to reduce spikes in blood sugars after we eat.”
Not only that, but a report from The American Journal of Clinical Nutrition concluded consuming enough soluble fiber (the type found in oats, beans, and apples) can cause your LDL “bad” cholesterol to decrease.
Despite fiber being such a necessary part of healthy living, many people aren’t getting nearly enough on a daily basis.
“To meet your fiber goal and get the benefits of fiber in your diet, make a habit of including fruits and or vegetables with every meal, and choose whole grains over white or refined grains as often as you can,” says Hnatiuk.
Here are Popular Foods With More Fiber Than Oatmeal.
It’s important to pay attention to inflammation as you age because it can lead to a number of different diseases if it turns chronic.
“This type of inflammation naturally occurs as you age,” says Angela L. Lago MS, RDN, LDN. “Therefore it’s important to be even more cognizant of inflammatory foods that are included in our diets after turning 50.”
Lago lists some specific inflammatory foods that you may want to limit or avoid when you can as you get older, including sodas and sugary drinks, processed baked goods like cookies and cakes, refined carbohydrates like white bread, and processed meats.
Drinking lighter amounts of alcohol is normally okay, but Lago warns that excessive alcohol can lead to more inflammation as well.
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