While it’s important to take care of your body at any age, the older you get, the more important healthy eating is for keeping you vibrant. Below are 6 tips from nutritionist Helen Bond on how to stay healthy when you’re 50 or older.
Less Saturated Fat
While it’s important to include some fats in a healthy diet in order to keep full, over 50s should be conscious of the kind of fats they are consuming. Nuts, avocado, and olives are all great healthy sources of fat, but beware of relying on saturated fats, like red meat, butter, and cheese.
Oily Fish Is Best
Fish chock full of heart healthy vitamins and minerals, and it’s good to eat around two 140 g serving of fish per week. At least one of those servings should be a fattier fish, such as mackerel, tuna, or salmon, which are excellent sources of omega-3 fatty acids.
Choose Whole Grain Carbohydrates
When you choose your weekly carbohydrates, it’s best to choose whole grains, which have not been stripped of the fiber rich bran and germ. Fiber rich carbohydrates are processed by the body more slowly, meaning it evens out the release of energy, as well as helping to keep your digestive system regular.
Calcium Is Key
As you age, your body’s need for calcium increases. You can meet your daily requirement of 700 mg of calcium per day through a small glass of milk, a small yogurt, or a small piece of cheese. If dairy doesn’t agree with you, don’t despair, there is also plenty of calcium in dark green veggies like broccoli and kale.
Focus On Produce
The majority of your diet, no matter your age, should be comprised of a significant number of fruits and vegetables. High in fiber, and essential vitamins and minerals, fruits and veggies make the best snacks, and side dishes. Low in calories, they’ll also help fill you up without packing on the pounds.
Everything In Moderation
For all the fad diets bouncing around on the internet, there is no one quick fix solution for good health. In fact, your best bet is to always eat a varied diet that includes fruits, veggies, beans, and other whole grains. But don’t stress too much, a small indulgence here and there is often better than making yourself miserable becoming a teetotaler.