Once you reach your dashing 50s, making changes to your diet and lifestyle that help you get the nutrients you need for later in life becomes mandatory. As our bodies change with time, so should what’s on your platter. And while you may have been able to relish a cake in your 20s without a second thought, it can have a larger impact on your blood sugar levels and risk for diabetes and heart disease when you’re older. Plus, if you are diagnosed with any health conditions that call for a change in eating habits, you definitely need to adapt a change in order to manage and improve symptoms.
Even if you aren’t told by your doctor to change your diet, it’s beneficial to make a smart move to change your diet & lifestyle with the help of your dietitian once you’ve reached your 50s. Here are 10 healthy eating habits to follow at this age.
1. Eat More Complex Grains
Replace refined carbohydrates for complex carbohydrates and grains like brown rice, quinoa, amaranth, buckwheat, and oats. These hearty grains are great for your heart and provide sustainable energy (thanks to fiber) to power the brain and body. Grains like these will provide you satiety and help smooth functioning of your bowels.
2. Enjoy omega
As you get older, you might be more susceptible to chronic diseases like heart disease, stroke, diabetes, Alzheimer’s and dementia and more. However, you can help lower inflammation in the body by getting omega-3 fatty acids, good fats that are found in flaxseeds. You can also find omega-3 fatty acids in walnuts, hemp seeds, chia seeds. Avoid marine sources due to increase in water pollution the quality of fish & fish oils may be challenging.
3. Keep Sodium Low
High sodium intake can lead to hypertension and heart diseases. So you’ll want to keep levels low in the day. Consult your doctor to check your blood pressure levels and then limit the intake of salt in your daily diet. A best trick? Don’t use that salt shaker when cooking and go for fresh herbs instead, which add flavour without the bloating effect or risk. Avoiding canned foods also helps lower sodium.
4. Eat High-Protein Foods
While getting protein is important at age any, the needs become higher for adults in their 50s and up, as their muscles need that extra boost for strength and repair after activity and can’t use protein to build muscle as efficiently as they could earlier in life. Even if you’re not quite 50, protein-rich foods can help you stay full, so it’s not a bad idea to be in the habit of eating a little more. Go for plant based choices like tofu, lentils, sprouts, quinoa etc.
5. Get Cooking
Make eating out a fun occasional treat and stay in to cook at home for most days of the week. By having control over your cooking technique and recipe ingredients, you can ensure the meals are healthy and nutrient-dense, and you can avoid any excessive sugars, salt and oils that often go into restaurant meals. Rinse your habits of consuming ready to eat foods instead invite friends & family for healthy meals cooked by you and astonish them with your finger licking foods and also inspire them to follow a lifestyle change & its benefits.
6. Eat High-Calcium Foods
As you age, bone density lowers, so you need calcium-rich foods to build bone density to lower risk of osteoporosis, prevent fractures and injury, and keep bones strong and stable. For women, calcium needs jump at 51 from 1,000 mg/day to 1,200.Great calcium sources are milk, cheese, Greek yogurt, fortified non-dairy milks and leafy greens
7. Ditch the fizz
Say goodbye to soda and sugary drinks and hello to water and unsweetened tea, both of which are hydrating without the sugar crash. If you need to start slow, swap one sugary drink for a water each day, working your way up to cutting sweet beverages out completely. And keep a water bottle on hand to refill every hour or so (No cold water)
8. Eat the Rainbow
Look for bright colors to fill your platter, which means you consume veggies and fruits, that are good for your body as you get older. Load your plate with greens, oranges, reds, purples, and yellows, especially, as these have antioxidants to fight ageing. Think: berries, sweet potato, leafy greens, broccoli, bell peppers, melon, eggplant, beets, and squash. Love the colors!
9. Eat When You Are Hungry
While you don’t want to eat mindlessly every hour or take in large portions for each meal, you should pay attention to hunger cues and eat when you’re hungry. This not only nourishes your body but it can help keep your metabolism up. The metabolic burn slows naturally in time, so once you’re in your 50s you burn fewer calories at rest than you did when younger. Keep your metabolism running all day long by fueling it every three or so hours and noshing on a snack when you need it.
10. Go for Whole Foods
In general, aim to eat whole foods, which are fresh such as fruit and veggies, plant proteins and whole grains, to stay in optimal health. To keep convenience look for minimally processed whole foods such as canned beans and yogurt. Processed foods are often high in sodium, sugars, and excess calories, so you’ll want to keep intake low.