After age 50, it’s more important than ever that you eat well to get enough nutrients. As we age, our weakened immune systems and other factors make us more susceptible to chronic diseases, falls, hospitalizations and illnesses. Proper nutrition can help prevent or reduce the risk of these age-related risks. Use the following tips to help make healthy eating choices this year, even if your budget is tight.
1. Understand what a healthy plate looks like and follow the recommended portion sizes
Filling your plate with the right foods is key, especially for adults 50+ years old. Eating healthy means focusing on the major food groups – fruits, vegetables, protein, dairy, and whole grains – and the recommended daily servings of each food. Created by the U.S. Department of Agriculture (USDA), MyPlate Plan is a free resource to help you understand how food groups should stack up based on your gender, height, weight, and physical activity level.
2. Choose foods based on important nutrients
As you get older, every bite counts, so fill your body with foods rich in vitamins and minerals, not empty calories. Some of the most important nutrients needed for healthy aging include:
- Albumen
- Vitamin B12 – Foods high in B12 include fish, shellfish, lean red meat, low-fat dairy products, cheese, and eggs.
- Folate/folate – Foods high in folate include dark leafy greens, asparagus, broccoli, citrus fruits, beans, seeds, and nuts.
- Calcium – Foods high in calcium include low-fat milk, kale, sardines, broccoli, yogurt, and cheese.
- Vitamin D – High sources of vitamin D include fish, shellfish, low-fat milk, orange juice, and sunlight.
- Potassium – Foods high in potassium include avocados, spinach, sweet potatoes, yogurt, coconut water, and white beans.
- Magnesium – Foods high in magnesium include dark leafy greens, seeds and nuts, fish, beans and lentils, and brown rice.
- Fiber – Major sources of fiber include avocados, raspberries, blackberries, artichokes, peas, beans, lentils, nuts, and seeds.
- Omega-3 fatty acids – Foods rich in Omega-3 fats are flaxseed oil, fish and fish oil, nuts, shellfish, soy, and spinach.
3. Stay hydrated
Water is an especially important nutrient, as many medications increase the chances of dehydration. In addition, fiber is one of the key minerals we need to absorb water. Therefore, you need to keep drinking water throughout the day. The National Academy of Medicine recommends that healthy men age 51 and older and healthy men age 9 and older consume about 51 and 51 cups of fluid per day, respectively. All liquid sources (drinking water, food and beverages) are counted in these recommendations.
4. Read nutrition labels
Be a smart shopper. It’s always best to buy fresh protein, dairy, and produce when you can, but when you choose packaged foods, look for ones that are lower in fat, added sugar, and sodium. Buy spices instead of salt for flavor, and opt for natural sweeteners such as stevia instead of sugar.