5 Easy Ways to Make Healthy Food Choices in Your 50s
- Timeless Youth
- Dec 2, 2024
- 4 min read
Updated: Dec 3, 2024
Aging gracefully is something we all hope to do. Many of us focus on our outer appearance and often don’t focus on what we should, like our diet. At this time in your life, it is very important that you make good food choices. After all, food is the fuel for your body. If you give it processed foods, follow radical fad diets, or deplete valuable nutrients, it can’t give you the optimal health you want! Also, as we age, our immune system weakens, and we become more vulnerable to illnesses and diseases. We are also more prone to chronic conditions, falls, hospital stays, and more. This is why proper nutrition should top your list when it comes to anti-aging strategies.
What’s the Best Way to do it?
Tip #1. Know what a healthy plate looks like and follow recommended servings
Filling your plate with the right food is key at this age. Focus on the major food groups—fruits, vegetables, protein, dairy, and whole grains. Be sure to stick to the recommended daily serving size for each. Not sure how to do that? MyPlate Plan, created by the U.S. Department of Agriculture (USDA), is a free resource that helps you see how the food groups should stack up based on your gender, height, weight, and level of physical activity.
Tip #2. Food choices should be based on the nutrients they provide
Some of the most important nutrients you need for healthy aging include:
Potassium—Foods high in potassium include avocado, spinach, sweet potato, 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.
Vitamin D—Sources of high Vitamin D include fish, shellfish, low-fat milk, orange juice, and the sun.
Protein that is lean and easily digestible
Vitamin B12—Foods high in B12 include fish, shellfish, lean red meat, low-fat dairy, cheese, and eggs.
Folate/Folic acid—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.
Fiber—Great sources of fiber include avocados, raspberries, blackberries, artichokes, peas, beans, lentils, nuts, and seeds.
Omega-3 Fatty Acids—Foods high in Omega-3 fats are flaxseed oil, fish and fish oils, nuts, shellfish, soybeans, and spinach.
If you are unable to get these nutrients through food, supplements can help close that gap. However, be careful when choosing which ones and how much of each to take. Consult your doctor about whether any medications you are on will have a negative effect.
Tip #3. Stay Hydrated
As we age, we often are put on medications for high blood pressure and cholesterol. Many of these medications and others can cause dehydration. Plus, fiber, one of our key minerals, absorbs water. Consider drinking fluids consistently throughout the day and not just waiting for meal times. The National Academy of Medicine suggests an adequate intake of daily fluids of about 13 cups and 9 cups for healthy men and women aged 51 and older, respectively.
Tip #4. Be Smart About Your Grocery List
Look at your last grocery list. You might have thought that you were doing pretty good. Consider taking a closer look. Did you buy fresh produce or canned? What about meat? Are there several options for lean meat and fish? How much sodium is there? Look for items that are lower in fat, with no added sugar, and low in sodium. Don’t want to worry about your grocery list? You can take the guesswork out of a balanced diet by subscribing to meal delivery services that are focused on healthy eating. This also helps you avoid impulse buys at the grocery store.
There are a lot of food and beverage products in the market that are not nutritional. However, when you read the labels, nothing can be further from the truth. Low-fat, sugar-free, high in fiber....all stamped on their labels. But are they? One main culprit is whole-grain labels. If food has the “100% whole grain” stamp, it means that each serving contains at least a full serving or more of whole grains.
Conclusion
Maintaining a healthy lifestyle includes what we eat, and it is never more important than as we age. At your yearly physical, pay attention to your blood test results. Are you low in magnesium? Iron? Adjust your food and beverage choices based on that.
But also remember that life is short, and splurges in moderation should be enjoyed!
Sources:
Timeless Youth Empowerment™, led by Dr. Faruqi, supports women over 40 and 50 to take control of their health, vitality, and aging journey. We provide education in hormonal balance, anti-aging strategies, and symptom relief for menopause and midlife changes. We address symptoms like fatigue, weight gain, and sleep issues, helping women regain energy, confidence, and a youthful glow by guiding women through midlife transitions with natural and medical solutions backed by science.
Disclaimer: The content in this blog is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
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