If you’re above the age of 50, you’ve probably noticed that the way your body reacts to food has changed. That nightly bowl of ice cream that used to be harmless now has a bigger impact on your health. Your doctor may have advised you to eat in a way that promotes bone strength and keeps your blood sugar in check. This is because our nutritional needs change as we age, and what we eat becomes even more significant. For women experiencing menopause, the drop in estrogen levels can lead to a decrease in bone mass and an increased need for calcium-rich foods to prevent osteoporosis. Additionally, both men and women lose the ability to produce insulin efficiently as they age, which can lead to blood sugar imbalances and the potential development of Type 2 diabetes. Our metabolism also slows down, particularly after the age of 60, making calorie-heavy foods more likely to cause weight gain. Considering that heart disease is the leading cause of death in the United States, it’s crucial to eat a heart-healthy diet.
Now, despite the somewhat depressing news, there are certain foods that can benefit those over the age of 50 in maintaining their health. Here, a geriatrician and registered dietitians share the top foods that people in this age group should prioritize when grocery shopping.
1. Flavorful herbs like parsley, saffron, or rosemary: Instead of relying on salt, which can contribute to high blood pressure, try seasoning your food with herbs. Parsley, saffron, and rosemary can add plenty of flavor without the need for extra salt.
2. Beans: Incorporate beans (such as chickpeas and black beans) into your diet as they are a great source of fiber and plant-based protein. Fiber is essential for heart health, blood sugar management, and weight control. If using canned beans, remember to rinse and drain them to reduce sodium intake.
3. Low-fat cottage cheese: Cottage cheese is making a comeback, and it’s an excellent choice for people over 50. This high-protein food can be enjoyed at any time of the day or as a snack. Pair it with fruit for a sweet and salty combo, or blend it into a dip for fresh vegetables. Opt for low-sodium or no-salt-added cottage cheese if you have high blood pressure.
4. Dark leafy greens: Include spinach, kale, chard, collard greens, and broccoli in your diet. These vegetables are rich in fiber, iron, magnesium, potassium, and calcium, which are all crucial for heart health. They are also low in carbohydrates and calories, making them a smart choice for weight management and blood sugar control.
5. Berries: Strawberries, blueberries, and blackberries are packed with health benefits for people over 50. Berries are high in antioxidants, which help reduce inflammation and provide anti-cancer properties. They are also high in fiber, making them ideal for blood sugar management. Choose organic berries whenever possible and enjoy them alone or added to oatmeal, yogurt, salads, or smoothies.
6. Salmon: Ideally, opt for wild-caught salmon due to its omega-3 content. Omega-3 fatty acids promote heart health and have been linked to brain health. Salmon is a great protein choice that is lower in saturated fat compared to red meat. Try broiling salmon with veggies for an easy weeknight meal.
7. Nuts and seeds: Almonds, walnuts, flaxseeds, and chia seeds are rich in heart-healthy fats, fiber, and essential nutrients. They can help maintain healthy cholesterol levels, support digestive health, and provide a plant-based source of protein.
8. Lean protein: Choose lean cuts of chicken, turkey, or eggs instead of fatty cuts of meat. These lean sources of protein are essential for muscle maintenance, immune function, and wound healing.
9. Quinoa and brown rice: Whole grains like quinoa, brown rice, whole wheat, and oats are high in fiber and complex carbohydrates. They provide sustained energy, aid digestion, and help regulate blood sugar levels, reducing the risk of developing metabolic diseases.
While nutritional needs become more complex as we age, making a few simple tweaks to your diet can have a significant impact. So, start making your grocery list and prioritize these foods that will benefit your health as you age.
Denial of responsibility! VigourTimes is an automatic aggregator of Global media. In each content, the hyperlink to the primary source is specified. All trademarks belong to their rightful owners, and all materials to their authors. For any complaint, please reach us at – [email protected]. We will take necessary action within 24 hours.
