According To Nutritionists And Seniors, The Best Foods To Eat After 50 Years Old

 According To Nutritionists And Seniors, The Best Foods To Eat After 50 Years Old

Assuming that you're above 50, you've most likely seen that food influences you somewhat better than it did when you were more youthful. Eating a bowl of ice cream every night used to be a delicious and harmless nighttime staple, but now you may find that the habit is taking a toll on your health or even making you sick.

Your doctor may have told you about a diet that strengthens your bones or lowers your blood sugar levels, and for good reason. As we age, our nutritional needs change, and the phrase "you are what you eat" is more relevant than ever.

As women's estrogen levels decline with menopause, they lose bone mass and their need for calcium-rich foods increases to help prevent osteoporosis. In both men and women, over time, the body loses its ability to produce insulin, resulting in an imbalance in blood sugar levels that can lead to type 2 diabetes. Digestion additionally dials back, particularly after the age of 60. This means that high-calorie foods are more likely to cause weight gain. And with heart disease being the number one killer in the United States, it's important to eat a heart-healthy diet.

I know I know We bring you a lot of disappointing news here. With this in mind, certain foods may be helpful in preventing age-related health problems. Here, geriatricians and registered dietitians share the best foods over 50 should buy at the grocery store.

Aromatic herbs such as parsley, saffron and rosemary

Since salt can assist with high blood pressure, Dr. Nina L. Brachman, a geriatrician at New York University Langone Health, recommends limiting it as much as possible. He said: Instead of salt, I recommend seasoning your food with herbs. Aromatic herbs such as parsley, saffron, and rosemary go a long way in flavoring your food with little or no salt.

Beans

Legumes (such as chickpeas and black beans) are a great option for people over 50, says nutritionist Tara Tomaino.

Beans, canned or dry, are a great food to include in the diet of people over 50,- he said. Beans are an excellent source of plant-based protein as well as fiber, an important nutrient for heart health, blood sugar management, and weight control. If you buy canned beans, be sure to wash them. Drain to remove excess packaging liquid. sodium Eat half a cup of beans daily by adding them to salads and soups.

Low-fat cottage cheese

In case you didn't know, cottage cheese is making a big comeback, and fortunately, it's a great option for people over 50, Tomaino said.

This high-protein food is perfect for any meal of the day or as a snack, she said. Pair cottage cheese and fruit for a sweet and savory combination, or mix it into a dip and enjoy with fresh vegetables.

Dark leafy vegetables

Tomaino suggests choosing from your favorite leafy greens like spinach, kale, beets, collard greens, or even broccoli.

These vegetables are rich in fiber, iron, magnesium, potassium, and calcium, which are important for heart health. Leafy greens are low in carbs and calories, making them a great addition to your diet if you're trying to manage your weight and blood sugar levels.

Berries

Berries, including strawberries, blueberries, and blackberries, have health benefits for people over 50.

Berries are rich in antioxidants, which help reduce inflammation and provide anti-cancer effects to the body, Tomaino says. Berries are also high in fiber, making them a great fruit for people managing their blood sugar levels. If possible, choose organic berries (fresh or frozen). Eat it plain or add it to oatmeal, yogurt, salads, and salads. Smoothies

Salmon fish

Ideally wild-caught, salmon is a top food for people over 50 because of its omega-3 content, Tomaino says.

Omega-3 fatty acids are good for heart health and are also linked to brain health, he said. Lower in saturated fat than red meat, salmon is a great protein option to include in your diet at least once a week. Salmon and grilled vegetables make this an easy weeknight casserole.

Nuts and seeds

Almonds, walnuts, flaxseeds, and chia seeds are rich in heart-healthy fats, fiber, and essential nutrients, explains nutritionist Marin Malamed. These help maintain healthy cholesterol levels, support digestive health, and provide a plant-based source of protein, he said.

Lean protein

Avoid fatty meats and choose lean parts of chicken turkey or even eggs. Malamed said: Lean protein sources such as chicken, lean meat, eggs, and vegetable proteins (tofu, beans, and lentils) are essential for muscle maintenance, immune system function, and wound healing.

Quinoa and brown rice

Whole grains are one more extraordinary choice for individuals north of 50. Melamed said that quinoa, brown rice, whole wheat, and oats are rich in fiber and complex carbohydrates. They provide sustained energy, aid digestion, help regulate blood sugar levels, and reduce the risk of metabolic diseases.

As you age, your nutritional needs and restrictions become more complex, but with a few simple dietary adjustments, you can find easy and delicious ways to change your diet. Start making your grocery list!