As Indicated By Nutritionists And Seniors, The Best Food Sources To Eat Following 50 Years Of Age

As Indicated By Nutritionists And Seniors, The Best Food Sources To Eat Following 50 Years Of Age

If you're over 50, you've probably noticed that food affects you a little differently than it did when you were younger. 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 dietary necessities change, and the expression - the type of food you eat will affect your general health, is more pertinent than at any other time.

As women go through menopause, estrogen levels decline, leading to loss of bone mass and an increased need for calcium-rich foods 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. Metabolism also slows down, especially after the age of 60. This means that foods that are high in calories 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, a geriatrician and a registered dietitian share the best foods over 50 should buy at the grocery store.

Aromatic herbs such as parsley, saffron and rosemary

Since salt can cause high blood pressure, Dr. Nina L. Brachman, a geriatrician at New York University Health Langone, recommends limiting your intake as much as possible. Instead of salt, it's a good idea to season your food with herbs, he said. Aromatic herbs such as parsley, saffron, and rosemary go a long way in flavoring your food with little or no salt.

Beans

According to nutritionist Tara Tomino, legumes (such as chickpeas and black beans) are a great option for people over 50.

Beans, whether canned or dry, are a great food to include in the diet of people over 50. Beans are an excellent source of plant-based protein as well as dietary 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 packing liquid. Too much 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. Combine cheese and fruit for a sweet and savory combination, or mix it into a dip and enjoy with fresh vegetables. If you are concerned about high blood pressure, add low-salt or no-salt cottage cheese.

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.

Different Types Of Berry

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

According to Tomaino, berries are rich in antioxidants, which can help reduce inflammation and provide anti-cancer effects to the body. Berries are also high in dietary fiber, making them a great fruit for those trying to keep their blood sugar levels under control. If possible, choose organic berries (fresh or frozen). Eat alone or add to oatmeal, yogurt, salads, and 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 can 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 says: 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 another great option for people over 50. Melamed says 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!