Milly Gaines
As we age, our nutritional needs change. A healthy diet in your 50s involves focusing on whole, minimally processed foods from the major food groups, including fruits, vegetables, protein, dairy, and whole grains. It is important to consume adequate amounts of calcium and vitamin D to protect your bones, as bone density decreases with age. Vitamin B12 is also key, as the body's ability to absorb it declines after 50. Aim for a diet rich in omega-3 fatty acids, antioxidants, potassium, fibre, and magnesium. To manage weight gain, which may be caused by a slower metabolism, cut down on ultra-processed foods and focus on colourful, nutrient-dense meals.
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What You'll Learn
Eat more protein
As we age, our bodies require more protein to preserve muscle mass and strength. This is because, from the age of 40, we lose an average of 8% of our muscle mass every 10 years, and this rate increases to 15% per decade by the time we reach 70. Loss of muscle mass can increase the risk of falls and bone fractures, which would adversely impact our quality of life. Therefore, it is important to eat more protein as we age.
Protein encourages muscle growth and repair, and it is recommended that adults over 50 consume 1.2 to 1.6 grams of protein per kg of body weight per day. This is roughly double the federal recommendation for younger adults. For example, a 180-pound man in his 50s should aim for 82 to 164 grams of protein per day. It is also important to space protein intake throughout the day instead of loading up on protein in one meal. Try to include about 25 to 30 grams of protein at each meal to stimulate muscle protein synthesis throughout the day.
There are many protein-rich foods that can be included in a well-rounded, healthy diet. Animal-based proteins such as chicken, beef, pork, mutton, and fish are good sources of protein. A 3-ounce portion of red meat provides 22 grams of protein, while a 4-ounce serving of salmon contains 29 grams of protein. Eggs are also a good source of protein, especially for those with high cholesterol or diabetes.
Plant-based proteins such as soybeans, soya products (e.g. soy milk, tofu, tempeh), nuts and seeds, beans, peas, and lentils are also good sources of protein. One cup of beans can provide 15 grams of protein or more, while also being a great source of fibre. Four ounces of soybeans pack 29 grams of protein, more than a 3-ounce steak. Additionally, nuts and seeds are convenient sources of protein, providing about 8 grams of protein per serving.
For those who have trouble eating enough protein, protein shakes, powders, bars, and supplements can help. It is recommended to get protein from whole foods whenever possible, as they provide many other nutrients and enter the body more naturally than powders. Whey protein or pea protein (vegan option) are good choices for protein powders, and they can be added to homemade protein drinks.
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Get more calcium and vitamin D
As we age, our bodies become less efficient at absorbing nutrients from the food we eat. This is due to a decrease in stomach acid, which results in reduced absorption of calcium, iron, and vitamins like B6, B12, and folate. Additionally, the body's ability to absorb and manufacture vitamin D decreases with age. Therefore, it is crucial to focus on getting enough calcium and vitamin D in your diet as you turn 50.
Calcium is essential for maintaining strong and healthy bones. About 99% of the calcium in our bodies is found in our bones and teeth. We lose calcium daily through our skin, nails, hair, sweat, urine, and feces, and our bodies cannot produce calcium on their own. A calcium-rich diet helps to build and protect bones, and it is also necessary for blood clotting, muscle contraction, and heart function. Dairy products, nuts, leafy greens, and fish are excellent sources of calcium.
Vitamin D plays a crucial role in bone health by aiding the body in absorbing calcium. It is often referred to as the "sunshine vitamin" because our bodies produce it when our skin is exposed to sunlight. However, the amount of sun exposure required to achieve optimal vitamin D levels may be unsafe for the skin, so supplements are often recommended. Vitamin D-fortified foods include milk, orange juice, infant formula, yogurt, margarine, butter, cheese, and breakfast cereals.
To ensure adequate calcium and vitamin D intake, consider the following:
- Include low-fat dairy products in your diet, such as milk and yogurt.
- Consume leafy green vegetables, which are rich in calcium and promote bone health.
- Eat nuts, which provide a good source of both calcium and vitamin D.
- Incorporate fatty fish like salmon into your meals, as they are a natural source of vitamin D.
- Spend time in the sun, as sunlight is a natural source of vitamin D production in the body. However, be mindful of the amount of sun exposure to maintain skin health.
- Consider taking calcium and vitamin D supplements, especially if you have osteoporosis or low bone mass. Consult your healthcare provider to determine the appropriate dosage and type of supplement for your needs.
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Focus on whole, minimally processed foods
As you approach your 50s, it is important to focus on consuming whole, minimally processed foods. This means eating foods that are in their natural state or have undergone very little alteration. These types of foods are packed with nutrients and can help support your health as you age.
Minimally processed foods include items such as whole grains, fruits, vegetables, lean proteins, low-fat dairy, nuts, and seeds. For example, starting your day with a bowl of oatmeal made with whole grain oats and topped with fresh berries, cinnamon, and nuts is a great way to fuel your body with essential nutrients. Whole grains provide fibre, which is important for maintaining a healthy digestive system and can also help lower cholesterol levels.
Fruits and vegetables are excellent sources of vitamins, minerals, and antioxidants, which can help protect your body against disease and support overall health. Aim to fill half of your plate with a variety of colourful vegetables at each meal, as this will ensure you get a range of nutrients. For example, dark, leafy greens like spinach are rich in vitamin K, which is important for bone health, while orange vegetables like carrots and sweet potatoes are high in vitamin A, which promotes healthy vision and immune function.
In addition to plant-based foods, lean proteins are an important part of a healthy diet for those in their 50s. Fresh animal proteins, such as fish, poultry, and pre-cut steak, are considered minimally processed. These foods provide essential amino acids that help support muscle health and repair. It is recommended that older adults increase their protein intake to a range of 1 gram to 2 grams of protein per kilogram of body weight.
By focusing on whole, minimally processed foods, you can not only maximise your nutrient intake but also reduce your consumption of unhealthy ultra-processed foods. These highly processed foods are often high in calories, salt, saturated fats, and sugar, while being low in fibre, vitamins, and minerals. By making this dietary change, you can support your overall health and reduce your risk of chronic conditions such as heart disease, weight gain, and type 2 diabetes.
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Limit ultra-processed foods
As we age, our bodies become less efficient at absorbing nutrients from the food we eat. This is due to a decrease in stomach acid, which affects the absorption of iron, calcium, and vitamins like B6, B12, and folate. In addition, our metabolic rate—the speed at which we burn calories—tends to slow down, which can lead to weight gain. To maintain a healthy weight and get the nutrients we need, it's crucial to limit ultra-processed foods and prioritize whole, minimally processed options.
Ultra-processed foods are typically high in calories, salt, saturated fats, and sugar, while being low in fiber, vitamins, and minerals. A high intake of these foods is linked to an increased risk of weight gain, heart disease, and other chronic conditions. They also tend to be low in nutrient content, providing empty calories that can impact your blood sugar levels and increase the risk of diabetes and heart disease.
So, what are some examples of ultra-processed foods? These are often found in packaged and convenience foods, such as:
- Refined breads and pastries
- Sugary snacks and desserts
- Fried foods
- Frozen pizzas
- Sweetened breakfast cereals
- Processed meats (e.g., bacon, sausage)
- Soft drinks and sugary drinks
Instead of reaching for these ultra-processed options, try to incorporate more whole, minimally processed foods into your diet. Focus on foods that are rich in nutrients, such as:
- Fruits and vegetables: Go for a variety of colours to get a range of antioxidants and other beneficial compounds.
- Lean proteins: Include fish, chicken breast, turkey, and plant-based sources like tofu, lentils, and quinoa.
- Dairy: Opt for low-fat or non-fat dairy products to reduce saturated fat intake.
- Whole grains: Choose brown rice, quinoa, amaranth, buckwheat, and oats instead of refined grains.
- Healthy fats: Avocados, nuts, and seeds provide essential fatty acids and other nutrients.
Remember, filling your plate with nutrient-dense foods becomes even more important as you age. By limiting ultra-processed foods and choosing healthier alternatives, you can support your overall health and reduce the risk of chronic diseases.
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Eat more fruits and vegetables
As we age, our bodies become more susceptible to chronic diseases, such as heart conditions, gastrointestinal disorders, obesity, and a weakened immune system. A diet rich in fruits and vegetables can help prevent or lower the risk of some illnesses that occur as we age, such as high blood pressure, stroke, certain cancers, and cognitive decline.
Fruits and vegetables are a top source of fiber and other nutrients necessary for good health. They are also a great source of vitamins and minerals, which support good health. The American Heart Association suggests filling half your plate with fruits and vegetables to meet the recommended daily amount of 2 1/2 cups of vegetables and 2 cups of fruit. All produce counts towards this goal, including canned, fresh, and frozen fruits and vegetables. When shopping for canned or frozen produce, choose products with the lowest amount of sodium and added sugars.
You can easily add more fruits and vegetables to your diet by incorporating them into foods you already eat. For example, stir fruit into your cereal or yogurt, add berries or blueberries to your pancakes, pack your sandwich with extra veggies, add vegetable toppings to your pizza, stir greens into your pasta, or stuff your omelet with vegetables. You can also choose a fruit or vegetable salad as your entree or bulk up a sandwich with vegetables such as cucumber spears, sliced tomato, sliced avocado, and dark green leafy lettuce.
If you have sensitive, decayed, or missing teeth, you can try cooking vegetables until they are softer or use pureed vegetables—such as carrots, pumpkins, and beets—in soups or stews. You can also try canned vegetables, but be sure to choose those with no added salt.
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