Tips on eating healthy at 50+

Tips on eating healthy at 50+

A balanced diet is an integral element of a healthy lifestyle for men, women and children alike. But while kids and young adults might be able to get away with an extra cheeseburger here or there, men and women approaching 50 have less leeway.

Simply counting calories without regard for the foods being consumed is not enough for men and women 50 and older to maintain their long-term health. It’s recommended instead to choose low-calorie foods that have a lot of the nutrients the body needs.

But counting calories can be an effective and simple way to maintain a healthy weight, provided those calories are coming from nutrient-rich foods. Men and women over 50 are advised to adhere to the following daily calorie intake recommendations as they attempt to stay healthy into their golden years.

• Somewhat active: between 2,200 and 2,400 calories

When choosing foods to eat, the experts recommend eating many different colors and types of vegetables and fruits. Phytochemicals are substances that occur naturally in plants, and there are thousands of these substances offering various benefits. A varied, colourful diet incorporates lots of different types of phytochemicals, which have disease-preventing properties.

Men and women over 50 are advised to make sure at least half the grains in their diets are whole grains. Numerous studies have discovered the various benefits of whole grains, which are loaded with protein, fiber, antioxidants and other nutrients. Whole grains have been shown to reduce the risk for diseases such as type 2 diabetes, heart disease and some types of cancer.

Another potential hurdle men and women over 50 may encounter is a change in their sense of smell and taste. A person’s sense of smell may fade with age, and because smell and taste are so closely related, foods enjoyed for years may no longer tantalize the taste buds. That can be problematic, as many people instinctually add more salt to foods they find bland. According to nutritionists, older adults should consume no more than 1,500 milligrams of sodium per day. That equates to roughly three to four teaspoon of salt. Older men and women should resist the temptation to use salt to add flavor to foods, instead opting for healthy foods that they can still smell and taste. In addition, men and women should mention any loss of their sense of smell to their physicians, as such a loss may indicate the presence of Parkinson’s disease or Alzheimer’s disease.

Maintaining a healthy diet after 50 may require some hard work and discipline. But the long-term benefits of a healthy diet make the extra effort well worth it.