It is always so important to look after your body, however as we get older, we can sometimes feel as though we have missed the boat for healthy eating and that it doesn’t matter as much. In fact, the opposite is true. It is more important than ever to eat well and keep yourself healthy and vibrant once you hit 50. Here is how!
Cut down on the saturated fat
Some fats are important for healthy living; however, if you are over 50, it is important to be aware of the types of fats that you are consuming. For example, nuts, olives, and avocados are healthy sources of fats and will keep you healthy, whereas saturated fats, such as cheese, red meat, and butter, should be cut down or avoided.
Up the calcium
To keep your bones strong and healthy in your golden years, you will need to up your calcium intake. You should look at getting around 700mg of calcium every day, which you can do easily with a glass of milk, or a small piece of cheese. If you don’t fancy dairy, you can also find calcium in dark green vegetables such as kale or broccoli.
Eat plenty of produce
No matter what your age, fruits, and vegetables should be a large part of your diet. They are full of essential vitamins and minerals as well as high levels of fiber. Make them a significant portion of your plate at meal times, and enjoy them as a snack too. They will help keep you full without making you gain too much weight.
Aim for whole grain carbohydrates
Carbohydrates are important for giving you energy; however, you will want to aim for whole grains as these have not been stripped of bran and germ which are full of fiber. Choosing fiber-rich carbs will release their energy slowly keeping you going throughout the day, as well as keeping your digestive system regular.
Add some oily fish to your menu
Oily fish such as tuna, mackerel or salmon is full of fantastic vitamins and minerals that offer great benefits for keeping your heart healthy, as well as omega-3 fatty acids. Try to eat at least two 140g of fish every week to keep your heart healthy and your stomach full.
Cut down on drinking
Maybe your partying days aren’t quite behind you, and of course, you don’t need to cut out drinking entirely, but you should aim to keep within the recommendations where possible. Some drinks, such as red wine, have been shown to have health benefits in moderation so try to keep things balanced.
Of course, everything is okay in moderation, and it is important to eat a varied diet. Make sure you are getting lots of fruits and vegetables, beans and grains and drinking plenty of water. It’s okay to indulge occasionally, especially if it is something that will make you happy, after all, no one wants to be healthy but miserable! Keep things balanced and live longer.
