If you're over 50, you've probably noticed that food affects you a little differently than it did when you were younger. As we age, our nutritional needs change, and the saying "you are what you eat" becomes more relevant than ever.
Women see their estrogen levels drop with menopause, which leads to a decrease in bone mass and an increased need for calcium-rich foods that can help prevent osteoporosis. And for both women and men, bodies lose the ability to produce insulin, leading to blood sugar imbalances and the potential development of type 2 diabetes. Metabolism also slows, especially after age 60 — meaning calorie-dense foods are more likely to cause weight gain.
Nutritionists suggest that people over 50 should get these foods at grocery stores.
Spices like parsley, saffron, or rosemary
Because salt can contribute to high blood pressure, Dr. Nina L. Blachman, a geriatrician in New York City, suggests limiting salt as much as possible. "Instead of salt, I recommend savoring foods with spices," she said.
legume
According to nutritionist Tara Tomaino, beans are a great option for people over 50.
"Beans are an excellent source of fiber, as well as plant-based protein. Fiber is a key nutrient for heart health, blood sugar management, and weight control."
Cottage cheese
In case you haven't heard, cottage cheese is making a big comeback, Tomaino said, it's a great option for people over 50.
"This protein food is an excellent choice for any meal of the day"
Green leafy vegetables
Choose from your favorite leafy greens, Tomaino suggests: spinach, kale, and even broccoli.
"These vegetables are high in fiber, iron, magnesium, potassium, and calcium, all of which are crucial for heart health. Leafy greens are also low in carbohydrates and calories, making them a great addition to your diet if you're trying to manage your weight and blood sugar."
Forest Fruits
All types of berries, including strawberries, blueberries, and blackberries, are packed with health benefits for people over 50.
"They are rich in antioxidants, which help reduce inflammation and provide the body with anti-cancer properties," Tomaino said.
Salmon
Salmon is a staple food for people over 50 because of its omega-3 content, Tomaino said.
Dried fruits
Almonds, walnuts, flaxseeds, and chia seeds are rich in heart-healthy fats, fiber, and essential nutrients, explains dietitian Marine Melamed. "They can help maintain healthy cholesterol levels, support digestive health, and provide a source of plant-based protein," she says.
Quinoa and brown rice
Whole grains are another great option for people over 50. “Quinoa, brown rice, whole wheat, and oats are rich in fiber and complex carbohydrates,” Melamed said. “They provide sustained energy, aid in digestion, and help regulate blood sugar levels, reducing the risk of developing metabolic diseases.”
