By Jefferey Morgan
A healthy diet is important at any age, but eating the right foods once you turn 50 is especially important. An appropriate eating plan is typically centered on fruits, vegetables, whole grains, low-fat dairy and lean meats.
Diet plans for aging serniors should include adequate amounts of healthy fats (omega-3 and omega-6), and reduced sodium intake. Snacking between meals is fine, provided they are low-calorie treats.
To diminish the risks associated with age-related diseases and promote good health, experts advise those in their 50s and beyond to adhere to basic food groups. Compensate caloric intake with energy demands, regular exercise and avoid meals that contain excess salt, alcohol, saturated fats and added sugar.
Adults over 50 who do not have a medical condition that demands a special diet, can certainly adhere to general dietary guidelines for adults.
For instance, the typical adult woman should eat between 1,800 and 2,200 calories per day, while the typical adult man should eat 2,200 and 3,000 calories per day. Meal plans can vary, but should feature vegetables, whole grains, fruits, fish and lean meats. It is also best to try to limit trans fats and saturated fats to under 10 percent of daily caloric intake.
How to Control Weight Gain
Around age 50, many begin to experience noticeable weight gain. At first, the extra weight tends to accumulate on the abdominal area then it spreads to the arms and legs.
Adhering to a healthy meal plan is vital for avoiding serious health conditions such as type-2 diabetes, high blood pressure, osteoporosis and more. In order to look and feel good, it is important to include a wide variety of food types in your diet. Try to consume fewer cereals, breads and pasta. It is equally important to try to include more protein from solid sources, such as eggs and low-fat dairy. Lastly, eat a lot of fresh fruits and vegetables.
One more thing: remember that exercise becomes even more important with age. The commitment does not have to be burdensome; just try to stay as consistent as possible. For instance, a quick walk in the park is an excellent form of exercise that can fend off excess weight gain.
A Diet Plan for Women In Their 50s
The 50s are the advent of menopause for many women. As their bodies begin enduring various physical changes, women should follow an improved diet plan, if they want to remain in good health. In general, hormonal changes can lead to unexpected weight gains, tiredness and fatigue. In some cases, women may also have to deal with night sweats and flushes, which can be quite uncomfortable. Fortunately, there are ways to help lessen the unpleasant effects of menopause with healthy diet changes.
First, increase calcium intake. 50-year-old women need 1,000 mg of calcium every day to make sure their bones stay strong. Try adding three servings of dairy products per day, staying away from too much high-fat milk, and opting for healthier sources of calcium, such as yogurt; it is equally nutritious and a lot better for digestion.
A Diet Plan for Men in Their 50s
Experts agree that men in their 50s should take their prostate and bowel health much more seriously.
To help prevent bowel cancer (and along with undergoing periodic bowel screenings), men should opt for a diet that's rich in fiber from wholegrain bread, bran-based cereal, fruits, vegetables and legumes. As far as prostate health is concerned, include brightly-colored foods into this diet, particularly leafy greens, carrots, peppers, tomatoes and cucumbers.
The Importance of Healthy Fats for Both Genders
Men and women in their 50s should also start paying more attention to their intake of healthy fats as they get older. Omega-3s and omega-6s support cell health and have anti-inflammatory capabilities. Some of the greatest benefits of good fats are: improved blood pressure and cholesterol levels, decreased joint pain and reduced inflammation. Monounsaturated fat from olive oil and avocado are the best sources. You may also opt for polyunsaturated fats from soy linseed bread, walnuts and fish.
Proper food is meant to keep your body and brain healthy. When the brain feels energized, you feel active and ready to conquer the world, no matter your age. Eating healthy enables aging adults to remain healthy, and this greatly contibutes to independence.
Jefferey Morgan writes for Supplemented.co.uk, which offers vitamins, minerals and herbal supplements online. He has experience writing about health and fitness related issues and poses a deep knowledge of this field.