Although we wish we could turn back time, aging stops for no one. That’s why it’s important to maintain overall body health as much as possible. It may not always be in your control, but there are certain aspects that you can target to ensure you’re doing everything possible to stay healthy. Working out and following a balanced diet are two ways to support a healthy body after 50 years old and beyond.
If you don’t know where to start or don’t know how to, we’ve got you covered. Jessica Sylvester, MS, RD, LDN, CNSC, CDCES, Clinical Dietitian, Media Spokesperson for the Academy of Nutrition and Dietetics, and Owner of Florida Nutrition Group, shares with us the best eating habits to have that can help you maintain a healthy lifestyle if you’re over 50.
Something to consider about these best eating habits over 50 is that “these recommendations are made for generally healthy adults without chronic medical conditions,” explains Sylvester. “Dietary advice should be unique to the individual and their medical conditions.
Bone density is at its peak during your early twenties. After that, it begins to weaken.
“As we age, our bones begin to leach calcium and we become more susceptible to falls,” Sylvester explains. “Sometimes, these falls are a result of bone frailty. Other times, they highlight diminished bone health.”
Because these falls can be detrimental to our health and well-being, and may even be life-threatening, it’s important to minimize the risk of falls and/or catastrophic results from a fall by “taking a calcium and vitamin D supplement daily.” Not only will this supplement help preserve bone density, but vitamin D also plays a role in maintaining gut health, allowing your body to absorb the nutrients consumed.
If you want to go the extra mile, Sylvester suggests avoiding consuming dairy and meat in the same meal. “Dairy contains calcium, and meat contains iron; the two minerals negate one another in the body,” Sylvester explains. “By eating them at the same time, you minimize the dietary benefits of both.”
Many things may slow down as we age, and that includes our metabolism. “As such, older adults typically need to consume fewer calories during the day than they used to,” says Sylvester.
While some people might notice that they are less hungry, others may have to adjust to this “new physiological adaptation.” To do so, she suggests eating smaller meals throughout the day.
But because you’re eating fewer calories at a time, it’s important to ensure that you are still getting enough nutrients from your foods.
“To do this while eating fewer calories, it is best to eat more frequently throughout the day,” says Sylvester. “This will ensure that you not only meet your caloric needs but your vitamin and mineral requirements as well.” Vitamins and minerals help your body function properly and preserve your health.
But if you’re still struggling with eating more frequent smaller meals while consuming enough nutrients, Sylvester recommends supplementation. “If you find it difficult to meet your caloric and nutrient needs throughout the day, take a high-quality multivitamin and/or sip on a nutrition supplement drink,” says Sylvester. “Both are available at most pharmacies.”
Consuming enough protein is important, but it’s especially important as you age.