The 10 Foods You Should Be Eating in Your 50s and Beyond

You’ve hit the big 5-0. The half-century mark. While this milestone age often comes with some unwelcome surprises (hello wrinkles and midlife spread!), the good news is you’re wiser and better equipped to make choices that will keep you feeling your best for decades to come. And one of the most important choices you can make? What you put on your plate. The foods you eat have a huge impact on your health, energy, and mood. As your body and hormonal changes after 50, your nutritional needs change too. The foods that fueled you in your 30s and 40s may not cut it anymore. The key is focusing on foods that fight inflammation, boost energy, strengthen your bones and immune system, and keep age-related diseases like heart disease and diabetes at bay. So which foods should be on your menu? Read on for 10 of the top foods you should be eating more of after turning 50. Your body and taste buds will thank you.

Lean Protein: Fish, Chicken, Beans

As you get older, it becomes even more important to choose foods that provide high-quality nutrition and health benefits. Lean proteins like fish, chicken, eggs, and beans should be at the top of your list.

Fish like salmon, tuna, and mackerel are excellent sources of omega-3 fatty acids, which are good for your heart and brain. Aim for 2-3 servings of fish per week. Chicken and eggs are also healthy, versatile options. For vegetarian protein, try beans, lentils, and tofu.

• Salmon: High in omega-3s and protein. Grill, bake or add to salads.

• Tuna: Stock up on canned tuna for sandwiches, salads and casseroles. Look for low-sodium versions.

• Eggs: A perfect breakfast food. Poach or scramble them, make an omelet or frittata. Eggs provide protein, healthy fats and over a dozen vitamins and minerals.

• Black beans: Fiber-rich and satisfying. Add to burritos, chili, or rice bowls.

• Lentil soup: Comforting and nourishing. Lentils provide iron, protein and magnesium.

As you enter your 50s and beyond, your body may have a harder time absorbing nutrients like protein, so aim for 20 to 30 grams with each meal. Watch your portion sizes, opt for lean options, and include a variety of plant-based and animal-based proteins in your diet. Your body and mind will thank you for it.

Leafy Greens: Spinach, Kale, Swiss Chard

Leafy greens should be at the top of your grocery list after 50. Packed with vitamins and minerals, they help keep your body and mind in peak condition.

Spinach is a nutritional powerhouse. Loaded with folate, vitamin C, and vitamin K, just one cup provides over 100% of your daily vitamin A needs. Add fresh spinach to salads, sandwiches, and smoothies or sauté it as a side dish.

Kale has become popular for good reason. This cruciferous veg is high in vitamin K, antioxidants and compounds that may help fight cancer. Massage chopped kale with lemon juice and olive oil for a quick salad or make kale chips for a crunchy snack.

Swiss chard is another leafy green you should be eating regularly. In addition to vitamins A, C and K, Swiss chard provides magnesium, potassium and antioxidants like syringic acid. The stalks and leaves have an earthy flavor and soft texture perfect for stir fries, soups and stews.

To get the most from these nutritional powerhouses:

• Buy organic when possible. Leafy greens soak up whatever’s in the soil, including pesticides.

• Wash thoroughly before eating to remove dirt and bacteria.

• Add a little acid like lemon or lime juice to help your body absorb the iron in greens.

• Steam or stir fry briefly to retain nutrients. Overcooking leafy greens can deplete their vitamin content.

• Mix up your greens! Rotate between spinach, kale, Swiss chard and romaine lettuce for maximum benefits.

Eating a variety of leafy green vegetables several times a week may be one of the healthiest habits you can develop after 50. Your body and brain will thank you for years to come!

Berries: Blueberries, Blackberries, Strawberries

Berries should be a staple in your diet after 50. Loaded with antioxidants that can help prevent cell damage, berries may help reduce the risk of cancer and other age-related diseases.

Blueberries contain anthocyanins, which give blueberries their blue color and act as antioxidants. Blueberries may help improve memory and cognitive abilities as you age. Aim for 1/2 cup a few times a week. You can enjoy blueberries fresh, frozen, or dried.

Blackberries are also antioxidant powerhouses. They contain compounds like quercetin, gallic acid, and rutin that can help combat inflammation in the body and may even help improve heart health. Blackberries have a tart, tangy flavor and 1/2 cup contains more than 30% of your daily vitamin C needs.

Strawberries, while technically not a berry, still pack an antioxidant punch. They are high in manganese, folate, and vitamin C. Strawberries may help support bone health and contain compounds that can help prevent damage to cells. Enjoy 1 cup of fresh strawberries a few times a week.

Berries are perfect for:

•Yogurt or oatmeal parfaits – Layer yogurt or oatmeal with fresh or frozen berries and granola.

•Smoothies – Blend berries, yogurt or milk and honey for an easy antioxidant smoothie.

•Salads – Toss fresh berries in a spinach or kale salad. The sweet and tart flavor pairs perfectly with tangy vinaigrettes.

•Dessert – Make a berry crisp, cobbler or shortcake for a naturally sweet treat.

•Snacking – Berries also make a satisfying snack all on their own. Rinse and enjoy!

The benefits of berries after 50 are significant. Eating a variety of colorful berries several times a week can help support health as you age and may even help add years to your life. When berries are in season, stock up at your local farmers market or farm stand. Otherwise, you can find fresh or frozen berries at most grocery stores year-round.

Healthy Fats: Avocados, Olive Oil, Nuts

As you get older, paying attention to healthy fats is key. Focus on incorporating good fats from avocados, olive oil, and nuts.

Avocados contain monounsaturated fats that are good for heart health and may help lower “bad” LDL cholesterol. Mash half an avocado onto your toast, add it to a smoothie, or make guacamole for a snack with whole grain chips.

Olive oil is another source of healthy fats. Use it in salad dressings, for sautéing vegetables, or as a dip for bread. Look for cold-pressed, extra virgin olive oil which has more nutrients.

Nuts like almonds and walnuts also provide healthy fats and protein to keep you feeling full. They contain omega-3 fatty acids which are good for your heart and brain. Aim for 1 ounce or about a small handful a few times a week. Add them to yogurt or oatmeal, or keep a bag at your desk for an energy-boosting snack.

The fats from these foods can help absorb certain vitamins like A, D, E and K. As you get into your 50s and beyond, your body may have a harder time absorbing some nutrients, so healthy fats are essential.

Focusing on the quality and sources of fats is key. Limit saturated fats from red meat and full-fat dairy products which can raise cholesterol levels. Avoid trans fats from processed foods like baked goods, frozen dinners, and fast food. These “bad” fats increase the risk of heart disease which becomes a bigger concern as you age.

Making healthy fats a regular part of your diet, along with exercise and an overall balanced diet, can help maintain a healthy weight and support brain and heart health for years to come. Swap out some less nutritious fats in your diet for healthy ones from avocados, olive oil and nuts. Your 50s and beyond is a great time to establish long-term health habits to benefit you for decades.

Conclusion

So there you have it, the 10 foods you should absolutely be making a part of your regular diet once you hit your 50s. Focus on lean proteins, healthy fats, and lots of fruits and vegetables. Keep things balanced and mix up your meals. Your body and health will thank you for it. Eating right, staying active, reducing stress, and maintaining a healthy weight are some of the best things you can do for yourself as you age. But don’t forget to enjoy life and indulge occasionally too. Moderation is key. Use this list as a guide to help set good habits and make the next chapter of life your healthiest and happiest yet. You’ve got this! Now go grab an avocado and whip up that delicious guacamole. Your new favorite snack awaits.