Refine your Life after Fifty How to Live Your Life Better. NUTRITION FOR 50 PLUS

Updated on September 24th, 2022

On his 60th Birthday, Antony looked no more than 45 yrs old. When people asked him, “What is the secret of your health and good looks?” He remarked “ I have been keeping a strict watch on my diet. I have always had home cooked food to ensure that I get all essential nutrients appropriate to my age. I do’t remember when I last visited my doctor.” This is a good example of how a good diet and nutrition can add years to your age. If diet and nutrition is neglected, the reverse is also true.

There is a very strong relationship between nutrition and healthy ageing. To age well and stay healthy and strong, you need to understand this relationship. As you age, many changes take place in your muscles, bones, digestive system and all our internal organs. While these changes are out of your control, but your diet and nutrition which can influence these body systems and organs, is well within your control.

The daily calorie needs for men over the age of 50 are approximately:

–2,000 calories if not active.

–2,200 to 2,400 calories if moderately active.

–2,400 to 2,800 calories if regularly active.

While on one hand, you need less calories due to a sedentary life style, on the other, your requirement of nutrition goes up. Therefore, it becomes important to match your reducing food intake(caloric requirement) with the increasing nutritional requirements as you age.

What all 50 Plus need to Ensure

It is essential that all seniors pack as much nutrition into each meal as possible by concentrating on the foods rich in Essential Vitamins and Minerals. It is important that you always consume nutrition dense meals within the limits of your calories.

You need more Proteins, Vitamin B12, B6, Calcium, Folate and Vitamin D to slow muscle loss, keep the bones strong and to slow cognitive decline. Even mild deficiency of Vitamin B12 can put older adults at risk for dementia.

A Wholesome Breakfast can be a good way to start the day to get the essential vitamins and minerals and required amount of fibre. As a fifty plus, never miss your Breakfast. Also make Breakfast the most important meal of the day.

Increase intake of potassium while reducing intake of sodium to lower risk of high blood pressure. Select and prepare foods with little or no added salt.

Consume foods rich in Omega 3 fatty acids. Omega 3s are important for reducing inflammation wherever it comes up.

Most of the fats you eat must be polyunsaturated fats and monounsaturated fats. This will help to reduce cholesterol levels and protect your heart.

Take care to consume wholesome foods which include fruits, vegetables, lean proteins, whole grains and healthy plant-based fats. This will provide you with essential vitamins and minerals and will reduce the risk of many diseases.

Aim for five servings of fruits & vegetables each day. These are packed with important nutrients to help you stay healthy. Have a mixture of different coloured fruits and vegetables each day

Fiber and Water are other two nutrients which the 50 plus need in adequate quantity in diet. Always stay hydrated to avoid tiredness, dizziness and constipation. Fiber helps lower your risk for heart disease and prevents type 2 diabetes.

Absorb some sunlight. Our bodies use sunshine to make Vitamin D. Vitamin D can increase serotonin levels among other benefits. Aim for half an hour of the sun exposure at least twice a week.

Add probiotics to your diet to improve your gut health. Yogurt and other fermented foods are a good source of probiotics. indian Dosa, Idli and Dhokla are a good example of cereal based fermented food.

Do not consume foods high in ‘empty calories’ like sweets and unhealthy snacks.

It is always better to get the nutrients you need from food, rather than the pill. It is because nutrient-dense food contains fibre and other things that are good for you. Supplements, if needed, must be taken only on medical advice. Remember that excess of vitamins and minerals taken through supplements can be toxic to the body.

It is important to know which are the essential Vitamins and Minerals and their sources. To make your meals nutrition-dense, we need to include ‘Super Foods’ which can give you better nutrition with less calories.

Essential Vitamins

There are 13 essential vitamins that our body needs. They are Vitamin A, B (Group of 8), C, D, E and K. These Vitamins are absorbed by the body out of the food we eat. If we are eating a balanced diet, the body gets adequate quantity of these vitamins. Assuming that we do not have any disease or abnormality which prevents us from absorbing these vitamins, there should be no need for taking any supplements.

Click Here to see all Essential Vitamins

Essential Minerals

Unlike the 13 vitamins, there are 60 minerals required by the body to keep it going. However, only 17 are mentioned by researchers as the most important ones to keep the body working. The minerals can also be categorized into two groups: macronutrients and trace minerals. Macronutrients are required in huge quantity whereas the trace minerals as required in small quantity by the body.

Click Here to see all Essential Minerals

Super Foods

There are certain foods which have exceptional benefits are termed as Super These foods are ‘Nutrient-Dense’ as they contain high level of much needed vitamins and minerals. They are also a source of antioxidants which shield our body from cell damage and diseases. To package the necessary nutrition in limited calories, individuals who are 50 plus need to consume these nutrient-dense super foods to make good their nutrition requirement. There is a long list of such foods that have been added all over the world. Most of the Superfoods come from the plant kingdom. Always consume Super Foods which are grown locally in your region over the others that are hyped and exported.

Oats

An oatmeal is high in fiber, antioxidants & has plenty of other nutrients. Oats help reduces your cholesterol levels, aid in digestion and even improves metabolism. Oats are also a good source of iron, calcium, and thiamin.

Eggs

One egg has six grams of protein, 70 calories, and loads of healthy vitamins and minerals. Eggs are a great source of Omega 3 fatty acid, proteins and vitamin D. Eggs are considered safe in spite of their cholesterol contents as research has shown that cholesterol in our food has less impact on our blood cholesterol than previously thought.

Broccoli

It is packed with vitamins, minerals, disease-fighting compounds, and the fiber essential in any diet. Broccoli stands out for its exceptionally high levels of vitamin C and folate (which can reduce risk of heart disease, certain cancers, and stroke)

Fish and seafood

All fish are excellent sources of lean protein and iodine.It is very rich in omega-3 fatty acids. The bottom line is that they are essential to your diet, meaning your body cannot produce them so they must be obtained from foods you eat. Fish has long been considered “brain food,” and reduces the risk of Alzheimer’s disease and dementia.

Nuts and Seeds.

Nuts and Seeds are full of proteins, minerals, vitamins, fiber, healthy fats and antioxidants which are vital for the body. They are also a source of folate, calcium, zinc, potassium, manganese. These are:

Nuts. Walnuts, Almonds, Cashews, Macadamia nuts, Pistachios, Hazel nuts & Pine nuts.
Seeds. Pumpkin seeds, Sunflower seeds, Hemp seeds, Chia seeds & Flax seeds.

Peanuts.

It belongs to the family of legumes but is treated more as a nut. The peanut is one of the most inexpensive healthy foods you can buy. Peanuts provide loads of protein, fiber, and heart-healthy fats.

Sweet Potatoes

Sweet potatoes are loaded with antioxidants like beta-carotene, which improves your eyes and vision health. They’re also a great source of fiber and rich in potassium, vitamin C, and vitamin E, which helps your body fight off oxidative damage.

Kale

This rough and tough green beats out all the rest in terms of nutrition, providing more antioxidants than most other fruits and veggies. It’s also a fantastic source of fiber, calcium, and iron.

Avocados

Avocado is loaded with the healthy fats essential for life. They also contain magnesium, which helps regulate blood pressure and blood sugar.

Brown Rice

Brown rice is among the healthiest (and cheapest) superfoods you can buy. It is rich in fiber and may reduce your risk of heart disease, stroke, and other chronic diseases. People who eat brown rice instead of white may help lower their risk for type 2 diabetes.

Quinoa

Quinoa is one of the only grains or seeds that provides all nine essential amino acids our bodies can’t produce themselves. And it has much as eight grams of proteins per one-cup serving.

Greek Yogurt

Greek Yogurt is thicker, creamier variety of regular Yogurt.A great source of protein and calcium. Yogurt contains live cultures commonly known as probiotics. These are the “good bacteria” that keep your digestive system healthy and working smoothly and fight off harmful bacteria, boosting the immune system.

Cabbage

Cabbage is rich in vitamin C and K. It is a good source of potassium and detoxifying compounds that help fight potential diseases, too.

Spinach

It has antioxidants, anti-inflammatories, and vitamins that promote vision and bone health. One cup of the spinach packs up to 12 percent of the recommended daily dose of calcium and enough vitamin K to help prevent bone loss .

Berries

Strawberries. Strawberries are a sweet source of disease-fighting antioxidants. It is rich in fiber and it has more vitamin C than an orange.
Blueberries. Recent research suggests that blueberries are rich in nutrients that help to fight chronic diseases. They are nutritional superstars, filled with fiber, vitamin C, and cancer-fighting compounds.
Goji berries. Goji berries contain a lot of vitamin C and are rich in plant-based antioxidants and compounds.
Cranberries Cranberries have a number of health benefits and disease-fighting powers. These help fight inflammation, reduce the risk of heart disease, improve oral health, help prevent ulcers and may even inhibit the growth of some human cancer cells

Beans and Legumes.

These are rich source of proteins, fiber, iron and vitamin B. They help in reducing cholesterol and blood sugar levels and increasing healthy gut bacteria. These contain folate, manganese and thiamine. These are:

Green Tea

It is an antioxidant which has been used as a natural remedy for everything from cancer to heart disease. It contains a phytochemical that slows irregular cell growth, which could potentially help prevent the growth of some cancers.

Cacao/Cocoa Powder

Like chocolate, cacao powder contains flavonoids, which are known to help lower blood pressure and improve blood flow to the brain and heart. With fewer than 15 calories per tablespoon and containing almost no fat, cacao provides a strong chocolate flavor without the guilt.

Herbs and Spices

Garlic. It contains vitamins C and B6, manganese, selenium and other antioxidants.It is used to treat anything from high blood pressure and heart disease to certain types of cancer.
Ginger. Health benefits include relieving nausea, loss of appetite, motion sickness, and pain.
Turmeric It contains curcumin, a substance with powerful anti-inflammatoryand antioxidant properties. It is also an excellent source of fiber, vitamin B6, potassium, vitamin C, and magnesium.

Citrus fruits.

Oranges, lemons, limes, pineapple, tangerine and grapefruit are all rich in fiber and vitamin C, as well as the bioflavonoids that boost the immune system and aid in tissue growth and repair.

Other Lesser Known Superfoods

As there is no strict definition of Superfoods, there are a number of other foods which are termed as superfoods due to their high nutrition contents. If these superfoods are locally grown in your region, prioritise them over the others. These are listed below: