As we age, our dietary needs change. Unfortunately so does out waistline, the power of our brain, our metabolisms and our hormones. Today I’ll speak to you about foods to benefit you if you’re over 50!
When you are over 50, your body has changed and so should your diet.
However, I don’t mean a diet with a name!
We are bombarded with named diets, contradictions, and thoughts that we should eliminate entire food groups at every turn.
So what are we SUPPOSED to eat to live long and strong, to ward off disease, to feel vital, and to look great at every age?
Here’s the basics.
As a woman that is well past 50, and a gym owner that has coached many women on nutrition for 20+ years…
I see what the common deficiencies are. They are costing you greatly!
#1. Most adults are lacking in protein. This critical nutrient is responsible for rebuilding muscle and preventing it’s loss.
As we age, we lose muscle at a pretty rapid rate that shows up in our skin and hair, our strength and our ability to recover from injuries.
Loss of muscle also shows up in our posture.
So besides a great functional strength training program that is imperative…be sure to get some protein in every meal and snack.
About 1 gram of protein per lean pound of body weight is a good start. Eat eggs, almonds, fish, chicken, beef, pork, shellfish, and plant-based proteins as in beans, edamame, and tofu.
#2. You ARE missing fiber. I have never met a single person that gets in close to the daily requirement of fiber.
Women need approximately 25 grams and men about 30.
Fiber is essential to digestion and the stabilization of blood sugar to ward off and manage diabetes.
Fiber is necessary to prevent constipation and for proper elimination on a regular basis. Insoluble fiber feeds the intestines and the good bacteria…needed for hormone optimization and immune function.
Fiber is SUPER easy to add in daily.
Add in 1/4 cup dry oats to a smoothie. Add in 1/4 cup into meatloaf. Eat a bowl of oatmeal with almond milk and some chopped almonds.
Eat pears, artichokes, avocados, broccoli and brussels sprouts…brown rice or barley. Raspberries, blackberries and sweet potatoes are some of my favorites!
One of my favorite superfoods loaded with fiber, protein and healthy fats are ground flax and ground chia seeds.
Add 2 tbsp. of either to a cup of plain greek yogurt with some raspberries and chopped almonds for a superpower breakfast, lunch or snack!
Add 2 tbsp. of either to meatballs, meatloaf, smoothies, or sprinkle on a salad before serving.
They both have a slightly nutty taste that you’ll barely notice. Flax seeds can be added to baking and chia seeds can be made into puddings.
Consider fiber your natural detoxifying food that nourishes as it flattens your belly while shuttling out what your body doesn’t need!
3. Eat more healthy fats to stay full and nourish your brain! Sorry. This doesn’t mean eat more ice cream or pork sausage. What this does mean is eat more fatty fish, olive and avocado oil…nuts, seeds, and nut butter. The Mediterranean diet is still considered one that keeps you smarter while living longer.
4. Make your carb choices the good ones! All of the low carb diets, to me…mean low energy. IF you are eating an extremely high-fat diet of super healthy sources of fat…you may be able to sustain this for a while.
But I like to consider myself “a diet hacker”.
No single named diet will work for everyone, all the time…at all stages of life. This is why Foods to benefit you if you’re over 50 is a key to aging well with energy!
Eat sweet potatoes, brown rice, oats, black beans, kidney beans and quinoa in one meal per day, preferably earlier in the day so that they won’t be stored as fat. These will keep you full, so you never binge, and never have to rely on another cup of coffee for energy!
These are just a few of my lifestyle and diet tips that will help you feel and look great whether you’re in your 30’s or heading towards 70!
(or past that 😉
If you want a meal plan of Superfoods to rid your body of excess weight while energizing and boosting brain power… with lists, recipes, and a 21 Day Ageless Energy Meal plan that I created?
CLICK HERE TO TAKE THE GUESSWORK OUT OF WHAT TO EAT AND WHAT TO COOK FOR LIFELONG HEALTH.
Exercise is the key to being able to move freely with vitality for many years… but you have to have the energy, the brainpower, and the right nutrient balance to live the most optimal life…and that comes from what’s on your plate:)
Coach Dawn