There’s some dietary advice you’ve likely heard your whole life that’s worth continuing to follow no matter how old you are: Eat your vegetables. Drink your milk. Don’t fill up on sweets. But it’s also true that nutritional needs change as we age. As such, it’s important to be mindful of the vitamins and minerals you’re getting each day.
For example, as you’ve gotten older, you’ve probably started to care more about your heart health, brain health and bone health. With this in mind, there is one food that nutritionists wish more people over 50 would eat more of to benefit these specific parts of the body.
Related: Over 50? This Is Exactly How Much Protein You Need
What Are the Nutritional Guidelines for People 50 and Over?
First, it’s important to know exactly what one’s nutritional needs are in their 50s and beyond. The Dietary Guidelines for people 50 and older include the following each day: two to three cups of vegetables, 1.5 to two cups of fruit, five to eight ounces of grains, five to 6.5 ounces of protein, three cups of dairy and five to seven teaspoons of healthy oils (like olive or avocado oil).
Protein Needs
Registered dietitian and health coachJess Cording, RDN, says that people 50 and older need to be especially mindful of getting enough protein to protect against age-related muscle loss.
“While general recommendations are to get 0.8 to 1.0 grams of protein per kilogram of body weight, this jumps up to about 1.2 grams per kilogram for older adults. Just note that factors like activity level, underlying health conditions and the use of certain medications may impact protein needs,” she says.
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Vitamin B12 and Vitamin D Needs
Cording says that it’s also important to get enough vitamin B12 and vitamin D. “The body’s ability to absorb vitamin B-12 tends to decline with age, making you more susceptible to symptoms of deficiency, such as fatigue, low mood and, when more progressed, tingling in hands and feet and other neurological symptoms,” she explains, adding that food sources of vitamin B12 include animal proteins (like meat, fish, eggs and dairy) as well as algae, nutritional yeast and fortified foods.
As for vitamin D, Cording says that the daily recommended intake of this nutrient increases with age, and it’s important to get enough to keep bones strong. “While current recommendations are for adults below 70 years of age to consume at least 600 international units a day, that increases to 800 international units a day after age 70,” Cording says. She adds that, for women, calcium recommendations also increase with age and is also vital for keeping bones strong.
Related: The Unexpected Thing You Should Never, Ever Do if You’re Over 50 and Want To Stay Healthy, According to a Geriatrician
Is It Normal To Gain Weight as You Age?
Registered dietitian Erin Palinski-Wade, RD, says that it’s not unusual to struggle with weight gain as we age. “Metabolism may slow slightly, which can lead to a need to adjust calorie and macronutrient intake to prevent unwanted changes in body weight,” she says.
Additionally, she adds that the body can become more insulin-resistant as we age, which means that diets need to be adjusted to maintain healthy blood glucose levels. She explains that this can be done by balancing protein, healthy fats and fiber at every meal and minimizing refined carbs and added sugars.
Related: 30 of the Best Anti-Aging Foods To Include in Your Diet
Which Food Should People 50 and Older Eat More Of?
Cording says that virtually all people 50 and older could benefit from eating more oily fish, such as salmon, tuna, mackerel or sardines. She says that oily fish are loaded with nutrients, including many of the ones that people in their 50s and older need. This includes protein, healthy fats (fish is a good source of omega-3 fatty acids), vitamin B-12 and vitamin D. “If you eat the bones, you can also get calcium from fish,” she says.
Eating fish regularly benefits the heart, brain and bones. The omega-3 fatty acids in fish are linked to lowering the risk of cardiovascular disease, stroke and dementia. The vitamin D and calcium (if you eat the bones) in fish benefit bone health.
Related: Eating This One High-Protein Food Could Raise Your Dementia Risk by 13%
Nutrient-Rich Foods To Add to Your Diet if You’re Over 50
While fish is loaded with nutrients, Cording says there’s another food she wishes people 50 and older would eat more of: tofu. “Tofu is a great lean protein source that happens to be a complete protein, meaning it provides all nine essential amino acids we need to get from food and it also provides calcium,” she says.
“Additionally, soy in its whole form, like tofu, tempeh and edamame, has been linked to reduced risk of breast cancer.”
Palkinski-Wade offers up another food people in their 50s and older should add to their diet: prunes. “This no-sugar-added dried fruit provides three grams of fiber per serving to support digestion and blood sugar balance. In addition, eating just five to six prunes per day may help to prevent bone loss, which is especially important for individuals over age 50 who have a greater risk of developing osteoporosis,” she says.
By prioritizing foods with nutrients that support heart, brain and bone health, you’re more likely to age gracefully without the aches, pains and heart issues that can stem from not having healthy habits in place. You’re only as old as you feel, right?
Related: The One Food Dietitians Are Begging People Over 60 To Stop Eating ASAP
Which Foods Should You Avoid When You’re Older?
While the foods we discussed above are excellent options to include in your diet, there are some you’ll want to steer clear of. Here’s a list of the most unhealthy ones:
- Fried foods, which contain a lot of saturated fat.
- Sugary foods, drinks and sweeteners (be mindful of foods with “added sugars”).
- Foods that contain high amounts of sodium.
- Processed foods and snacks.
- Excessive alcohol.
Up Next:
Related: The One Thing You Should Never Do If You Want to Live to 100, According to Geriatricians
Sources
- AARP. “6 Foods To Skip After 50.”
- Erin Palinski-Wade, RD, a registered dietitian.
- Indian Journal of Endocrinology and Metabolism. “A Fish a Day, Keeps the Cardiologist Away! — A Review of the Effect of Omega-3 Fatty Acids in the Cardiovascular System.”
- In Vivo. “Soy Isoflavones and Breast Cancer Risk: A Meta-Analysis.”
- Jess Cording, RDN, a registered dietitian and health coach.
- National Institutes of Health. “Vitamin D: Fact Sheet for Health Professionals.”
- Nutrients. “Protein and Aging: Practicalities and Practice.”
- The American Journal of Clinical Nutrition. “The Relationship of Omega-3 Fatty Acids With Dementia and Cognitive Decline: Evidence From Prospective Cohort Studies of Supplementation, Dietary Intake and Blood Markers.”
