Turning 50 is a significant milestone as during this moment, our bodies will need extra nutrition. You can boost your healthy living and continue to look young, feel vibrant, and get an active lifestyle by keeping a balanced diet and watching your eating patterns.
This blog offers a comprehensive guide to eating well in your 50s and 60s.
While aging is unavoidable and normal, there are steps you may take to promote healthy aging. The purpose of being fit and healthy is only to live a longer and disease-free life.
However, there are various factors that affect healthy living like stress, diet, less physical activity, genetics, smoking or alcohol consumption, and quality medical care.
Factors like these may not be in your full control. But following a healthy and balanced diet can help you make your life healthier and nourish your daily life.
Which nutrients food you must focus on?
During your 50s and 60s, it’s important to focus on consuming several nutrients on a daily basis.
Protein
Protein helps build and maintain lean muscle mass, which is essential for an active lifestyle, a healthy metabolism, and a robust immune system. Include high protein foods like lean meat, tofu, fish, eggs, beans and lentils, nuts and seeds, and dairy products.
The majority of people can receive adequate protein from their diet alone. If you’re having trouble getting enough protein or need a quick fix, try protein powder or health supplements from Envigor by Parichay.
Fiber
Fiber helps maintain a healthy weight by promoting good bowel movements and digestion, supporting heart health, slowing sugar absorption to balance blood sugar levels, and promoting healthy bowel movements and digestion.
Vegetables, fruits, beans and lentils, nuts, seeds are fiber food that you must include in your diet. You can also try out Envigor multigrain flour, millet dosa mix and include in your snack meals.
Calcium
Calcium is necessary for bone health, neuron function, and the contraction of the heart and muscles. Calcium supplementation may assist to avoid bone diseases including osteopenia and osteoporosis.
Calcium-rich foods include soy, almond milk, dairy products such as milk, cheese, yogurt and leafy greens.
Vitamin D
Vitamin D is necessary for bone and immune system function. Mental decline, frailty, poor heart health, depression, osteoporosis, type 2 diabetes, and certain forms of cancer are all linked to low levels.
Because our bodies can create vitamin D from sunlight, it is often known as the “sunshine vitamin.” However, excessive sun exposure can be harmful, so get this vitamin mostly from supplements or foods like dairy, mushrooms, egg yolks, and fatty fish.
Omega 3 fatty acids
Omega-3 fatty acid-rich diets have been linked to a lower risk of mental decline and neurological diseases including Alzheimer’s and dementia, as well as better brain, heart, and skin health. Food sources that include omega 3 are fatty fish, nuts, oils, etc.
Vitamin B12
Vitamin B12 is important for energy metabolism, the creation of red blood cells, DNA repair, immunological function, and brain and heart health. Because your body’s ability to absorb vitamin B12 decreases after the age of 50, it’s even more crucial to receive this vitamin in your diet.
Dietary changes you should consider making in your 50s and 60s
- Eat mostly whole foods
- Eat vegetables at each meal
- Choose water as your main beverage
Focus on whole, minimally processed foods in your 50s and 60s. Fill half of your plate with vegetables; drink mostly water and other low-sugar beverages; and stay organized by planning ahead.