It’s the most important food to eat if you’re over 50, says dietitian
When it comes to healthy eating, most of us are familiar with exercise: fruits, vegetables, and lean proteins are good to eat in large amounts, and you need to be careful about how much sugar, sodium and saturated fat you eat.
But dietary needs change as we age. Because vitamin B12 and omega-3s are important for preventing dementia, calcium is important for bone health, and vitamin D is crucial for both of these things, doctors want to make sure that all old people do not miss it.
Although supplements are an option, the effectiveness of dietary supplements is still not completely clear, so doctors prefer that people get the vast majority of their nutrients from food. With that in mind, what foods should people over 50 make sure they’re getting enough of? And what is the most important food for them to eat on a daily basis? Here’s everything you need to know.
The most important food to eat if you’re over 50
According to dietitian Burgundy jeans, fatty fish (that salmon, tuna or sardines) are the most important food to eat after 50 years. “These fish are rich in omega-3 fatty acids, which may help reduce inflammation, improve heart health and support cognitive function,” she added. said. “I like to recommend canned fish (especially salmon with bones) because it’s inexpensive and very nutritious, offering calcium and vitamin D in addition to protein and omega-3s.”
It’s a great type of fish for the elderly or people living alone, she adds, because it doesn’t require cooking. “What I like to do is mix it up with some plain Greek yogurt, chopped carrots or celery, and a little seasoning, and you have a canned salmon salad that you can eat with toast, crackers or in a salad bowl,” she says. .
Related: 10 of the Best Canned Fish Brands to Try
Other foods to eat if you are over 50
Whether fatty fish aren’t your thing or you’re looking for more options to supplement your diet, Burdeos says berries are another good choice. “Berries such as blueberries, strawberries and raspberries are high in antioxidants, which may help protect against cell damage and reduce the risk of chronic diseases, such as heart disease and cancer,” she says. . “A cup of strawberries, for example, is about 94% of your daily vitamin C intake. For people who don’t usually eat berries, I recommend blending them into a smoothie with ice and milk, also a nutrient-dense food that is on this list.”
Leafy greens like spinach, kale, and collard greens are packed with vitamins and minerals, including calcium, vitamin K, and folate, which are important for maintaining bone health and reducing the risk of related cognitive decline. age, adds Burdeos.
Related: This is the #1 habit for reducing dementia risk
“A single cup of fresh spinach provides just over 100 percent of your daily vitamin K needs,” she says. “Again, for those who don’t mind eating these types of foods, I recommend blending them into a smoothie or consider adding a handful to a bowl of soup, pasta, or stir-fry. “
Nuts and seeds are also great sources of nutrition for people over 50. “Nuts and seeds like almonds, walnuts, chia seeds, and flaxseeds are rich in healthy fats, fiber, and protein, which can help support heart health, promote satiety, and improve digestion,” she says. “These foods are also versatile. Eat them as is, pair them with other nutrient-dense foods like berries or other fruits, add to hot or cold cereal or a salad bowl or even a smoothie. And peanut butter and nut butter (no added sugar or salt) are just as nutritious and fall into this category.”
Related: 65 Best Salmon Recipes for Easy Dinner Parties
The worst foods to eat if you’re over 50
Although this advice is not limited to those over 50, Burdeos recommends avoiding ultra-processed foods and fast foods. “These types of foods are often high in sodium, unhealthy fats and added sugars,” she says. “It can increase the risk of heart disease, high blood pressure, and type 2 diabetes. They can also be low in nutrients, which contributes to poor overall diet quality. These foods can be filling, but they can crowd out more nutrient dense foods like those mentioned above.”
Sugary drinks like sodas should also be avoided. “Sweetened beverages like sodas, sports drinks, and fruit juices are high in added sugars and may contribute to weight gain and an increased risk of type 2 diabetes and other chronic diseases,” Burdeos says. . choices, such as water, milk and tea.”
And if you’re a fan of fried foods (aren’t we all?), you might want to do your best to avoid them when possible. “Fried foods like french fries, fried chicken, and fried fish are often high in unhealthy fats and calories and can increase the risk of heart disease and other health problems,” Burdeos says. “In addition, when foods are fried at high temperatures, they can produce harmful compounds such as acrylamide, which is a potential carcinogen, and advanced glycation end products (AGEs), which can contribute to inflammation. and increase the risk of chronic diseases. Fried foods can also be difficult for the digestive system to process, leading to discomfort and even digestive issues such as indigestion and acid reflux.”
Although Pepsi and fried chicken are on the menu tonight, the good news is that you can cook up a salmon fillet (or eat it canned!) and feel pretty good about your choices.
Afterwards : 60 healthy salmon recipes that are anything but basic