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Healthy Food For 50 Year Olds
If you are over 50 and wondering how to stay in shape, the answer is quite simple: eat right. Eating the right foods can help you maintain a healthy weight and feel your best!
A diet for people over 50 should include plenty of fresh fruits, vegetables, whole grains, low-fat dairy products, protein (such as meat or beans), some alcohol (in moderation), and a lot of water. Here’s why they are all good for seniors:
Grains: Whole grains, such as whole-wheat bread, brown rice, and oatmeal are good sources of fiber. Choose bran cereals or oats for breakfast to keep yourself feeling full all day!
Fruits and vegetables: Try to eat a variety of fruits and vegetables. Vegetables are high in vitamins A, C, E, and K. Fruits have antioxidants that help fight off disease.
Dairy: Choose low-fat or fat-free dairy products. They are full of calcium which is very important as you get older. Low-fat dairy products have the same nutrients as regular dairies, such as protein, but with less fat and fewer calories.
Water: Drink at least eight 8-ounce glasses of water a day to stay hydrated. Water cleans your body and helps reduce bloating and constipation. It also keeps your joints working smoothly (especially if you exercise).
Protein: Protein can play an important role in helping keep bodyweight down and can also help lower heart disease risks. The following are good protein sources for people over 50: lean meat (such as chicken, turkey, tuna, and steak), beans, lentils, nuts, seeds (such as flaxseed and chia seeds), dairy products (such as yogurt and milk), and fish.
Here is a list of some foods that should be avoided for people over 50:
1) Alcohol. Drinking too much alcohol can increase your risk of heart disease. Be careful to choose the right amount of alcohol for you. For example, wine is okay if it’s part of a meal with lots of other healthy foods like vegetables or dairy products.
2) Sugary snacks. These bad foods contain lots of sugar and other substances that may cause health problems. Look for soda or other sugary beverages in the grocery store next to the candy and hot chocolate.
3) Fried foods. Fried foods can be good for your taste buds, but they may be bad for you. They often contain trans fats, which pose risks to your heart. Trans fats are formed when oil is heated to high temperatures (like deep frying). Trans fats can increase your cholesterol levels and lead to heart disease by raising levels of LDL (bad cholesterol).
4) Salt. Choose spices instead of salt in recipes (if you use them at all). It is better to eat foods that are naturally low in sodium, like vegetables and fruits.
5) Foods high in saturated fats. Avoid eating these foods more than once a day. These foods can raise your blood cholesterol levels, which can increase your risk of heart disease. Foods that are high in saturated fats include candy, soda, bacon, ice cream, and fatty cuts of meat (like ribs or chuck roast).
6) Processed meats. These meats have been preserved with salt and chemicals such as nitrites and nitrates. They have been linked to cancer risks for some people. Examples of processed meats include hot dogs, bologna and luncheon meats, and cured meats like bacon.
7) Processed grains. These grains have been prepared in a way that alters their nutrient content. This changes their structure and affects how they affect the body once consumed. Examples of processed grains include white bread, white rice, microwaved popcorn, instant oatmeal, and hot cereals.
8) Foods high in sugar (especially fructose). These foods can increase your blood sugar levels and have been linked with obesity. Some examples of foods that are high in sugar include syrup on canned fruit or high-fructose corn syrup found in most bottled drinks like sodas or sports drinks.
9) High-calorie snacks. These snacks have lots of calories and little nutritional value. Examples of high-calorie snacks are potato chips, cookies, cakes, granola bars, doughnuts, candy bars, and other processed foods.
10) Foods high in sodium. Many people follow a diet that is high in sodium because they think it will help them lose weight. However, consuming too much salt can cause health problems including high blood pressure and heart disease. Examples of foods that are high in sodium include salty snack foods like potato chips or pretzels as well as canned soups with lots of sauce or canned vegetables packed in salt broth.
Disclaimer: The information in this article is intended for educational and entertainment purposes only and should not be used instead of or contrary to that of a medical professional. Before taking supplements, starting a new diet, or embarking on a new exercise regime please consult a medical or nutritional professional. The owners of “Getting Healthy After 50” are not medical professionals and are simply redistributing information that is freely available on the internet.
The video at the top of this post is from the Pahla B Fitness Youtube Channel.