Your dietary wants change as you age, particularly in case you are making an attempt to shed weight. You in all probability already know what to keep away from: Sugar, processed meals, and something fried. However what must you eat as a substitute? We requested Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board-Licensed Sports activities Dietitian and co-author of the Flat Stomach Cookbook for Dummies, what meals folks ought to eat after 50. “Meals that help muscle, bone, and coronary heart well being — the pillars of health after 50,” she responded. Listed below are the 7 greatest meals to eat for a fitter physique after 50.
Fatty Fish
Salmon and different fatty fish are important for weight reduction after 50. All these proteins from the ocean are “wealthy in omega-3 fatty acids to scale back irritation and defend coronary heart and mind well being,” says Collingwood. “Offers high-quality protein to assist keep lean muscle mass.”
Greek Yogurt
Collingwood advocates Greek yogurt post-50, and in any respect different ages. “Excessive in protein for retaining muscle,” she says. “Offers calcium and vitamin D (fortified variations) for sturdy bones.” Ensure you are shopping for a lower-fat Greek yogurt that isn’t loaded with sugar within the type of taste or fruit. She suggests including your personal.
Eggs
Ensure to eat eggs. “An entire protein supply with all important amino acids,” Collingwood says. “Comprises choline, essential for mind well being, and vitamin D.” There are such a lot of methods to get pleasure from them, however think about boiling a batch firstly of the week so you possibly can snack on them everytime you get a craving.
Leafy Greens
Eat your leafy greens, together with spinach, kale, and arugula. “Loaded with calcium, magnesium, vitamin Ok, and antioxidants for bone and cardiovascular well being,” says Collingwood. “Excessive fiber helps digestion and blood sugar steadiness.”
Berries
In the event you want one thing candy, seize a handful of berries. Collingwood recommends blueberries, strawberries, and raspberries. “Filled with antioxidants and fiber. Help mind well being, scale back irritation, and assist restoration from train,” she says.
Nuts
Nuts and seeds (almonds, walnuts, chia, flax) are one other factor you have to be consuming. They supply wholesome fat, protein, and fiber,” she says. “Help coronary heart well being, satiety, and steady blood sugar ranges.”
Beans and Lentils
And lastly, Collingwood recommends beans and lentils. “Plant-based protein with fiber to help muscle upkeep and digestive well being. Wealthy in potassium and magnesium for blood strain and coronary heart well being,” she explains.