Nutrition for 50+ years

Posted by Adele Henderson on

Nutrition for 50+

At each different stage of your body’s life, it needs to be taken care of with essential nutrients that provide what it needs most. For pregnant women, that’s folate, for growing children, it’s calcium and iron especially, and for older people who’ve hit the 50+ age bracket, good nutrition is about understanding the changes in your body and making sure you feed it with quality foods that are rich with vitamins and minerals.

Your mature body moves differently and has stopped growing, so it has different needs and different rates of absorbing essential nutrients.

But some basic tips remain consistent for positive nutrition that keeps you healthy and energetic.

Eat a Rainbow

The more colours on your dinner plate, the better. And, no, that doesn’t mean a bag of mixed lollies! To help ensure your body has access to a range of important vitamins and minerals, fill your plate with a colourful array of vegetables and fruits, including the rich orange of sweet potato, carrots and pumpkin, the dark, leafy greens of spinach and broccoli, white potatoes and cauliflower, reds, pinks and blues of tomatoes, strawberries and blueberries and yellow vegetables such as corn, squash and capsicum.

Grains are Great

At least half of the grains you include in your daily intake should be wholegrains and that adds folate and iron to your diet. Choosing cereals for breakfast is a good start for your day and you can also choose wholegrain bread instead of white bread to boost the nutritional quality of the food you eat.

Good Fats vs Bad Fats

Saturated fat is not your friend – especially as you age. Limit foods that contain animal fats and trans fats (you’ll find them in store-bought baked goods, such as doughnuts and pastries) and look for good fats by eating seeds, nuts, avocados and fatty fish, such as salmon.

For cooking, use olive, canola, corn, or vegetable oil. Eating fresh seafood twice a week can be a great addition to a healthy diet and to avoid high mercury levels, choose smaller fish, such as sardines or trout, rather than tuna.

Balanced Nutrition For A Healthier Body

Depending on your health issues, the way you need to access great nutrition may be a discussion between you and your doctor. If you suffer from high cholesterol, diabetes or other health complaints, talking to your doctor is important to ensure food choices you make have don’t clash with medications you may be prescribed.

Supplements or nutritional drinks such as Oz Farm HealthCare could be a handy solution to help your body get more of essential nutrients it’s lacking and, with the right advice and understanding of what exactly your body needs and why, this added nutritional boost could help give you the energy boost you need too.

No matter what your health is like, one nutritional tip that everyone over 50 should pay attention to is to avoid the empty calories found in food and drinks that are laden with sugar and lots of kilojoules, without any nutritional value. These include alcohol, soft drinks, chips, biscuits and cakes and so on.

For better choices that are bursting with the nutrients your 50+ body really needs, try these tips:

  • Boost B6 in your body with bananas, potatoes, and pomegranates. B12 is found in from eggs, fish, and chicken and some fortified cereals.
  • Fight cancer with powerful antioxidants found in dark green, dark yellow, or orange fruits and veggies, including broccoli and Brussels sprouts.
  • See into your healthy future by protecting your eyes with lutein and zeaxanthin found in spinach.

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