Healthy Eating After 50: Simple Ways to Get More Protein, Fiber and Key Nutrients
As the years go by, many of us need fewer calories but just as many nutrients. That means each meal has a little more work to do. The good news is that small, steady changes make a real difference. Here are practical ideas drawn from federal nutrition guidance for older adults.
Make Room for Protein
Protein helps your body hold on to muscle, and the Dietary Guidelines for Americans note that many older adults don’t get enough. Easy sources include fish and shellfish, beans, peas and lentils, eggs, soy foods such as tofu, and low-fat milk, yogurt and cheese.
Try adding one protein food to each meal, such as yogurt at breakfast, beans in your soup at lunch, or fish in place of meat a couple of times a week.
Choose Foods With Fiber
Whole fruits have fiber that juice leaves behind, so reach for the apple instead of the apple juice most of the time. Whole grains such as oatmeal, brown rice and whole-wheat bread are good choices too. Food labels can help you spot the higher-fiber options.
Think About Calcium, Vitamin D and B12
Low-fat dairy foods such as yogurt and cheese provide calcium and often vitamin D. When you shop, the Dietary Guidelines suggest looking for foods with 20% Daily Value or more of these nutrients on the label.
Many older adults also have trouble getting enough vitamin B12. It is found in meat, seafood, dairy and eggs, and in some fortified foods such as fortified soy milk. Before starting any vitamin or supplement, ask your doctor or pharmacist.
Go Easy on Salt, Added Sugar and Saturated Fat
The National Institute on Aging suggests reading food labels and choosing foods lower in sodium, added sugar and saturated fat. Swapping sugary drinks for water is one simple place to start.
When Eating Well Gets Harder
MedlinePlus points out that changes in appetite, taste and smell, some medicines, trouble chewing, a tighter food budget, and eating alone can all get in the way. A few ideas that may help:
- Share a potluck, cook with a friend, or try a meal at a senior or community center.
- See a dentist if chewing has become uncomfortable.
- Add color and texture to your plate if food tastes bland.
- Keep healthy snacks on hand if you aren’t eating much at meals.
- Stay active, which may help your appetite.
A Simple Way to Start
- For a few days, jot down what you eat and drink. A notebook is fine.
- Look for one easy swap, such as whole fruit instead of juice.
- Add one protein food to a meal that usually lacks it.
- Bring your list to your next checkup and ask what changes make sense for you.
Your needs depend on your health, activity and medicines, so your doctor or a registered dietitian can help tailor a plan for you.
This article is general information, not medical advice. Talk to your doctor or pharmacist about your own health.
More on Seniors Tips
- Staying Well Hydrated After 50: Simple Habits That Help
- How to Prepare for a Doctor Visit: A Simple Checklist
- Walking for Health After 50: A Practical Guide
