How To Eat Well Over 50

By on September 1, 2011

By Sharon Hurley Hall –

Good nutrition becomes even more important as we get older. Past the age of 50, our metabolism will no longer be kind when we eat poorly. Our bodies need more time to process nutrients in food, our calorie burning capacity is reduced and our skin, bones and muscles start to show signs of getting older.

The good news is that eating well can help us to maintain stronger bones, more flexible muscles and suppler skin. Eating sensibly also helps to reduce our risk of heart disease, cancer, diabetes and stroke. A good diet can keep the immune system functioning well, which becomes more important as we get older.

Basic Nutritional Needs

If you’ve followed a normal, healthy diet all your life, you won’t find it difficult to meet your nutritional needs. Your diet should include proteins, carbohydrates, vitamins and minerals (plenty of fruit and veggies), fiber and lots of water. You can include dairy products too, but should cut down on salt and sugar in your diet. You may need to change the quantities of some foods.

For example, cutting down on saturated fat is a good idea between the ages of 50 and 75. Fiber from cereals, fruits and vegetables can aid digestion, accompanied by plenty of water. Your required sugar intake will depend on the rest of your diet and whether you need to gain weight.

Vitamins and Minerals

Just as you did when you were a child, as a senior you need to have milk and dairy in your diet. As a child, this was to help bone development, while as an adult this helps to reduce calcium loss and avoid possible osteoporosis. You may have to take a Vitamin D supplement to enable your body to process the calcium. Vitamin C is not just good for helping you to fight colds, but it also helps the body to absorb iron, which becomes more difficult as we age. Eating foods rich in iron is a good idea.

Supplements – Do You Need Them?

While you should get all the vitamins and minerals you need from a health diet, some doctors suggest that seniors ensure their nutrition is adequate by taking supplements. These may include Vitamin D, Vitamin B12, between 1,000 and 1,500 mg of calcium and an age appropriate multivitamin.

It’s also wise to improve your health by eliminating smoking and reducing your intake of alcohol. This will help the body to absorb nutrients better. Finally, add some exercise to your routine and you’ll be all set for good health as you age.

Sharon Hurley Hall has been writing professionally for almost 25 years, and she does it because she loves it. She is a word nerd, a Scrabble fiend, fanatical about grammar, and is fascinated by learning new things. Since 2005, Sharon has mentored other writers at Get Paid To Write Online to help them improve and build sustainable and successful writing careers. Sharon subscribes to the ‘fine wine’ theory of aging – getting older also means getting better! Find Sharon on her website ,  Twitter and Facebook.

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About Sharon Hurley Hall

Sharon Hurley Hall has been writing professionally for almost 25 years, and she does it because she loves it. She is a word nerd, a Scrabble fiend, fanatical about grammar, and is fascinated by learning new things. Since 2005, Sharon has mentored other writers to help them improve and build sustainable and successful writing careers. Sharon subscribes to the 'fine wine' theory of aging - getting older also means getting better! Connect with Sharon on her website.

2 Comments

  1. Clara

    October 16, 2011 at 5:30 am

    As you age you need less calories, but food needs to be high in nutrients. Eating jiunk will show in your energy level and complexion.

  2. Pingback: Blog Posts I'm Proud Of - October 2011

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How To Eat Well Over 50