How to Eat Well in Your 50s and 60s: The Complete Guide

 

 

For many, turning 50 is a big and exciting event.

 

It’s also a time when our bodies change, which means we need different foods.

By eating a balanced diet that focuses on key nutrients, you can increase your chances of staying healthy as you age and continue to live a busy, full life.

This piece goes into great detail about how to eat well when you’re in your 50s and 60s.

 

 

What changes happen to your body in your 50s and 60s?

 

When you were born, your body changed and evolved based on your age, the place where you live, and the way you live your life. When you get to your 50s and 60s, a few big things will change.

 

Loss of muscle

 

 

Sarcopenia, which is another name for age-related muscle loss, is the slow loss of muscle mass that comes with getting older.

Every 10 years after age 40, you lose about 8% of your muscle mass. By age 70, this rate goes up by up to 15% every ten years.

You can slow this process down, though, by living a healthy life and doing things like eating a lot of protein and doing strength training regularly.

 

 

Loss of bones

 

 

 

Osteopenia, or bone loss that comes with getting older, is more likely to happen to older people.

Your bones go through a normal process called osteogenesis to keep them strong. During this process, cells called osteoclasts break down bones and then osteoblasts build them back up stronger (45, 46).

This process gets less effective over time, which means that your bones can’t heal as quickly or well. Over time, this makes bones weaker, which can make it harder to move around and make you more likely to fall.

 

 

Slowed metabolism

 

 

 

 

 

A major study discovered that your metabolic rate stays mostly the same from 20 to 60 years old, but it starts to slowly drop after 60 due to a loss of muscle mass and other age-related factors (47Trusted Source).

By staying active and eating well, you can keep your muscle strength when you’re in your 50s and 60s. These habits may also help you avoid gaining too much fat, which is linked to a higher chance of chronic diseases and faster aging.

 

 

What does healthy aging look like?

 

 

You will age, which is normal, but there are things you can do to age in a good way. The main goal of this work is to help you live longer and healthier years. Many people can keep up a very busy lifestyle well into their late 20s or 30s.

Healthy aging is affected by many things, such as diet, physical exercise, health conditions, and medical history (which can include heart disease, type 2 diabetes, cancer, and mental decline).

Genetics and social support for drug use and smoking
getting access to good medical care

 

 

Nutrition is very important for healthy aging because it lowers the chance of chronic diseases, sarcopenia (aging muscle loss), osteoporosis (aging weak bones), malnutrition, and being underweight or overweight.

 

 

 

 

 

 

 

Nutrients and foods to focus on :

It’s important to make sure you get enough of a few key nutrients every day when you’re in your 50s and 60s.

 

Protein

Lean muscle mass is important for a busy lifestyle, a strong metabolism, and good immune health. Eating enough protein helps build and keep lean muscle mass.

High protein foods include:

 

lean meat
poultry
fish
tofu
eggs
tempeh
beans and lentils
nuts and seeds
dairy products

 

A person should get 0.36 grams of protein for every pound (0.8 grams per kg) of body weight every day, but most studies show that people over 50 need more.

In fact, you might need about 0.5 to 0.9 grams per pound (1.2 to 2.0 grams per kg) to keep your muscle mass and keep up a busy lifestyle.

Say, a person who weighs 150 pounds (68 kg) needs 75 to 135 grams of protein every day.

Food is enough for most people to get enough protein. You can use protein powder or a supplement if you have trouble getting enough or if you need a quick source of protein.

 

 

Fiber

 

 

Fiber helps your digestive system and bowel movements stay healthy. It also protects your heart, lowers blood sugar by slowing down sugar intake, and keeps your weight in a healthy range.

 

Foods that are high in fiber are:

vegetables
fruit
whole grains such as oats, brown rice, popcorn, and barley
beans and lentils
nuts and seeds

 

 

Women should get 25 grams of fiber every day, and guys should get 38 grams.

Food is enough for most people to get enough fiber. Your doctor might tell you to take a fiber product, like Metamucil.

 

 

 

Calcium

 

 

Calcium is an important mineral for strong bones, nerves, and the firing of muscles and the heart. Getting enough calcium may help keep bone diseases like osteopenia and osteoporosis at bay.

 

Foods that are high in calcium are:

dairy goods like milk, cheese, and yogurt leafy greens, besides drinks with added spinach, like soy and almond milks

People who have gone through menopause are more likely to get osteoporosis and don’t receive calcium as well, so they need an extra 1,200 mg of calcium every day. Other groups only need about 1,000 mg.

 

 

The best way to get calcium is through food, but many multivitamins also have it.

 

 

 

If your doctor suggests a calcium supplement, it’s best to split the amount to get the most out of it. For example, instead of taking one 1,000-mg supplement all at once, take two 500-mg supplements at different times.

 

A vitamin D

 

 

Vitamin D helps keep bones and the nervous system healthy. People who don’t get enough of it are more likely to get dementia, heart disease, sadness, osteoporosis, type 2 diabetes, and some types of cancer.

 

Vitamin D is sometimes called the “sunshine vitamin” because our bodies make it when we are in the sun.

However, too much time in the sun can be bad for you, so try to get most of your vitamin D from pills or foods like mushrooms, egg yolks, dairy, and fatty fish.

 

 

People over the age of 50 should usually take a vitamin D pill with 600 IU or more because this vitamin is hard to find in food. Depending on your needs and where you live, your doctor may suggest bigger doses.

 

 

 

Omega-3 fatty acids

 

Omega-3 fatty acid-rich diets are linked to a lower risk of mental decline and neurological diseases like Alzheimer’s and dementia. They are also linked to better brain, heart, and skin health.

 

Food sources of omega-3 fats include:

 

fatty fish (including salmon, sardines, mackerel, tuna, and herring)
nuts and seeds
oils (such as flaxseed oil)
algae

 

 

Omega-3s eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) can mostly be found in fatty fish and plants. These are the omega-3s that have been linked to the most health benefits.

Alpha-linolenic acid (ALA) is an omega-3 that your body turns into EPA and DHA in small amounts. Nuts, seeds, and oils usually have a lot of it.

 

Women should get 1.1 grams of ALA per day, and guys should get 1.6 grams.

 

There is no general recommended intake for EPA and DHA, though a minimum of 250–500 mg combined EPA and DHA each day is a good goal

 

Talk to your doctor about taking an omega-3 supplement made from fish or algae if you don’t eat fatty fish two to three times a week.

 

 

 

Vitamin B12

 

 

It is very important for making red blood cells, fixing DNA, keeping your immune system strong, and keeping your brain and heart healthy.

 

Your body can’t absorb vitamin B12 as well after age 50, so it’s even more important to eat foods that contain this vitamin.

 

B12 is mostly found in animal foods like meat, chicken, fish, eggs, dairy products, and breakfast cereals that have been fortified with it.

 

 

 

 

People who don’t eat meat or fish may be more likely to have low B12 amounts.

 

2.4 mcg of vitamin B12 should be taken every day by adults over 50.

If you don’t get enough B12, are a vegetarian or vegan, have anemia, or have a medical condition like Crohn’s disease or celiac disease that makes it hard for your body to absorb B12, your doctor may tell you to take a B12 vitamin.

 

 

Potassium

 

 

You need potassium in your food because it is an electrolyte and a nutrient. A lower chance of high blood pressure, stroke, and heart disease is linked to getting enough potassium. Besides that, it helps keep bones healthy.

 

This mineral is found in many food sources, such as:

 

 

vegetables and fruits such as bananas, durian, raisins, Medjool dates, guava, peaches, oranges, potatoes, cabbage, and leafy greens
whole grains
dairy products
nuts and seeds
meat and poultry

 

 

Women should get 2,600 mg of potassium a day, and guys should get 3,400 mg. Most people get enough potassium from their food, and they should only take potassium supplements under the care of a doctor. Getting too much potassium can be deadly.

 

 

Antioxidants

 

 

Free radical compounds can cause oxidative stress, which is one of the main causes of age and chronic diseases. Antioxidants help get rid of these compounds. Vitamins A, C, and E, as well as minerals like zinc, copper, and selenium, are all antioxidants.

 

These foods are the best places to get antioxidants:

 

colorful fruits and vegetables
nuts and seeds
whole grains
dark chocolate
coffee and tea

 

 

There isn’t a set amount that everyone should take, and there isn’t much proof that taking an antioxidant supplement is helpful. Instead, try to eat things that are high in antioxidants at every meal.

 

 

In your 50s and 60s, you might want to make these changes to your diet:

You might want to make some small changes to the way you eat to help your body age well.

 

 

Eat mostly whole foods

 

 

You should try to eat mostly whole, lightly processed foods, like these:

The fruits and veggies can be fresh or frozen.

Oats, brown rice, and whole wheat bread are all examples of whole foods.

Proteins like eggs, lean meats, chicken, fish, tofu, and tofu

Nuts, seeds, bananas, and some oils are good sources of healthy fats.

Most ultra-processed foods are high in sugar, salt, calories, and fatty fats and low in fiber, vitamins, and minerals. Try to eat less of them.

Eating a lot of these things can make you gain weight and cause heart disease and other long-term health problems.

Don’t forget that you can still eat some prepared foods. Caned beans, yogurt, fish, breakfast cereals with added vitamins and minerals, natural peanut butter, hummus, and low-sodium tomato sauce are all foods that haven’t been changed much but are still very healthy and easy to use.

 

Eat vegetables at each meal

 

One easy way to make every meal healthier is to put veggies on half of your plate.

There are a lot of good things for you in vegetables, like fiber, potassium, vitamins, and antioxidants. They’re also very filling but low in calories, which may help you control your weight.

 

 

Choose water as your main beverage

 

Drinking a lot of sugary drinks on a regular basis is linked to weight gain, obesity, heart disease, and type 2 diabetes.

 

If you drink water every day, you might eat and drink less “empty calories,” or foods and drinks that don’t give you any nutrition.

 

Coffee, tea, dairy milk, plant-based milk, and iced water are some other great drinks to choose from.

 

 

 

Plan ahead

 

Making plans for your meals ahead of time is an easy but very effective way to eat well when you are busy.

Once a week, try to plan your meals for the whole week by making a routine, cooking a lot of food at once, or using some other method. This could help you reach your health goals, buy the right groceries, and keep food from going to waste.

You could also look into meal-planning services that make meals just for you based on your health goals and food needs.

 

The bottom line

 

 

Paying close attention to what you eat becomes even more important for your health as you get older (50s and 60s).

The foods you eat can help keep you healthy and slow down changes that happen to your body as you get older, like a slow metabolism, muscle loss, and bone loss.

Specifically, try to eat a lot of whole, lightly processed foods that are high in protein, healthy fats, fiber, and antioxidants. If your doctor tells you to, you may also benefit from taking a multivitamin or other vitamins.

You can make sure you stay healthy for years to come by making small changes to your food.