Stay Healthy Over 50 by Eating Right

Healthy eating at the age of 50 doesn’t need to be about dieting and sacrifice. But maintaining a healthy and well balanced diet requires proper planning. Whether you prepare your meals at home, for your loved ones, or eat out, you can apply similar principles when making food choices.

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It’s not just about the types of food – the quality of your food also matters. When making food selections, focus on foods rich in nutrients. Fresh fruit might seem to be the best choice, but eat them in moderate amounts to lower your calorie intake. Vegetables are always a good choice, but green leafy vegetables are especially rich in iron and folate.

Dairy products are full of calcium, Vitamin D and magnesium, and are rich in protein that can help build stronger bones. Protein-rich food such as meat, on the other hand, is important for your muscle strength. The best types of meat are those low in fat such as poultry, lean cut pork, loin or fish.

Healthy Snacks

When choosing snacks, try to avoid those containing high levels of saturated fats and trans fat like baked foods or cakes, which can increase cholesterol levels in your blood.

Instead, go for high fibre and vitamin-rich snacks. Foods that are high in fibre are known to satisfy, and also lower your general food intake. Additionally, fibre helps with digestion by normalising the rate at which food moves through your digestive system.

Eating Out

Eating out might be tricky, as you cannot know how your meal was prepared. If you apply some simple principles though, eating out can still benefit your health.

In some restaurants, food is piled onto your plate, so maybe ask for small portions. As eating too much fat might have negative effect on cholesterol levels, trim off visible fat from meat and remove the skin of poultry. You could also have your gravies and sauces served on the side instead, so that you can moderate how much you consume. The healthiest gravies and sauces are those with lower fat content, so don’t order meals containing curry, cream or coconut sauces.

Avoid high-fat or high-cholesterol meats, such as belly meat, luncheon meat, sausages, chicken feet, fish head and deep-fried soy bean products. If there is the option, go for boiled, steamed, baked or grilled food instead, as these contain less fat.

As far as drinks are concerned, the healthiest one is obviously water, but small amounts of beer, green tea or juice are fine as well. Stay away from fizzy drinks though. These contain unnecessary sugar and are full of calories.

Eating healthy for your age can be tricky, but it’s usually just a case of simply paying attention to your diet. Once you get into that habit, you’re on your way to living healthier in your 50s.

References

  1. http://www.info.gov.hk/elderly/english/health_lifestyles/eng/healthyandsmarteatingout.htm
  2. http://www.info.gov.hk/elderly/english/health_lifestyles/eng/shoppingsmart.htm
  3. http://www.info.gov.hk/elderly/english/health_lifestyles/eng/healthy_snacks.htm

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