Healthy Eating Over 50

As you already know, as we age, our metabolism begins to decline. Finding heart-healthy nutritional foods to eat that will help with providing vitamins, minerals and anti-oxidants rather than high-fat and sugary foods are more important for our health now more than ever.

According to Joy L. Bauer, MS, RD, CDN who is the founder of Nourish Snacks and the health and nutrition expert on the Today show, the list of foods to eat over 50 is below. Of course these foods are good for everyone at any age, but like I said, now more than ever it is time to concentrate on those certain nutritional values.

Let’s explore this list as we discuss healthy eating over 50.


Watermelon Has Many Health Benefits1. Watermelon
According to the USDA, watermelon, which is only 46 calories per cup, has many benefits and contains:

Potassium – one of two most important minerals in the body, help with heart muscle functions, nerve signaling and other bodily processes

Vitamin A – fat soluble vitamin that is a powerful antioxidant that plays a role in maintaining healthy vision and neurological functions

Vitamin C – water soluble vitamin that is a powerful antioxidant that helps the body form and maintain connective tissue (including skin, blood vessels and bones)

Dietary Fiber  –  good for digestive health

Lycopene – powerful antioxidant that can protect and repair the body from damage caused by multiple diseases.

Citrulline – mostly found in the rind of the watermelon is tied to improved artery function and lower blood pressure

Swiss Chard Is Healthy2. Swiss Chard
This green leafy vegetable contains Vitamins A and C. In addition to containing the vitamins, it promotes a youthful complexion.

3. White beans
These beans are a good source of vitamins and minerals including calcium, magnesium, and protein.

4. Blackberries
These berries are a rich source of anthocyanins and flavonoids that may boost memory. Anthocyanins and flavonoids are pigments that give color and act as antioxidants and may offer anti-inflammatory benefits. Anthocyanins may also offer anti-cancer and anti-viral benefits to the body while flavonoids offer the body immune system benefits.

5. Tumeric / Curry
Tumeric, the spice that gives curry its color, contains many benefits to the body including anti-inflammatory properties and is a very strong antioxidant.

Tumeric/Curry is Healthy

Since we have discussed the healthy foods to eat over 50, let’s discuss the foods you should avoid:

1. Pickles
While pickles have Vitamins A & K,  they do have a high amount of sodium. A cup of them is about 1,250 mg. of sodium. Considering that the daily recommended limit is 1,500, you could almost reach your with one serving!

2. Pan Pizza
If you love pizza, nothing may be better than a piping hot slice of pan pizza. However, before you take a bite, consider this – because of the thick crust, that slice of pizza has a great deal of carbs. If you must eat pizza, consider eating a slice of thin crust pizza instead to reduce the calories.

3. Soda
We all have heard about the extreme amount of sugar contained in sodas (yes, even the diet ones!). Did you know that not only will drinking sodas send  blood sugars through the roof, they increase inflammation!

Avoid Soda

4. Breakfast pastries
To get your blood flowing in the mornings, you really want to reach for that sugary, gooey breakfast pastry. But don’t. There is an extreme amount of sugar in those wonderfully tasty treats but having them in the morning can affect your mood during the day. If you MUST have one, Joy L. Bauer suggests you have one later in the day.

5. Wine
Yes you can have wine – but only ONE glass. Having two glasses actually negates the benefit of  having just that one. It can  also have an affect of your body and interrupt your sleep.

When we reach the age of 50, it is necessary to monitor what we eat. The five foods to eat, which are listed at the top of the page, have many health benefits ranging from vitamins to antioxidants. Since we discussed the five foods to eat, we also discussed the five foods to avoid. Let this list serve as a guide to making healthy choices.

From the list above, what are some of your favorite healthy foods?


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4 thoughts on “Healthy Eating Over 50

  1. Hi Yvette, Excellent, no more pizza, oh that’s a hard one, maybe just a couple of times a month? Now I do like the idea of blackberries, that would be much better to snack on while I’m working away at this computer, for some reason I just like to snack more when I’m on this thing. lol. As for the rest of the don’ts I’m doing good, I don’t drink sodas, (lots of water), not one for pastries, pickles or wine. I’ll just have to cut back on the pizza thing :).

    1. Thank you for visiting my site, Kim. I know what you mean about the pizza. The article was referring to “pan” pizza and it was stated if you must eat pizza, consider eating thin crust pizza instead to reduce the calories. So cutting back as you suggested as well as having thin crust is a start. It sounds like you’re doing a great job of being health-conscience. Great job! Keep up the great work and please come back to visit me again. Have a healthy week.

  2. Great nutritious foods to consider for the over 50, 40, 30, and all ages like you said. We can let go of supplements if we focus on these healthy foods, right?.
    We are accustomed at home to eating all the healthy foods mentioned on top for many years because my mother is a very healthy eater and I became like her. I agree to the list of foods to avoid, although moments of weakness is inevitable, but definitely more control now than before. Nutritious foods along with regular work out will also make us look younger than our age. Great tips again. I look forwarding to reading more healthy life tips from you 🙂

    1. Mona, thank you for visiting my site. I am glad you enjoyed the article. I know what you mean about moments of weakness. I have them myself, from time to time but then get back on track. Definitely the way we eat along with a workout regimen work great together to give us the fitness and health results we are looking for in our lives. Yes, please come back and visit me again very soon. I look forward to having you return.

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