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.
HEALTHY FOODS TO EAT:
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
2. 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.
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.
Since we have discussed the healthy foods to eat over 50, let’s discuss the foods you should avoid:
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.
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!
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.
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.
FINAL FOOD FOR THOUGHT
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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