Nutrition for over 50's

As we age, our nutritional needs change to focus on protecting our body and our brain and preventing disease. We also become less efficient at using our fuel stores so maintaining our usual weight becomes more difficult and weight gain is common.

Eat more: Skim or low fat dairy products
Eat less: Full fat dairy products

Bone loss begins to accelerate at perimenopause putting women at risk of osteoporosis, however men are at greater risk later in life too. Low fat dairy products like skim milk and low fat yoghurt provide the calcium our bones need (3 serves to meet the required 1000-1300mg per day) but without the additional energy and saturated fats that you get from the full fat varieties.

Eat more: Legumes
Eat Less: Processed meats

Eating too much processed meats like bacon, salami and frankfurts increases your risk of bowel cancer, whereas fibre-rich foods like legumes have been shown to have a protective effect. It’s recommended to mostly avoid processed meats and swap some of them with a meal containing legumes like chickpeas. 

Eat more: Wholegrains
Eat less: White breads and grains

The risk of developing type 2 diabetes greatly increases after the age of 50. Consuming lower glycaemic index grains like oats, rye, barley, wholemeal breads and cereals can help to reduce blood sugar and insulin spikes and support weight management.

Eat more: Oily fish
Eat less: Red meat

As we age our muscle mass declines, which slows down our metabolic rate so the weight you were once able to maintain becomes more difficult and is one of the reasons weight gain is common over 50. Increasing protein intake can help with this, with a focus on omega-3 rich oily fish like salmon and sardines and less red meat like beef, lamb and pork.

Eat more: Whole fruits
Eat less: Fruit juice

Our gastrointestinal tract slows down as we age and in combination with hormonal change and often lifestyle change as well, constipation is more common. To keep bowels regular, it’s important to get enough fibre in our diet. A whole piece of fruit with the skin like an apple contains around 5g of fibre, where an apple juice contains virtually none.

Eat more: Extra virgin olive oil
Eat less: Vegetable oil

Brain health is important as we age and research has shown that extra virgin olive oil may be one of the best additions to your diet to protect against cognitive decline. Some vegetable oils used for cooking and found in packaged products may have the opposite effect.

Eat less: Potato
Eat more: Coloured vegetables

The bright colours of vegetables are antioxidants that help to combat oxidative stress that damage cells and contribute to age-related disease. Aim for half your lunch and dinner to be a variety of different coloured vegetables.

MEAL PLAN 

Breakfast. Porridge made with traditional rolled oats made on skim milk + small banana + sprinkle of crushed walnuts

Morning tea. Wholegrain cracker + slice light cheese

Lunch. Tin salmon with bones on wholegrain bread + avocado + lots of salad (baby spinach, tomato, beetroot, onion, cucumber, grated carrot)

Afternoon tea. Small sliced apple + small handful raw almonds

Dinner. Tomato based vegetable curry with chickpeas and brown rice 

Supper. Plain Greek yoghurt + berries