Your nutritional needs change as you get older, especially if you try to lose weight. You probably already know what to avoid: sugar, processed foods and everything that is fried. But what should you eat instead? We asked Tara Collingwood, MS, RDN, CSSD, LD / N, ACSM-CPT, Certified Sports Dietitian and co-author of the Flat belly kitchen book for models, What foods should eat after 50 years. “Foods that support muscle, bone and heart health-physical form pillars after 50 years,” she replied. Here are the 7 best foods to eat for a more fit body after 50 years.
Fatty fish
Salmon and other fatty fish are essential for weight loss after 50. These types of sea protein are “rich in omega-3 fatty acids to reduce inflammation and protect heart and brain health”, explains Collingwood. “Provides high quality proteins to help maintain lean muscle mass.”
Greek yogurt
Collingwood recommends Greek yogurt after 50 years and all other ages. “High protein to keep the muscles,” she says. “Provides calcium and vitamin D (fortified versions) for strong bones.” Make sure you buy a low-fat Greek yogurt that is not loaded with sugar in the form of flavor or fruit. She suggests adding yours.
Eggs
Be sure to eat eggs. “A full protein source with all essential amino acids,” says Collingwood. “Contains choline, important for brain health and vitamin D.” There are so many ways to appreciate them, but remember to boil a lot at the beginning of the week so that you can snack them every time you want.
Leafy greens
Eat your green leafy vegetables, including spinach, kale and arugula. “Loaded with calcium, magnesium, vitamin K and antioxidants for bone and cardiovascular health,” explains Collingwood. “High fiber supports digestion and balance of blood sugar.”
Berries
If you need something sweet, take a handful of berries. Collingwood recommends blueberries, strawberries and raspberries. “Packed with antioxidants and fibers. Support brain health, reduce inflammation and help recovery from the exercise, ”she says.
Nut
Nuts and seeds (almonds, nuts, chia, linen) are another thing you should eat. They provide fats, proteins and healthy fibers, “she said.” Support heart health, satiety and stable blood sugar. “”
Beans and lenses
And finally, Collingwood recommends beans and lenses. “Plant proteins with fibers to support muscle maintenance and digestive health. Rich in potassium and magnesium for blood pressure and heart health, ”she explains.
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