As you age, it is essential to change your diet to stay healthy and fit. If you’re not careful about what you consume, it’s possible to gain an entire pound or more of body fat each month. So, whether or not you’re trying to lose weight, it’s important to be mindful of your food choices after 50. To help make your new dietary changes a simple transition, we spoke with an expert and rounded up the best low-calorie foods everyone over 50 should eat to stay slim. It’s just a matter of tweaking your weekly shopping list, but the results will be well worth your extra effort.
“A focus on low-calorie, nutrient-dense foods is important for people over 50 whose goals include staying slim and maintaining a healthy weight,” says Lena Bakovic, MS, RDN, CNSCregistered dietitian nutritionist specializing in gut health, chronic disease, weight management, intuitive eating, oncology and general health and wellness, from Top Nutrition Coaching.
Cruciferous vegetables

Cruciferous vegetables like broccoli, kale and cauliflower are impressively high in vitamins and minerals and packed with antioxidants.
“The antioxidants found in these vegetables help eliminate free radicals, which can eventually contribute to chronic illnesses such as heart disease and cancer,” Bakovic tells us. “They are also high in dietary fiber, which contributes to both digestion and gut health and prolonged longevity. feeling of fullnessworking to help avoid overeating throughout the day.
Berries


Berries like strawberries, blueberries, raspberries and blackberries are rich in fiber and nutrients. “They are also lower in carbohydrates [than] some other fruits,” Bakovic emphasizes. [may help] easing blood sugar spikes throughout the day and avoiding excessive carbohydrate intake, which can contribute to unwanted weight gain over time.
Leafy vegetables


Leafy greens like romaine, spinach, Swiss chard, and bok choy are packed with antioxidants, nutrients, and dietary fiber. “Their fiber content prevents overeating and contributes to weight maintenance or loss goals,” says Bakovic.
Legumes


Legumes include chickpeas, beans and lentils, which are excellent sources of protein and fiber, both of which promote feelings of fullness and help reduce cravings.
Foods rich in probiotics


Foods rich in probiotics like kefir and Greek yogurt contribute to the gut health of people aged 50 and over. “Greek yogurt is high in protein compared to traditional yogurts and can also contribute to a prolonged feeling of fullness,” says Bakovic. “It’s great as a snack or as part of a meal, like in a yogurt parfait for breakfast.”
Healthy fats


Healthy fats like olive oil and avocados are filling, good for heart health, and help reduce inflammation and the risk of chronic disease in people over 50, Bakovic says.
Alexa Mellardo
Alexa is the Mind + Body Associate Editor at Eat This, Not That!, overseeing the M+B channel and bringing readers interesting topics on fitness, wellness, and self-care. Learn more about Alexa
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