Nourishing for Vitality Beyond 50

Increase Your Protein Intake

Include salmon in your salad. Protein is crucial for almost all body functions, and your need for it grows as you get older. Adults aged 50 and above who weigh around 165 pounds should aim for at least 30 grams of protein per meal, with a greater amount needed if you weigh more.

Select Foods High in Calcium

Calcium is essential for developing strong bones. It is also necessary for the proper functioning of the heart, muscles, and nerves. Men over 50 should consume a minimum of 1,000 milligrams daily, while women should target approximately 1,200 milligrams. You can achieve this through dairy products, leafy greens, fish with soft bones, and calcium-fortified foods. 

Focus on Whole Foods

Feeling hungry? Opt for an apple or carrots rather than chips. A diet rich in processed, pre-packaged foods can make you feel sluggish and heavy. Fresh, whole foods provide the vitamins, minerals, and antioxidants that enhance energy and promote wellness. 

Reduce Your Sugar Intake

Foods and beverages containing added sugar can rapidly drain your energy. Initially, you may experience a surge, but it is quickly followed by a crash. Maintaining a low-sugar diet will help sustain your energy levels throughout the day. 

Choose Whole Grains

Opt for high-fiber whole grains for long-lasting energy. These foods help maintain stable blood sugar levels, preventing energy spikes and crashes.

Enhance Your B12 Levels

A diet lacking in vitamin B12 can lead to tiredness and muscle weakness. Individuals following vegan or vegetarian diets might not receive sufficient amounts of this nutrient, as it is absent in plant foods. Sources of B12 include poultry, meat, fish, dairy products, and certain fortified breakfast cereals.

Enjoy Seeds and Nuts as Snacks

Nuts and seeds are rich in nutrients, offering significant benefits in small portions. These snacks, full of healthy fats, protein, and fiber, can fulfill your craving for a quick crunchy bite.

Focus on Healthy Fats

Dietary fat is crucial for energy but keep the fat you eat healthy: Avoid saturated fats (animal-based fats and full-fat dairy) and stick with liquid non-tropical plant oils, low-fat or nonfat dairy, and fish.

Consume more Beans

Beans have a low glycemic index, meaning they cause a smaller rise in blood sugar compared to many other foods. They digest more slowly and also enhance magnesium levels, which is essential for your cells to produce energy.

Reduce Alcohol Consumption

As you grow older, your body processes alcohol differently than in your younger years. You'll probably notice stronger effects with smaller amounts, which can leave you feeling sluggish. Reserve alcoholic drinks for special events or enhance your mocktail skills and steer clear of alcohol altogether.

Increase Your Water Intake

Fatigue is the most significant consequence of dehydration. Enhance your water intake by infusing it with fresh fruit to make it more appealing. Keep a water bottle nearby throughout the day to remind yourself to drink. 

Consume Smaller, More Regular Meals

Rather than having a large breakfast, lunch, and dinner, choose several nutrient-rich snacks at intervals during the day. This approach helps your brain receive a constant flow of nutrients, reducing feelings of fatigue.