By Lizzie Streit, MS, RDN, LD 

Although aging is sometimes associated with negativity, it doesn’t have to be met with fear. Small changes to your diet and lifestyle can turn anxiety into excitement about improving your health and longevity in your second half. 

The foods you eat can make all the difference in supporting your body as you age, but it’s important to know which nutrients are beneficial at this stage of life. Keep reading to learn about the top six foods to eat if you are over 50 years old. 

Nutrition Considerations for Aging 

As you age, it’s normal to lose muscle mass. This may result from reduced activity, inadequate protein intake, loss of muscle fibers, and hormonal changes. Age-related muscle loss begins as early as 30 years old and accelerates as you get into your 40s and especially after 50 years of age. 

Reduced appetite, poor diet, and insufficient activity exacerbate other nutrition-related issues associated with aging, such as osteoporosis, heart disease, diabetes, and problems with the brain and nervous system. A diet that includes nutrients and compounds, such as a diabetic meal plan or just a more thoughtful eating pattern, that can improve these conditions is pivotal for healthy aging. 

Foods to Eat 

Here are the best foods to add to your diet as you age, based on what they provide to support related concerns: 

1. Lean red meat: Red meat is an excellent source of iron, a mineral that supports healthy blood cells and oxygen transport in the body. It may be difficult to get enough iron as you get older, possibly as a result of poor dietary intake or chronic diseases and medications. To eat more iron, mix lean ground beef into tacos, vegetable stir fries, or soups. Sirloin and bison are other lean cuts. 

2. Salmon: Rich in anti-inflammatory omega-3 fatty acids that support heart and brain health, salmon is a great food to enjoy in your later years. Have baked or poached salmon on a bed of brown rice with steamed vegetables, or turn canned salmon into burgers. 

3. Chickpeas: Most legumes, including chickpeas, provide zinc. This micronutrient is vital for immune function, but many older adults don’t get or absorb enough of it from their diets. To enjoy more chickpeas, cook them in some olive oil in a pan with cumin and paprika until browned and slightly crispy. Sprinkle on salads, soups, avocado toast, or cottage cheese. 

4. Yogurt: Eating calcium-rich foods, like yogurt, may help you maintain strong bones. Opt for Greek yogurt or Icelandic-style skyr, since these tend to be higher in protein than regular yogurt. Choose plain varieties and add your own fruit to avoid added sugars.  

5. Berries: Just as berries come in lots of varieties, they have tons of beneficial compounds too. Blueberries, blackberries, raspberries, and strawberries all contain antioxidants, which may contain anti-aging properties. Enjoy berries in oatmeal and smoothies.  

6. Nuts: Nuts are particularly rich in magnesium, a mineral that some older adults may not absorb well but that plays an important role in bone, brain, and heart health. Almonds and cashews are two great choices and taste delicious chopped and sprinkled on healthy muffins and soups, or spread onto whole grain toast as nut butter. 

Note From Healthy For Life Meals: Our menus feature foods on this list, plus several more that support healthy aging! Enjoy the benefits of nutritious meals without the hassle of planning and prep. Check out our menus and get started today.