I’m No Expert…

Now that you’re over 50 you cannot eat the way you did in your 20s. The best way to stay healthy is to exercise and eat right with a well-balanced diet filled with whole grains, fruits, vegetables, lean animal and plant-based proteins, low-fat dairy products and heart-healthy fats. In fact, healthy eating can keep your body and mind sharp and extend quality of life. The American Dietetic Association outlines some important nutritional needs for men over 50:

• Calcium and Vitamin D to help maintain strong and healthy bones. Calcium-rich foods include:
  • Low-fat and fat-free dairy like milk and yogurt
  • Fortified cereals and fruit juices
  • Dark green leafy vegetables
  • Canned fish with soft bones
• Older adults need three servings of calcium and vitamin D every day. If you take a calcium supplement or multivitamin, be sure to choose one that contains vitamin D.
• If you fall behind on getting these nutrients, you may need a supplement separate from a regular multivitamin, since they usually do not contain enough calcium to meet recommendations.
  • Men older than age 50 need 1,200 milligrams a day.
  • Men also need 400 IU of vitamin D each day.

• Fiber helps keep bowel functions normal and is good for your heart. If you need to lose weight, fiber keeps you full longer so you do not feel hungry as often.
  • Men older than 50 need 30 grams of fiber a day
  • Good sources are whole grains, fruits and vegetables. For products with a label, choose those with at least 3 grams of dietary fiber per serving.

• Increasing potassium intake along with decreasing sodium (salt) may lower your risk of high blood pressure. Good sources of potassium include:
  • Fruits, vegetables and low-fat or fat-free milk and yogurt.
  • Choose low-sodium foods and replace salt with other herbs and spices to reduce your sodium intake.

• Healthy Fats: For weight control and overall health, limit fat calories to 20 percent to 35 percent of your diet. Most of the fats you consume should come from heart-healthy unsaturated fats including:
  • extra-virgin olive oil
  • canola oil
  • walnuts
  • almonds
  • avocados
• Healthy older men without heart disease should limit their saturated fat, which comes from meat, full-fat dairy and fried foods, to 10% of your total fat calories.
• Men with high cholesterol need to cut more saturated fat from your diet; limit it to 7% of total fat calories.

Be sure to balance your calorie intake by getting at least 30 minutes of physical activity most days of the week

Exercising is even more important now that you’re over 50. Exercise helps men over 50 rev up metabolism, build and strengthen muscles and increase energy levels.

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