Ah, your 50s. For men our age, we’re balancing a bajillion different responsibilities: career, family, relationships, hobbies, retirement planning, travel, money, etc….the list goes on. Even if you’re going a million miles an hour and building your life, your body has already started to slow down. How do we combat the natural changes in our body so we’re healthy and energized? How do we stay at a healthy weight even though our metabolism has started to decline steadily?
The answer is in your nutrition. What you eat is going to change the way your body functions, and at this point in your life, your nutrition is going to a deciding factor in not just how you LOOK, but how you FEEL. Proper nutrition will help you stay energized through your day, increase your mental clarity, and help you perform.
Consider this list of 10 Healthy Foods for Men Over 50 – we even included ready-to-download recipes for each food with pictures!
Low-Fat Organic non-GMO Yogurt
Yogurt is packed with probiotics, a healthy type of bacteria that promotes healthy digestion in men over 50. It’s important that you choose yogurt that is organic and non-GMO, otherwise you’ll likely be negating all the positive health benefits yogurt has to offer you.
RECIPE: Berry Parfait with Yogurt
Wild Caught Sockeye Salmon
Salmon contains extremely important omega-3 fatty acids that are crucial to our health as we mature. Two types, DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), are especially important for men in their 50s because they protect us from a number of health threats, including:
- heart disease
- joint pain
- rheumatoid arthritis
Make SURE you are buying wild caught, not farm raised fish. Wild caught fish have a healthier nutritional complex and, honestly, taste better. Try these two Viance designed salmon recipes:
Low in fat, beans are a great source of protein and fiber and may have protective effects against heart disease and breast cancer. Beans may also play a role in stabilizing male hormones, which becomes more important as we age (gracefully). Here’s one great recipe we have:
RECIPE: White Bean and Vegetable Soup
This powerful plant food was eaten as early as 3000 BC in Babylon. Now it dominates the food scene as one of the healthiest, heart-friendly ingredients available today. Flax seed is packed with Omega-3 fatty acids (heart benefits), Lignans (antioxidants), and fiber (to help digestion).
A simple way to try flax seed this year is mixing it into a smoothie or purchasing flax seed crackers and chips instead of normal potato chips (which you shouldn’t be eating anyway!).
RECIPE: Blueberry Flax Vinaigrette
The superfood nutrient in tomatoes is lycopene. Lycopene is one of the best fighting agents against prostate cancer. Do we need to say more?
RECIPE: Tomato Basil Pasta
Berries are essential to a man in his 50s because they protect your body with powerful anti-cancer nutrients known as anthocyans, which are believed to play a role in cell repair. They’re also extremely high in Vitamin C and folic acid.
Vitamin D Fortified Orange Juice
As men get older, our propensity to experience diseases like osteoporosis increase dramatically. To battle against this disease, men should begin fortifying their diets with Vitamin D, which helps reduce the risk of osteoporosis and also is essential to reducing the risk of multiple sclerosis, and diabetes.
Try this breakfast recipe that incorporates fortified orange juice into banana pancakes:
Replacing peanut butter with almond butter can possibly be the easiest and healthiest change a man over 50 can take. Almond butter trumps peanut butter in almost every category:
- High Vitamin E content for antioxidant properties
- Magnesium for proper nervous system functionality and metabolism boost
- High iron content to promote healthy oxygen transportation and cellular regeneration
Try replacing your peanut butter with almond butter and you’ll also see a dip in your daily calories. It tastes pretty great, too!
Goji berries have been used in traditional Chinese medicine for thousands of years, and it’s identity as both a fruit and herb gives it a huge breadth of uses.
These super-berries are an excellent source of antioxidants and many claim they can be a natural remedy for diabetes. Goji berries have a naturally sweet flavor, and to eat them you can either munch on them raw, or soak them in hot water beforehand.
You can use Goji berries in the same way that you use cranberries – in trail mixes, on top of salads, or mixed into yogurts.
RECIPE: Goji Berry Cacao Bites
Here at Viance, we adore avocados. We think they’re been given a bad reputation over the last few decades due to poor rumors and fad “low fat” diets. Avocados are amazing. They have twice as much potassium as a banana and ALL 8 essential amino acids. These acids are required in your body because you cannot naturally make them – you have to get them from your food.
On top of this, avocados contain less saturated fat than a slice of cheese and 55% of your daily fiber. You can mix them into a ton of recipes or garnish your final plate.
As we grow older, we’re constantly looking for ways to eat healthier and stay active. Find ways to integrate these 10 foods into your diet and you’ll see a reduction of calories and a huge increase in your ability to fight off sicknesses and diseases. Don’t forget to subscribe to our newsletter to get weekly tips on living healthy and eating well.