Living life in your 50's can mean adding wisdom and if you are smart quality of life too. Getting older is a privilege and by looking after your nutrition and health you can maintain an optimal quality of life for your next 50 years to come.
Some key nutrients which are of particular importance during this time include:
Fibre
Weight around the midline can increase in your 50’s and with it increased risk of heart disease. Fibre plays many important roles including promoting a healthy weight as it keeps you feeling fuller for longer. This makes it easier to achieve and maintain a healthy weight. Fibre is also linked to healthy blood pressure and a healthy heart.
Age is the biggest risk factor for developing colorectal cancer. The World Cancer Research Fund identifies dietary fibre as strongly linked to decreasing your risk of colorectal cancer. Plant foods are your friend for many reasons in your 50’s and one of them is being a great source of fibre. Remember to add wholegrains, nuts, seeds, vegetables, fruits and legumes into your meals and snacks. Adult men need between 30-36g of dietary fibre each day for health.
Potassium
To support healthy blood pressure levels, you need enough of the mineral potassium in your diet. This in addition to cutting back on salt will help keep your heart working at its best. The adequate intake of potassium for men ages 50-70 is 3,800 mg/day. Potassium can be found in fruits, vegetables, dairy, seafood, and legumes.
Healthy Fats
While making your calories count is important, fat still holds an important place in your diet. It is important to select the right types of fats to support a healthy heart. This includes seafood which is a good source of the essential omega-3 polyunsaturated fat 2-3 times a week. Also including up to 4 serves of extra virgin olive oil each day with a serve being 7g of oil. Extra virgin olive oil is a good source of heart healthy monounsaturated fat which promotes healthy cholesterol levels.
Other sources of fat like avocado, nuts, and seeds are also healthy options to include. Just remember serving size as 30g or a small handful is a serve of nuts and 50g is a serve of avocado.
Lycopene
Prostate cancer is another cancer where the number one risk factor is age. Lycopene is an antioxidant which may reduce your risk of prostate cancer. Good sources of this carotenoid pigment can be found in tomato and processed tomato products like tomato sauce. Also, watermelon, pink grapefruit, and strawberries
Take home message: Keep living your best life and make the effort to keep your health as a priority for the next 50 years and above.
