Healthy Diet for Those Over 50

Even though 50 may be the new 40---or even 30---in terms of society's evolving views about age, it is a logical point at which to re-examine your eating habits and to make sure you're getting all the nutrients that your body needs. Helpguide.org points out that a healthy diet can boost resistance to illness, sharpen mental acuity, increase energy levels, stimulate immune function and help manage chronic health problems.

General Dietary Guidelines

The National Institute on Aging offers a few general suggestions that can help you and others who are 50 or older to maintain a healthy diet. At least half of all the grain-based foods you eat should come from whole grains, and it's critical that you consume plenty of fruits and vegetables of different varieties and colors. Sharply limit your intake of high-sugar foods, fats and oils, taking care to minimize consumption of saturated and trans fats, particularly the latter.

Because your metabolism slows down with age, adjust your overall intake of food accordingly. The U.S. Department of Health & Human Services recommends that women over 50 limit daily caloric intake to 1,600 if they lead a sedentary lifestyle, 1,800 if they are moderately active and 2,000 to 2,200 if they are very active. Comparable figures for men who are over 50 are 2,000; 2,200 to 2,400; and 2,400 to 2,800.

Food Groups

The National Institute on Aging recommends that you try to consume the following amounts of food from each of the main food groups each day: 1.5 to 2.5 cups of fresh fruit; 2 to 3.5 cups of vegetables; 5 to 10 ounces of grains; 5 to 7 ounces of meat or beans; and 3 cups of fat-free or low-fat milk.

For substitution purposes, the institute offers some suggestions on equivalents. For example, two cups of a leafy vegetable, uncooked, is roughly equivalent to one cup of cut-up cooked vegetables, while a quarter-cup of dried fruit or a medium whole fruit is about the same as a half-cup of cut-up fresh fruit. One ounce of your daily grains allowance could come from a slice of bread, roll, small muffin, a cup of cold cereal in flake form, or a half-cup of cooked cereal, pasta or rice. Acceptable substitutes for an ounce of meat, poultry or fish might be a tablespoon of peanut butter, an egg, a quarter-cup of cooked tofu or beans, or a half-ounce of seeds or nuts.

Supplements and Hydration

In an article that appeared in the March/April 2007 issue of AARP magazine, Marion Nestle, a professor of nutrition at NYU, suggests that people over the age of 50 should supplement their food intake with a daily multivitamin. Of particular importance are calcium and vitamins B12 and D. Nestle says older adults also need to ensure they are staying properly hydrated. She says that fluid intake can be monitored by checking your urine. If it's light in color, you're adequately hydrated, but if it's bright yellow and foul-smelling, increase your fluid intake.