Once you reach fifty or just getting older for that fact, most of us want to try to eat healthier. It is quite interesting how our parents didn’t suffer from most of the issues our generation face. My parents raised three gardens and we ate food that wasn’t saturated with GMO’s and it was basically organic. Now we pay for the extra cost of buying healthier food. Here is my top list of basic foods you should be eating if you are over the age of 50. Here’s a tip: Stay away from “empty calories.” These are foods and drinks with a lot of calories but not many nutrients—for example, chips, cookies, soda, and alcohol.
Take a look at my top foods!
Kale is one of my favorite! Sometimes I just fix a salad or sauté it beside my egg in the morning or juice it with a smoothie! Leafy green kale packs a nutritional wallop — cooked, raw or juiced. It contains important omega-3 fatty acids and vitamin K, which promotes blood clotting. It is high in fiber and is a rich source of calcium for bone health. It also provides lutein, which is important for eye health.
Broccoli florets are always in my freezer. Most of the time I lightly boil it with Himalayan salt. Broccoli high in fiber, antioxidants and vitamins such as A, C, B9 (folate) and K. That means your eyes, red blood cells, immune system, bones and tissues all benefit from this vegetable
If you can’t buy fresh organic, then opt for the frozen. Great to have on hand to toss in your oatmeal, use as a dessert or just eat for a snack. Blueberries are high in soluble fiber, which can help lower cholesterol and slow the uptake of glucose, helping you maintain healthy blood sugar levels. But there’s much more packed inside those blue skins: Vitamins C and K are the major players, as are antioxidants and the mineral manganese.
Oatmeal’s top benefit comes from its high soluble-fiber content, which helps lower cholesterol. Oatmeal is low-fat, high in protein and loaded with iron and other minerals. One cup of cooked oatmeal is only 166 calories. But adding sugar or using instant oatmeal with sugar increases the calorie count so opt for the Old Fashion Oatmeal.
Apples contain soluble fiber, which may help lower cholesterol and slow the uptake of glucose, helping you maintain healthy blood sugar levels. They’re also a super source of potassium, antioxidants and vitamin C.
Not olive oil is the same! My friend has a great store in which you can purchase from called ZiOlive – click here! if you are local you can also pick up from a small owner here. Olive oil is high in mono saturated fat, which has been found to lower blood cholesterol levels, decreasing the risk of heart disease. Research also shows that this type of fat may keep insulin levels low and improve the control of blood sugar. This healthy fat further contains vitamin K, which aids blood clotting, and vitamin E, an antioxidant important in the creation of red blood cells.
Greek yogurt contains fewer carbohydrates, less sugar and salt, and more protein and digestive-friendly probiotic than American-style yogurt. A serving of low-fat or nonfat Greek yogurt may have twice the protein and half the sugar of its non-Greek counterpart. If you opt for full-fat versions, however, Greek yogurt has more saturated fat. Add those bananas/strawberries/blueberries.
The South American grain quinoa is well-known to vegans and vegetarians because it’s a complete protein and filled with antioxidants, vitamins and minerals, such as B2, magnesium, copper, iron and phosphorus. Quinoa is full of fiber, gluten-free and easy to use in place of other grains, pastas or white rice.
Salmon has been called a “super fish” because, among other benefits, it’s high in omega-3 fatty acids. Omega-3s can reduce your risk of heart attack and irregular heartbeats. They can also help lower blood pressure and build brain cell membranes. When choosing between wild-caught and farm-raised salmon, keep in mind that farm-raised salmon often has more of the toxic chemicals known as PCBs so when eating out, be sure to ask where the salmon comes from. Most farm raised are also injected with a pink dye.
The versatile butternut squash brims with beta-carotene, which is important for eye health. The heart also benefits from the vitamin C in this winter squash and its high fiber content, which helps lower cholesterol and maintain good blood sugar levels.
The National Institutes of Health-AARP Diet and Health Study found that people who drank coffee (regular or decaf) were less likely to die from heart and respiratory diseases, stroke, injuries and accidents, diabetes and infections. Coffee may also help protect women from breast cancer. Other research found that those who drank three to five cups of coffee a day in their 40s and 50s had a 65 percent lower rate of developing Alzheimer’s than those who drank two cups a day. Although if you suffer from any type of heart disease or blood pressure issues, be sure to check with your health provider.
Asparagus is high in lycopene, which has been found to protect the prostate and help reduce the risk of prostate cancer. In addition to lycopene, asparagus contains vitamin A, important for the immune system and eye health, and lots of fiber to help reduce cholesterol and encourage heart health. Asparagus also contains protein and iron — something you may not expect from these thin green spears. I love grilling them or slightly sauté them in olive oil!
Dark chocolate’s antioxidants, including flavonoids and polyphenols, may help prevent heart attacks by protecting arteries from becoming clogged. Some studies indicate that consuming small amounts of dark (at least 70 percent cacao) chocolate on a regular basis can lower blood pressure and decrease the rate of stroke in women by 20 percent.