Healthy Aging

July 21, 2020

As we age, our bodies crave certain nutrients that we may not have needed as much at younger ages.

In our 30s, we should eat protein; it builds up muscle and bone mass, something we begin to lose after we hit the big 30. Keep the protein lean by eating fish, chicken, and lean cuts of beef. Remember not to overdo it though.  If you consume too much protein in one meal, your body can’t metabolize it all.

Also, be sure to add some high calcium and vitamin D fortified foods such as skim or soy milk.  At this point in your life it is important to boost bone structure and get on your way to a healthier you.

In our 40s, metabolism begins to slow down, and it’s important to curtail intake of junk food like chips and candy and ramp up intake of snacks like fruits, veggies and yogurt.

Start thinking about heart health and eat foods such as oats, small amounts of nuts, cocoa, wine or purple grape juice, even green tea. Switch from butter or margarine to healthy oils such as olive and canola

In our 50s, eating greens at least three times a week is key. Foods such as spinach and kale are loaded with lutein, a nutrient found to prevent macular degeneration, which is the leading cause of blindness as we age.  In addition, lutein also helps with cataracts and other eye diseases.

Eating tomato products regularly is also important now to aid in keeping the prostate and heart healthy. Try increasing your fiber intake too.  The fiber in whole grains and beans will help slow the digestive tract down and lead to healthier digestion.

Exercising and eating well will reduce the risks for heart disease and cancer well beyond your fifties, so remember, start now for a healthy tomorrow.