What to eat after 50 - health chef Julia

The Best Foods for a Healthy Diet After Age 50

August 24, 2022

Eating healthy is important at any age. But as we get older, our body changes. That means our nutrient needs vary, as well as our weight and bone density. The good news is that there are foods we can eat to adjust to this new stage of our lives! 

Eat more of these foods: 


This dark leafy green is packed with iron and zinc, but most importantly, spinach contains a lot of vitamin A which is proven to help prevent age-related macular degeneration, an eye disease that deteriorates vision.

Cottage cheese

Of all varieties of dairy products, cottage cheese stands out as a great source of calcium. It’s low-fat and filled with protein too, a key component for bone health and preventing osteoporosis. 


This food deserves all the praise it gets! Oatmeal contains high levels of protein and antioxidants. Include it in breakfasts, and it may help you to lower blood sugar and LDL cholesterol levels.


As the body ages, it can be hard to maintain muscle mass. Salmon contains omega-3 fatty acids and B12, both essential nutrients to support tissue strength.  

Salmon also has a lot of potassium and antioxidants, two components that can help with organ inflammation. 


A recent study confirmed that eating avocados at least two times a week can help to prevent cardiovascular diseases. This is because it’s full of healthy fats and vitamins C, E, K, and B6. 

Diet boosters after 50


Squeezing half a lemon into meals is an easy way to incorporate more calcium, electrolytes, magnesium, and other minerals your body needs to function properly. 

Herbs and spices

As we age, our taste buds also change. Before reaching for more salt, try herbs and spices to condiment your foods. Beyond flavor, turmeric, ginger, garlic, cinnamon, oregano, and parsley also bring additional nutritional value. 


This one might seem basic, but the truth is our capacity to measure our own thirst changes with age. Pay attention to hydration, especially on humid or hot days. 

If are you looking for healthy recipes, check out Health Chefs! Let’s hang on Instagram.

Share this!