To craft your own healthy diet, remember that “food works as a team,” says Joseph Gonzales, a registered dietitian at May Clinic. “It takes a whole symphony to get a spectacular piece of music.” But if you add these seven foods to your orchestra, it will be easier for you to get a healthier melody.
1. Berries
Berries provide “ample nutrition” for those over 50 because they are high in fiber, vitamin C, and anti-inflammatory and antioxidant flavonoids. “Fiber helps us maintain regularity, control weight, and protect us from diseases like diabetes, heart disease, and cancer,” says registered dietitian Nancy Farrell Allen, a spokeswoman for the American Dietetic Association. Men 51 years or older should consume 30 grams a day, and women over 50 should consume 21 grams a day.
Berries also seem to be good for the brain of the elderly. “Berries contain powerful antioxidants that can improve motor skills and short-term memory,” Allen says. This is why they are a key part of the MIND diet, which focuses on foods that combat neurodegenerative retardation. (Other brain-beneficial foods in this healthy diet are vegetables, beans, whole grains, nuts, fish and seafood, and poultry). A study by Tufts University last year looked at 20 years of feeding 2,800 people over the age of 50 and found that those who consumed few flavonoid-rich foods — such as berries, apples, and tea. – they were two to four times more likely to suffer from dementia.
Dr. Alícia Arbaje, Associate Professor of Medicine in the Division of Geriatric Medicine and Gerontology at Johns Hopkins University School of Medicine, highlights the blueberry (which is usually sold in the frozen food section). “It has three to four times more antioxidants than conventional blueberry. Add it to your oats and smoothies.”
2. Dark green leafy vegetables
“As we age, our bones become softer and need calcium,” says Bernard, of the NIA. “You can achieve this with low-fat dairy and dark green leafy vegetables.” We are talking about kale, arugula, broccoli and spinach, which are also high in fiber, seem to boost muscle function and are heart healthy. An Australian study published in March a Journal of Nutrition (In English) he found that people who ate a cup of nitrate-rich green leafy vegetables every day had 11% more strength in their lower extremities. Another recent study in Denmark (in English) analyzed 50,000 people over a period of 23 years and found that the risk of heart disease from those who ate these vegetables was between 12% and 26% lower.
3. Seafood
Fish such as salmon, cod, tuna and trout are a source of low-fat protein, which older people need to maintain or regain muscle. Bernard recommends consuming five to six ounces of protein each day, whether it’s fish and seafood, poultry, nuts, seeds, soy products, or low-fat meat. “We have studies that suggest that older adults should be careful with protein intake because their body does not use them as efficiently as the body of middle-aged people.”
Fish is also a good source of vitamin B12, a nutrient that is only found in foods of animal origin and that we find more difficult to absorb as we age. “Fish and seafood also contain omega-3 fatty acids,” Rosenbloom says. “Two or three servings a week reduces the risk of death from chronic disease by about 17%.”
4. Nuts and seeds
Not all nuts are the same, but they are all good for you, says Rosenbloom. “They contain protein and fiber, and they can make you feel satisfied.” But don’t overdo it: “Eat just a handful as a snack,” he says, “and you won’t be hungry at dinner.” The daily recommendation of one ounce is equivalent to 24 almonds, 18 from the Caju, 35 manias and 15 halves of pecans.
Nuts and seeds are also an important source of healthy fats. “Walnuts, flaxseed and chia seeds contain omega-3 ALA fats, which are converted to omega-3 fatty acids EPA and DHA,” says Allen, who notes that regular consumption of omega-3 fats helps, in particular, to protect your brain.