When we fill our plates with the right balance of nutritious foods, it's like giving our bodies a big old hug from the inside out. Everything simply works better - our digestion, our brain power, our ability to fight off diseases. And the best part? It doesn't have to mean overhauling your whole way of eating overnight. Even little tweaks to your meals and snacks may leave you feeling worlds better.
If you're over 50 and often feel tired or low on energy, trust me, you're not alone. As we get older, our bodies undergo changes that may leave us feeling worn out. Maybe you've noticed it's harder to bounce back after a late night or that you become more easily ‘exhausted’ after a week’s work than you used to. The good news is that the food we eat plays a huge role in our energy levels, sleep, hormones, overall health and the speed at which we age.
First off, it's key to know that what your body requires from food, as your lifestyle changes and your ‘adventure aging’ years progress. You
may have noticed it's far too easy now to add on a few extra kilos, especially around the middle, or that certain foods don't sit as well as
they used to. That's all quite common! However, these signals your body is sending you are alerting you to the fact that the way you fuel it
and your lifestyle, may require some modifications to support a happy, healthy and vibrant future.
You see, as we get older, our metabolism naturally slows down. That's the rate at which we burn calories for energy. It's not that we're doing anything wrong - it's just a normal part of aging. However, it means we may need fewer calories than we did in our 20s and 30s to maintain our weight. At the same time, our bodies actually need more of certain nutrients, like protein, calcium, vitamin D, B vitamins and omega-3 essential fatty acids.
Filling your plate with the right balance of nutritious foods is super beneficial. It helps to maintain and balance your energy, keeps your mind sharp, your digestion humming along, and lowers your odds of chronic diseases that become more common with age, like heart disease, type 2 diabetes, and some cancers.
However, here's the thing - it's not about perfection. You don't need to completely overhaul your diet overnight or swear off all your favourite foods. Even little tweaks to your eating patterns may leave you feeling worlds better. Maybe it's adding a big handful of spinach to your morning smoothie, or swapping your usual snack of chips for some carrot sticks and hummus.
It's all about progress, not perfection. Each small change you make is like a little deposit in your health bank account. And over time, those deposits really add up to a big payoff in terms of how good you feel in your body and how well your brain continues to function.
So, if you're ready to start making some of those small changes, keep reading! We'll dive into the nitty-gritty of what a healthy plate looks like, specific foods to focus on, and tips to make it all feel easy and enjoyable. Your 50+ self will thank you.
So, what exactly should we be putting on our plates to feel our best after 50? Let's break it down…
PROTEIN
Protein is the building blocks our bodies use to maintain our muscles, keep our immune systems strong, and even keep our hair, skin and
nails looking their best. As we age, our bodies become less efficient at using protein, so we actually need a bit more than we did when we
were younger.
Aim to consume some protein at every meal, whether it's from lean meats like chicken, turkey, eye fillet steak, fish, eggs, beans, lentils, tofu, nuts or seeds. A palm-sized portion is a good general guide per meal. If you're not a big meat-eater, don't sweat it - plant proteins like beans and lentils are awesome sources too. And for snacks, a hard-boiled egg, a small handful of nuts, or a scoop of Greek yogurt are all great high-protein options.
COMPLEX CARBOHYDRATES
Forget those pale, flimsy carbohydrates (think bread, pasta etc.) - we want the hearty ones! Complex carbohydrates are the ones that are
minimally processed and full of fibre, so they keep us feeling full and energised way longer than the refined kind.
Adding loads of fresh vegetables, some fruits and some starchy vegetables like sweet potato, yams and pumpkin, is the very best way to both, enjoy complex carbohydrates, nourish your body and feed your beneficial gut microbes. Small amounts of wholegrains, such as brown or wild rice, quinoa and buckwheat also provide you with ‘healthier’ complex carbs.
HEALTHY FATS
When most of us were growing up, fats received an unfairly bad rap for quite a while, however, we now know that ‘healthy’ fats are actually a
critical part of a healthy diet - especially as we age. Healthy fats help our bodies absorb key vitamins, support our brain health, reduce
inflammation and keep us feeling satisfied after meals.
The key is choosing more of the unsaturated kinds, which especially true for those of us with specific DNA alleles heightening our risk of coronary artery disease or cardio vascular disease. Unsaturated oils are those that are liquid at room temperature and unsaturated fats include olive oil, avocados, nuts, seeds, and fatty fish like salmon, sardines and anchovies. Try drizzling some ‘good quality’ olive oil on your salads or roasted veggies, mashing some avocado to dip carrot sticks into, or tossing a handful of chopped nuts on your chia pudding. Plus, take a daily shot of Balance Oil to ensure that you are not deficient in omega-3 essential fatty acids and to support the health of your heart, immune system, brain function, and in fact...to support every cell membrane in your body to function optimally!
Although for some, a little organic saturated fat may be beneficial, for others (depending on your DNA) it may be quite detrimental, raising your risk of cardio vascular health issues, obesity and/or dementia. Therefore, consume only good quality saturated fat, minimally (or test your DNA). Saturated fats include the fat found in fatty cuts of meat, dairy products, coconut oil and products, and many processed snacks and sweets. These fats may raise our levels of the ‘not so good’ LDL cholesterol and increase our risk of heart disease if we overdo them.
VEGETABLES AND FRUITS
You knew these nutrition superstars would be on the list! Fresh, colourful produce is packed with vitamins, minerals and antioxidants that
help our bodies work their best. They're also full of fibre which keeps our digestive system humming along and supports the management
of our blood sugar and cholesterol levels.
Aim for a range of colours throughout the day, since different hues have different key nutrients. Greens like spinach, kale and broccoli are rich in energising B vitamins, blues and purples like blueberries and eggplant are full of memory-boosting anthocyanins, and reds and oranges like bell peppers and carrots are loaded with immune-supporting vitamin C.
Fresh is great, however don't forget about frozen! Frozen fruits and veggies are picked at peak ripeness and flash frozen to lock in nutrients, so they're just as healthy as fresh. They're also a super convenient option to keep on hand for quick smoothies, stir-fries and soups.
HYDRATION
Staying hydrated is key for keeping our energy up, our joints lubricated, our skin supple, and even our appetite in check. However, as we
head on our adventure aging journey, our thirst signals may become a bit weaker, so we might not always remember to drink up.
Aim for at least 8 cups of purified/filtered water per day, and even more if you're active or live in a hot climate. Water is always a great choice, however unsweetened herbal tea or sparkling water counts too. If plain water bores you, try infusing it with sliced fruit or herbs for a little natural flavour, or swapping one of your daily cups of coffee for a herbal tea.
FIBRE
Fibre is like nature's broom, helping to sweep out waste and excess cholesterol from our bodies. It's also a key player in keeping our
digestion regular, our gut bugs happy, our blood sugar balanced and our appetite in check.
Top sources include vegetables, fruits, whole grains, beans, lentils, nuts and seeds. Some simple ways to sneak in more are; tossing a handful of berries on your yogurt, adding a cup of beans or lentils to your soups and salads, enjoying a handful of nuts with a piece of fruit, and choosing whole fruits over juice.
Well, that was a lot of information! Let's recap the key takeaways for using healthy eating to feel your best after 50...
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