Eating right in your 40s and 50s is about more than just looking good or staying slim: It’s about nourishing your body—the body you have now, which is not the same as the body you had 20 years ago.
Here’s what to cut from and add to your diet to stay healthy. What should I cut back on?
Pop/soda- As we age, our metabolism (along with many other things) slow down. Empty Calories will do no good and in fact hinder your metabolism.
Processed foods- often include unhealthy levels of added sugar, sodium and fat. These ingredients make the food we eat taste better, but too much of them leads to serious health issues like obesity, heart disease, high blood pressure and diabetes. Lacking in nutritional value. Stay away from anything in a can, jar, or package. (Easier said then done). Red Meat- Red meat is high in saturated fat and cholesterol, which contributes to the risk of heart disease. If you're worried about your protein intake, try fish, tofu, lean beef, lean chicken or protein shakes. Bread- Cutting white carbs, especially in oversized portions, fights the weight “creep” that occurs at this age.
What should I add/consume more of?
Whole wheat breads/Oats- Important benefits include lower rates of heart disease, cancer and type 2 diabetes.
Chicken or beef broth- The gelatin and collagen found in trendy “bone broth” soothe the intestinal tract and strengthen immunity.
Fruits & Vegetables- good source of vitamins and minerals, including folate, vitamin C and potassium. They're an excellent source of dietary fibre, which can help to maintain a healthy gut and prevent constipation and other digestion problems.
Last but not least (as a little treat....)
Red wine and dark chocolate- They’ve got antioxidants, which protect cells from environmental pollutants, guard against skin damage, give a healthy glow, and may help improve memory and fight cancer.
Don't beat yourself up but also understand the more dialled in you are, the better the results. perhaps try the 80/20 Rule. Our registered Nutritionist Sam talks about it on episode #008 of the driftwood athletics podcast (link below).