If you’re over 50, you may have unique nutritional concerns to look for while dieting. At this age, you’ll have a lower metabolism. There are also chances for a higher risk for gout, cardiovascular disease, and prostate cancer when compared with your younger counterparts.
So if you’re trying to lose weight, gain weight or just stay healthy it becomes essential that you consume lower quantities of cholesterol and calories than people younger than you.
As you age, healthy eating can make a big difference to your health. Healthy eating improves how you feel and brings about a sense of wellbeing. If you’re over 50 and not physically active, you need 2000 calories a day.
If you’re somewhat active, you need 2200-2400 calories per day. If you’re a very busy person, you need 2400-2800 calories per day. The best diet for men over 50 is to include foods that you enjoy eating and follow it through the rest of your life.
[go_pricing id=”amazon_5a606b63ad3d8″]
Who Needs the Diet for Men Over 50?
Without a doubt, men over 50 need this diet. Healthy eating can keep your mind and body sharp and extend the quality of your life. Older men need more vitamin D and calcium to help maintain strong and healthy bones. Fiber helps to keep your bowel movements regular and is suitable for your heart. It increases your satiety value and aids in weight loss.
Increasing your potassium intake and decreasing your salt level may lower your risk of high blood pressure. For weight control and overall wellbeing limit your “fat-calorie intake” to 20 %-35% of your diet. Try to include more fats from heart-healthy unsaturated fats.
If you’re above 50, you cannot eat the way you did in your 20’s. In your 50’s you may be less active, tend to lose muscle and gain fat. All these things can slow down your metabolism. You need to do more work to keep your metabolism high.
What are the diets for men over 50?
Some of the diets for men over 50 include The Mediterranean diet, The 50+Weight Loss diet, The 50+ Muscle Building diet, and the 50+ General Health diet. If you want to minimise the visits to your doctor, just look in your kitchen cabinet.
When you get older, you tend to develop high blood pressure, heart disease, diabetes, high blood sugar, and prostate cancer. None of these are inevitable, but lifestyle practices particularly how you eat can make a huge difference in how healthy you remain.
Some of the best foods you can include are mushrooms, tart cherries, eggs, berries, kefir, avocados, and beans. Mushrooms contain only 20 calories per cup and are an excellent source of potassium. According to American Heart Association, it is helpful in offsetting the effects of sodium and in lowering blood pressure. More black eyed beans for weight loss here.
Tart cherries can act as an anti-inflammatory agent. It enhances recovery of muscle function, inhibits inflammation and oxidative stress caused by exercise. It helps to minimize the pain of osteoarthritis and gout. Eggs are an excellent source of protein. It can help with dwindling muscle mass. Eggs have lutein which reduces the risk of macular degeneration.
Berries may reduce the risk of cancer. Kefir can help promote healthy gut microbiota. It reduces the inflammation in your gut. Avocados are loaded with heart-healthy monounsaturated fats. They help to keep your cholesterol levels low. Beans-the little spheres of protein carry lots of blood benefits. It lowers the risk of heart disease and diabetes. Including these foods in your daily diet significantly increases your health quotient in old age.
The 50+ Weight Loss Diet: As we’ve already discussed your metabolism slows down substantially. So you could find it challenging to lose weight than when you were younger. This best diet for men to lose weight helps in weight loss at an acceptable rate. To achieve the desired result, you’ll have to decrease your calorie intake. Just take an inventory of foods and drinks that you consume over a period of 7 days. This action helps you to determine your average daily calorie intake.
If your calorie intake at present is 3000, try to reduce it by at least 500. If you consume more than 3000 calories, try to cut it by 1000. To achieve your goal start eliminating junk foods. This will reduce your weight by one or two pounds per week. It prevents you from ingesting bad fats that will result in cardiovascular problems. You can also cut your mealtime portion sizes to achieve your targeted calorie goals.
The 50+ Muscle Building Diet: if you’re 50 and above your testosterone levels won’t be the same as it was in your youth. So you avoid consuming the same amount of calories and proteins as your younger counterparts do to gain muscle mass. Try to design a diet of approximately 2500 to 3000 calories. Split your food into five daily meals. It will help in muscle growth given your relatively slow metabolism.
Include lots of protein rich foods in your diet such as meat, eggs, fish, tofu, and beans. Just avoid red meat since it is high in cholesterol and is harmful to older people. Avoiding overdoing protein, include one gram per kilogram of body weight on a daily basis.
The 50+ General Health Diet: After the age of 50 it becomes essential to maintain a healthy diet, to preserve your health and increase your lifespan. Experts say that men in their 50s should take care of their prostate and bowel health seriously. To help prevent bowel cancer you should opt for a diet that’s rich in fiber bran-based cereals, whole grain bread, legumes, fruits, and vegetables.
As far as your prostate health is concerned: include brightly colored fruits in your diet, mainly carrots, green leaves, peppers, cucumbers, and tomatoes. Whether you’re building from scratch or adjusting your current diet, you can check with the U.S. Department of Agriculture guidelines on portion sizes and food groups. You’ll need different quantities of whole grains, veggies, and fruits depending on your height, gender and weight. Try to reduce your consumption of sugars, red meats, and fats.
The Mediterranean Diet: Once you reach the age of 50 and above your risk of heart diseases increases. The Mediterranean diet is one of the best diet for men over 50 because it can significantly reduce your rate of heart disease. People who consume the Mediterranean diet have lower symptoms of Parkinson’s disease, cancers, and Alzheimer’ disease.
This best diet for men’s fitness contains plant-based foods including fruits and vegetables, legumes, whole grains, nuts, and seeds. You use olive oil as a primary source of fat. This best diet for men reduces red meat to a few times per month. It encourages you to eat fish as your primary source of protein. This best diet for men allows chicken, eggs and low-fat dairy foods in moderation.
Research studies point out that older people who followed Mediterranean diet retained more brain volume which results in better brain function. This best diet for men decreased the risk of cardiovascular disease. It may eliminate the need for reflux medications.
Studies also point out that this best diet for men slows down the aging process. It significantly decreases the levels of the protein known as C-reactive protein, one of the primary inflammatory marker linked with the aging process. Another positive effect of this diet is that it reduces the rate of bone loss in people with osteoporosis.
This best diet for older men boosts good cholesterol levels. It is especially useful for colorectal health. According to a randomized trial published in The Lancet Diabetes & Endocrinology journal Mediterranean diet that is high in healthy fats does not lead to weight gain.
If you’re in your 50’s, you better start paying more attention to your intake of healthy fats. The omega 3 and the omega 6 fatty acids support cell health and have anti-inflammatory capabilities. The benefits of healthy fats include decreased joint pain, and reduced inflammation improved blood pressure and cholesterol levels. The monounsaturated fats from avocado and olive oil are best sources. You can also opt for polyunsaturated fats from soy, linseed, bread, fish, and walnuts.
What does a diet for men over 50 consists of?
You can’t change your age and family history. So you should consider the following factors and take into account when making a plan to lower your health risks. Even though your body has many built-in repair systems, sometimes they break down, and the damage accumulates. When an immediate family member develops a heart disease or cancer, it could be due to shared genes and shared lifestyles.
If you want to make significant health investments, then quit smoking. Kicking the habit is the most critical thing you can do to your health. Choosing a healthy diet will reduce the number of life-threatening illness such as heart disease, diabetes, and some common cancers.
You have to be active to live longer. Study after study has stressed the importance of physical activity to better blood glucose control, better mood, reduced risk of heart disease and other benefits.
Eating right helps to keep your brain and body healthy. When your mind feels energized, you feel active and ready to conquer the world. The best diet for men keeps the aging men fit, and this significantly contributes to their independence. A suitable eating plan is typically centered on vegetables, fruits, whole grains, lean meats and low-fat dairy.
Fruits and vegetables: as you age it’s essential that you get enough antioxidants and vitamins. Choose the fruits and veggies with bright colors because they are rich in antioxidants. Bright orange vegetables like pumpkin, carrots, sweet potatoes, and tomatoes, leafy green veggies, mango, and cantaloupe are rich in vitamin C.
Baked white or sweet potatoes, bananas, and beet greens are rich in potassium. Cooked dry beans and peas, oranges, deep green leaves such spinach and mustard greens are rich sources of folate.
Dairy: As you age your bones lose density. So it’s essential that you get enough calcium and vitamin D. Dairy proves useful for you as you reach your 50’s because your body has a hard time making vitamin D using sun exposure alone. Three eight-ounce glasses of milk can provide all of your RDA of calcium. It’s best you go in for nonfat or low-fat dairy items.
Foods from the dairy group contain essential nutrients such as riboflavin helps you with normal vision. The vitamin B12 found in dairy products boosts your immune system.
Whole grains: They are rich in B vitamins and fiber. A research study conducted at the Westmead Institute for Medical Research says that a high fiber intake was directly linked to successful aging. Researchers say that fiber shuttles waste out of your body, increases blood sugar control, lowers cholesterol, and helps maintain your digestive health. Try to avoid using white bread, white pasta, and other refined carbs.
Older men are at a higher risk of developing deficiencies of certain vitamins particularly B vitamins. Whole grains provide vitamins B1, B2, and B3. A research study by the University of Aberdeen found that participants who consumed three servings of whole grains a day were able to reduce their blood pressure. Regularly consuming whole grains such as rice and barley reduce inflammation in your digestive tract.
Lean protein: dietary protein is essential for lean body mass, a healthy immune system, and cell repair. If you’re 50 plus you tend to feel fuller after eating less food. So give preference to nutrient dense foods than empty calorie choices. Including 2 to 3 servings of high protein foods helps to meet the daily need of 45-55 grams per day.
Fad diets such as Atkins diet promote high-fat meals which may be detrimental to your health as you age. This diet may significantly affect your cardiovascular health. The best diet for older men includes lean meats.
Try to avoid cuts of meat with layers of fat. The best diet for men contains legumes, beans, fish and poultry which are great choices for leaner protein. Avoid overeating meat, look for cuts of meat that’s above the size of a deck of playing cards.
Fish: It is essential to include fish in the best diet for older men. All types of fish whether oily or nonoily have been proven to reduce the risk of cardiovascular disease. Fish can be an excellent source of omega 3 fatty acids. Mackerel, salmon, and tuna are some excellent choices to include in the best diet for men.
Dementia is a degenerative neurological disease that causes old people to lose their memory gradually. As you age, you may lose your brain cells. The brain cells begin to lose density and neural connections. However, if you eat oily fish twice per week, you can retain some of your brain’s mass and neural connections active.
Researchers have found that people who eat oily fish have a reduced risk of developing macular degeneration as they age. Including fatty fish in the best diet for men’s fitness twice per week, significantly reduces the risk of developing prostate cancer. Fish helps to reduce inflammation in your body.
Fish contain omega-3 fatty acids that are essential to keeping your body healthy. These fatty acids can help improve your blood circulation, reduce the amount of plaque in your arteries, reduce swelling and pain in your joints, protect your nerves and neurons and even protect your eyes. Plus, omega-3 fatty acids are an excellent immunity booster. Eating oily fish twice per week can significantly improve your health and keep you sharp as you age.
Spices: A high salt diet is linked to kidney stones, osteoporosis, vascular dementia, and other health problems. Salt makes your body to retain water which can increase your blood pressure that may lead to strokes, heart failure, and heart attacks. The best diet for men must include more spices and herbs rather than salt to boost flavor.
Unsaturated fats: The best diet for men’s fitness must include unsaturated fats such as olive oil, avocados, peanut oil, canola oil, and most nuts. It must also contain polyunsaturated fats such as for as salmon, mackerel, and sardines, flaxseeds, walnuts, canola oil, and un-hydrogenated soybean oil.
Foods rich in omega 6 fatty acids and linoleic acid include sunflower, safflower, soybean, walnut, and corn oils. Eating polyunsaturated fats instead of saturated fats and refined carbohydrates reduces harmful LDL cholesterol and improves your cholesterol profile. It also lowers triglycerides.
What are the points to consider the best diet for men?
Some of the most common reasons why people get sick as they age are getting no exercise, making poor food choices and smoking cigarettes. Luckily there’s time for you to make these healthy changes. To reduce your instance of a heart attack include fatty fish with omega 3s, fiber, unsalted nuts and 30 to 60 minutes of physical activity. Try to avoid trans-fat, saturated fats, salty foods, cigarettes, and alcohol.
Prostate cancer is the most common type of cancer in older men. To reduce this risk include more of lycopene, selenium, vegetables, fruits, and legumes in your diet. Avoid processed meat and getting too much of calcium. Gout is a type of arthritis marked by high levels of uric acid in the blood.
To reduce the risk include low-fat dairy products, fiber, vitamin C, folate, and exercise. Use less of sardines, anchovies, herring, trout and salmon, shrimp, organ, meats, soybeans, dried porcini mushrooms, red meat, and alcohol. To prevent osteoporosis include more of calcium, vitamin B12 supplements, and exercise. Use less of liquor and salty foods.
What is the best diet for men over 50?
[go_pricing id=”amazon_5a606b63ad3d8″]
Eat, Drink, and Be Healthy: The Harvard Medical School Guide to Healthy Eating
Overview:
The author of the book Eat, Drink, and Be Healthy is Dr. Willet. The author offers detailed research on the optimum ratio of fats, carbohydrates and proteins and the importance of various food groups and supplements.
“Willett’s book is based on evidence derived almost exclusively from large cohort studies of diet and disease. He has been the architect of several such studies and is a major contributor to what we know about methods of collecting and analyzing data; he formerly served the Journal well in this capacity. His position in this regard is preeminent but not unchallenged”- Editorial review from The New England Journal of Medicine
“I’ve done a quick review of this book and pleased with the information it contains. I recommend this book for anyone who wants to get the facts about weight loss, carbohydrates, protein, calcium plus others. Also, there are many recipes that are healthy and, if followed, will help individuals overcome physical ailments such as heart disease, high cholesterol, and diabetes. Dr. Willett has 20 years’ experience in the field of nutrition, and the book is reflective of that knowledge,” writes Sarah a verified paperback edition purchaser of this book on Amazon.
Pros
- The book is simple and written by an authoritative source Excellent nutritional information
Cons
- Some facts were repeated
Food and Fitness After 50: Eat Well, Move Well, Be Well
Overview:
“Helpful tips, motivating and an easy read!” Writes Alysha, a satisfied reader of this book. The book authors who are experts in food and fitness share their personal experience and suggest ways to help you control your food choices and fitness strategies as you enter your 50’s and beyond.
This book translates the latest science on nutrition, aging, and exercise into simple, actionable steps. You’ll find real-life stories, practical advice, and conversations from nutrition and fitness experts from around the world.
Pros
- Complete guide to healthy nutrition
- Motivating
- Easy to understand
- Written by famous authors
Cons
- None
The Fast Metabolism Diet: Eat More Food and Lose More Weight
Overview:
Haylie hailed as the “metabolism whisperer” is the author of this book. The author says that food is not your enemy, but it helps you rev-up broken down sluggish metabolism and turn your body into the fat burning furnace.
The book is complete with four weeks of meal plans and contains over 50 recipes including organic, vegetarian and gluten-free options. “This is not a fad diet. It’s a medically proven method of food as medicine to fight obesity, cure chronic illness, and heal a broken metabolism. Haylie’s years of experience and wisdom blends the perfectly delicious plan to create revolutionary results,” says Dr. Jacqueline Fields M.D.
Pros
- Contains meal plans along with recipes
- Proven results
Cons
- Some readers feel book is difficult to understand
Vegetarian Weight Loss: How to Achieve Healthy Living & Low-Fat Lifestyle
Overview:
Authored by Jonathan Vine this book is written for anyone who wants to lose weight fast while following a vegetarian diet. This book talks about the scientific proof about vegetarian weight loss, health benefits of vegetarian diet, tips for weight loss and recipes.
“Vegetarian Weight Loss: How to Achieve Healthy Living & Low Fat Lifestyle is a very well written and researched book. It’s an excellent introduction to vegetarianism or for anyone who just wants to lose weight,” writes Piaras a verified purchase customer
Pros
- Insightful and practical Mouthwatering recipes
Cons
- Recipes are not coordinated with ingredients
A Man, A Pan, A Plan: 100 Delicious & Nutritious One-Pan Recipes
Overview:
This book authored by Paul Kita is full of practical advice and 100 straightforward recipes. You can source the ingredients easily, and the flavors will blow away your mind while shrinking your gut. This best diet book for men over 50 simplifies the preparation of nutritious meals.
“Seriously great. I’ve been recommending this book to all my friends and family. I liked it so much, I bought a few for Christmas presents, as the recipes are easy, fun, and I’m turning out like restaurant quality food I never dreamed I could make.”
“I’m not one to cook much, and am pretty busy with work, hockey, and running, but this food and the simplicity of the recipes has me cooking like every other night! The clean up is simple with just one pan, and the portion sizes are perfect for sharing with my girlfriend or bringing the leftovers to work the next day. If you’re a guy, you need this book. If you even know a guy- get him this book!” Writes RunningGoals a verified purchase customer on Amazon.
Pros
- Easy and delicious recipes
- Humorous to read
- Easy clean up after cooking
- All 5-star ratings
Cons
- Our choice of the best diet for men
[go_pricing id=”amazon_5a606b63ad3d8″]
Our choice of the best diet for men over 50
After carefully observing all the diet plans for men over 50, we found The Mediterranean Diet to be the best. This diet is best explained in the book Eat, Drink and Be Healthy: The Harvard Medical School Guide to Healthy Eating. This best diet for men is based on the cooking and eating styles of France, Italy, Greece, and Spain and other Mediterranean countries.
The plan mainly features olive oil, vegetables, fruits, legumes, nuts, fish, poultry, whole grains and wine. This best diet for men’s fitness is high in heart-healthy fats and unlike other diets does not forbid any food group.
“It’s hard to stay on extreme diets,” “This diet has lots of variety and wonderful flavors, so people stick with it,” says Harvard nutrition expert Walter Willett, MD, PhD
This best diet for men is lower in processed foods and sugar, helps you to lose weight healthily, significantly improves your heart health, helps fight cancer, prevents or treats diabetes, boosts cognitive health and improves our mood. It helps you to de-stress, relax and increases your lifespan.
