Summary of Unhealthy Eating Habits Wrecking Your Body After 50:
As people age, their bodies undergo changes such as losing lean tissue, losing muscle cells, and having less dense bones. Eating a healthy, well-balanced diet can help slow the aging process along with regular exercise and limiting alcohol consumption. Some habits that people should change as they age include portions sizes, skipping meals, not getting protein and fiber, and consuming pro-inflammatory foods such as sodas, sugary drinks, processed baked goods, refined carbohydrates, and processed meats. Eating habits play a crucial role in maintaining a healthy lifestyle as people age.
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Eating Habits to Break in Your 50s for Optimal Health
As we age, our bodies undergo a number of changes that require us to pay closer attention to our daily habits, especially when it comes to our diet. Unfortunately, there are some eating habits that can wreak havoc on our health as we enter our 50s and beyond. In this article, we’ll explore some of the most common bad habits to break, as well as some expert tips on how to maintain a healthy diet as we age.
Watch Your Portion Sizes
According to Lisa Young, PhD, RDN, author of Finally Full, Finally Slim, large portion sizes can contribute to weight gain, especially in older adults who are already more susceptible to gaining weight due to a loss of lean body mass. Research backs this up, confirming that larger meals equal more energy intake, which ultimately leads to taking in too many calories. Instead, aim for smaller, well-proportioned meals throughout the day to keep your metabolism active and prevent overeating.
Don’t Skip Meals
Skipping meals may seem like a quick and easy solution when you’re on the go, but it can lead to several negative health consequences. For example, missing breakfast or lunch can contribute to insulin resistance, which can cause bigger swings in blood sugar levels throughout the day. Additionally, those who skip meals are more likely to consume excess calories later on, leading to weight gain. Instead, make sure to eat three full meals a day or plan ahead and pack a snack.
Load Up on Protein
Protein is crucial for maintaining muscle mass as we age, which becomes increasingly important as our protein tissue decreases by 10% by the time we reach 70, according to the Journal of the American College of Nutrition. Including a source of protein at every meal, such as eggs, Greek yogurt, fish, poultry, tofu, or beans, can help support healthy aging.
Increase Your Fiber Intake
Fiber is often overlooked when it comes to maintaining a healthy diet, but it plays a critical role in digestion, fullness after meals, and reducing spikes in blood sugar. Eating enough fiber can also contribute to successful aging, according to a study published in the Journal of Gerontology. Aim to include fruits and vegetables with every meal and choose whole grains over white or refined grains as often as possible.
Avoid Pro-Inflammatory Foods
Inflammation can contribute to a number of diseases associated with aging, such as kidney disease, non-alcoholic fatty liver disease, cardiovascular disease, diabetes, and cancer. Avoiding pro-inflammatory foods like sugary drinks, processed baked goods, refined carbohydrates, and processed meats can help reduce inflammation and promote better health overall.
Making small changes to your eating habits in your 50s and beyond can have a significant impact on your overall health and wellness as you age. By monitoring your portion sizes, avoiding skipping meals, increasing your protein and fiber intake, and avoiding pro-inflammatory foods, you can maintain a healthy diet that supports optimal aging.
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