Reaching 50 years old should be something that’s celebrated!
But sometimes in our society, it’s hard to feel that way.
“Getting old” is often positioned as a terrible reality, when it’s actually one of the best things in life to happen to all of us.
By the time we reach our 50th birthdays, we can say we’ve truly lived.
Whether you’ve already traveled the world, found the love of your life, welcomed grandchildren, or succeeded professionally, each one of us can come up with at least one significant way we’ve made an impact in the world around us.
As we become older and wiser, it is true that our bodies start to need different things when it comes to diet and exercise.
From more frequent doctor visits to new aches and pains, you might have started to wonder if there’s more you can do to care for your body now.
The answer is, yes!
Read on to find out exactly how you can adjust your diet to fit your needs over 50.
Diet for Men Over 50: Foods to Avoid
Sometimes, it’s easier to learn what NOT to do before figuring out what you should be doing.
For a diet for men over 50, there are quite a few foods that you should avoid entirely.
Whether excessive salt, fat or cholesterol is the problem, none of these foods should find their way into your grocery cart.
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- Sugary drinks: The amount of sugar in soft drinks, lemonades, and most iced teas is way more than you need. Sub water for sugar drinks when going out to eat.
- Deli meats: Pepperoni, salami, and prosciutto are featured on so many pizzas and appetizers nowadays. But the fat and salt in all of these meats make them something to avoid.
- Red meats: Eating too much red meat can put your heart at risk from all the saturated fat. Choose lean proteins like chicken or legumes.
- Sweet breakfasts: Kick your day off without Pop Tarts and sugary cereals. Breakfasts with protein will set your day off on the right foot.
- Alcohol: They call it a beer belly for a reason. Limit yourself to a few drinks a week instead of several each night.
While it can be hard to say no to sugar, salt, and alcohol, a nourishing diet is your best ally as your body continues to age.
It’s imperative that you provide your body with all the tools possible to stay young and healthy!
Diet for Men over 50: Foods to Eat More Of
Eat more of something? Don’t mind if I do.
Your 50s and beyond don’t have to be a series of “no’s.” Check out the delicious foods that you should eat more of to maintain your vigor.
- Eggs: Whether they’re scrambled or over easy, eggs should find their way into your daily diet. They are a source of lean protein and the right amount of cholesterol.
- Cherries: While fruit is a good source of fiber, cherries, in particular, have an anti-inflammatory and oxidant powers. This can help remove pain from exercising and improve muscle function.
- Leafy greens: Spinach, in particular, is a hero for helping to increase blood flow and providing essential nutrients like magnesium and folate.
- Fish: Salmon, in particular, provides vitamin D and omega 3s that are good for your heart.
- Almonds: Out of all the nuts, almonds are chosen to keep dieters eating snacks that are low in carbs and high in protein.
Experiment with the foods we identified to incorporate them into your weekly menu.
Moderation is key with any diet, so be sure to vary your intake of any of these special foods.
Diet for Men over 50: Testosterone Boosting Foods
Now, we all need to watch our waistlines and follow the doctor’s orders when it comes to dieting.
But once men reach 50, there’s another physical concern that arises that isn’t just about your weight.
Testosterone production decreases for men over 50.
And because testosterone is the main driver of your sex life, muscular frame, and even your bone strength, it’s a serious concern.
Luckily, there are a few ways to eat around this issue.
- Tuna: While it’s not everyone’s favorite fish, tuna has been recognized as a testosterone booster due to its high level of vitamin D.
- Eggs: Eggs are another source of vitamin D. But keep in mind, the nutrients are in the yolk, not the egg whites.
- Milk: While most of us kick our milk habit early, it’s able to keep our bones stronger and keep T levels higher. Look for milk that is low in fat.
- Grapes: Particularly the skins of grapes are able to give your T levels a boost and increase the mobility of your sperm.
- Pomegranate: This tart fruit turns out pretty sweet. Men who are impotent can drink pomegranate juice to increase their T levels.
While it’s good to infuse your diet with foods that improve your testosterone levels, remember that it is natural for your levels to decline over the years.
Instead of turning to unnatural supplements, invest in your diet and exercise.
Diet for Men over 50: Sticking To Your Diet
Eating for your age will allow you to live a longer, happier and healthier life!
And while we provided many tips above, you might be feeling unsure of how to commit to this type of diet every day of the week.
Luckily, we have helped thousands of fathers overcome their insecurities about dieting.
We’ve learned a lot about what a diet needs to be in order to be realistic.
Our free 1-day meal plan is a crash course in essential dieting for a man over 50.
From outlining what you should eat at every point of the day to giving you tips on how to hold yourself accountable, our free 1-day meal plan is a game changer.
You don’t have to be unsure how to diet any longer.
Stick with us, and download your free 1-day meal plan, to take your diet and your life to a new level.
Your friend in health,
Dr. Anthony Balduzzi
Founder, The Fit Father Project
Brotherhood Nickname: “Mr. Results”
Bragging Rights: Has helped over 10,000 fathers lose over 75,000lbs and rebuild lean muscle
Small note about research cited in this article:
*Always remember: weight loss results & health changes/improvements vary from individual to individual. Just because these studies cite certain data does not mean you will experience these results. Always consult with your doctor before making decisions about your health. This is not medical advice – simply very well-researched info.
I’d recommend you read the program overview letter for our Fit Father 30-Day Program (FF30X).
Inside FF30X, you’ll receive:
- The simple & delicious Fit Father Meal Plan
- The metabolism boosting Fit Father 30X Workout (under 90 min/week)
- VIP email coaching where I’ll personally walk you through the program
*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on diet for men over 50.
Unfortunately, we know better than anyone that being consistent with your diet is incredibly challenging.
Myth #1: Only super serious bodybuilders do meal prep
FALSE! The beauty of meal prep is, you can make it all your own. As long as you’re staying within your dietary restrictions, there is no limit to the delicious and unexpected combinations you can think up. And while meal prep food is typically stored in Tupperware and all that’s needed is a microwave to reheat it, we’re pretty sure no one in your family would know it was “meal prepped” if you put it on a regular dinner plate.
Here’s a step by step guide on how to get started on weight loss meal prep for men so you can eliminate any false starts.
But all you really need to do is come up with a list of protein, carbs, healthy fats and vegetables that you can mix and match throughout the week! Check out our meal prep for men shopping cheat sheet below and imagine how many combinations of meals you could make with all of these.
If you’re not used to being the usual grocery shopper for your family, this could be a challenge. But all you need to do is hold tightly to your list and only buy what you wrote down. That way, you won’t have any bad junk food to stray with during the week.
We’ve listed out the best exercises for weight loss for men so all you have to do is choose your favorites!
As our testosterone levels decrease with age, most of our bodies aren’t built for the explosive type of workouts that bodybuilders do.
Bodyweight exercises are great for those who are returning to exercise from a long lapse. It’s best to build a base of strength with your own body weight before picking up heavy weights again.
If that sounds like you, you just might be someone who will want to piece together the cardio, strength training and bodyweight exercises altogether.
Fruits and veggies are usually the first types of unprocessed foods that come to mind.
Locally raised meats, from chicken to beef to pork, is the best way to go in this category.
Processed grains are one of the biggest mistakes you can eat during the 100-day challenge.
Sometimes, the devil is in the snack foods.
100 days can feel like an eternity to go without processed food.
Whether it’s an old injury acting up, a crazy week at work or just plain tiredness, it’s so easy to find an excuse not to work out.
If you go into your 30 day fitness challenge with negative thoughts, there is no way you’ll come out of it victorious.
A 30 day fitness challenge should be completely customized to your interests and fitness goals.
We’ve collected some of our best resources to jumpstart the process for you!
In all honesty, you might never feel 100% ready for a fitness challenge.
I’m sure you see what we’re getting at!
Communities are all around us. At work, in our neighborhoods, and yes, at our gyms!
You may be thinking that just because a community exists, doesn’t mean you need to join it.
If you’ve never had a community or even and individual supporting your fitness goals, you have such an opportunity in front of you.
We’ve had our trainers focused on disseminating useful information to all of our members and even helping them on an individual basis, depending on their needs.
