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.
- 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
P.S. If you haven't seen my FREE 1-Day Meal Plan for Men over 40, I highly recommend you click here to get a free copy sent directly to your email. Remember: nutrition is a core foundation of weight loss for men over 40.
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.
*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.