The best diet over 50 is a diet that is a healthy one. A healthy diet is a diet well balanced in nutritional value. Your food should be all the colors of the rainbow. There is so much good and healthy food to choose from. All you have to do is pay particular attention to what you are eating.
After 50 years of age we really shouldn’t be playing around with diets that are not of optimal nutrition. There are many fad diets out there and everyone should stay far away from them especially if you are over 50. Our bodies need good nutrition to be healthy. The fad diets for the most part do not supply all the necessary nutrition our bodies require for optimal health.
There are so many Fad diets out there it is important to be able to spot them. Below is a list of some of the ones I have come across:
- The Cabbage diet
- The military diet
- Green smoothie cleanses
- South Beach diet
- Blood type diet
- Scarsdale diet
These are just some of the fad diets that should be avoided. If it is not backed by solid science, characterized by restrictive or unusual food choices, and often endorsed by celebrities I would say AVOID.
Eating healthy with the best nutrition for our aging bodies is the best diet to be on. Some foods are healthy and packed with nutrients and are good for your body while others are packed with processed foods and sugars and chemicals and are very unhealthy.
Most folks will need only a slight adjustment in their eating habits to lose pounds and inches. Cutting a few things out of their daily intake and replacing them with others that are more nutrient dense. Some may need a more intense change in habits and do need to restrict calories.
Daily Calorie intake
It would be good to have an idea of about how many calories we need each day. That depends on your age, gender, height, and weight. Everyone is different so the number of calories that one needs to consume daily varies from person to person. Factors such as activity level come into play. The goal is to know how many calories we need that would be burned off during the 24 hour day.
There are calorie calculators we can use that are based on the Basal Metabolic Rate formula (BMR) and adding activity level.
It would not be good to deprive yourself of needed nutrients and at the same time you do not want to overload your body with calories that you cannot burn off. The best way to do this is to do the math and get an idea of the calories you burn each day.
You can quickly estimate your needed caloric intake also. Check out my Estimated Calorie Needs Per Day page.
Calories can easily turn into fat if not burned off and the goal becomes important to limit them if you need to lose a few or a larger amount of weight. However, you don’t want to cut your caloric intake to the point where you are burning more that you are consuming because then your body will burn muscle instead of fat.
Fat cells serve as emergency reserves for your body so your body naturally tries to burn that last if it thinks it is malnourished.
After you have determined how many calories you need daily, it is time to add in the age factor.
Most adults need fewer calories than they did in their younger years. This is because most older adults are much less active than they were in their earlier years which leads to less calories being burned.
Lose weight without a diet with this easy formula.
The weight you want to be ________. Multiply that by 10.
If you are not active add 300 if you are active add 600. If very active add a few hundred more.
Take that amount and spread that over the course of the day.
For example, if you weight 150 lbs x 10 = 1500
Say you are not active so add 300 = 1800 calories for the day. So you can eat 600 calories for each meal if you eat three meals a day. I think it is better to eat 4 or 5 small meals throughout the day. Just keep within the 1800 per day.
Once you reach your goal, increase the amount of calories you are eating to stop losing weight.
It is generally believed that men seem to need more calories on a day to day basis than women. This is due to the fact that men and women’s bodies are different. We have different muscle structures from each other and therefore our bodies burn different amount of calories on a daily basis.
For example, an active male can require more than 3000 calories a day when they are active. This means that they engage in sports or other activities which cause the body to work. the recommended intake for the average woman is 2160 calories per day for an active women. That’s a big difference!
Healthy Eating Means a Healthy Body
Are you feeling sluggish or just not feeling up to par? Do you lack energy that you used to have? Do you find yourself tired and irritable more often than not? If so, it is time for you to start eating a more healthy diet. If you need a little help from diet pills it’s ok. Make sure you know which ones are the best for you.
Eat a diet consisting of well-balanced healthy foods and not a bunch of junk food. The saying “you are what you eat” rings so true. If you eat crap you will feel like crap. I can attest to that when it comes to sugar. If I start eating deserts, sugary drinks, and candy on a regular basis, I feel so tired and sluggish. That alone, eating a lot of sugar, makes that much of a difference for me.
Feel Better Through Dieting
The food you consume determines the health of your body. If you constantly eat junk food your body will likely be in a low state of health. It will be easier for you to get sick and harder to fight off illnesses. Our bodies needs nourishment to function properly.
Dieting can also be very beneficial for those facing certain mental strains in life. A proper diet can be very beneficial for your mental health. The brain needs certain essential nutrients in order to function properly. If you are not consuming a proper diet you will likely become easily stressed or overwhelmed as you brain will be deprived of the nutrients it needs to function. As we age, this becomes really really important.
Eating healthy does not necessarily mean eating food that is tasteless or food that you do not like. There are many different types of meals that you can make that if prepared the right way can be very nutritious and healthy. Many people think that going on a diet means that you have to give up all good food, this is not true! It just means that you need to find more healthy alternatives for your current eating habits.
Ideas for Healthy Recipes
I have heard for a meal to be considered healthy it generally needs to consist of 350 or less calories for the main portion of the dish. It should also contain 20 grams or less of fat and 5 grams or less of saturated fat. This a general rule and can change from person to person depending on their body type and current health condition. Also, if your doctor puts you on a different diet for you it is important that you adhere to that.
That sounds good, but it may be easier for you if you divide your total calories per day you are adhering to into 3 to 5 meals per day. Also, add in any healthy snacks for the day. Eat most of your calories early in the day and have a 12 hour fasting period until the next day.
Healthy recipes are ones that are usually simple and easy to prepare. They are normally not from a box.
Try this one:
Grillled Egg Plant Panini
This is very healthy and I’m sure your whole family will enjoy it. This dish is easy and only takes 30 minutes to prepare. Use purple medium sized eggplants. This is a great summer dish as this is the best time to find eggplants.
Combine a small amount of mayonnaise and basil in a bowl.
Lightly brush each side of the sliced eggplant with one tablespoon of oil as well as one side of each piece of bread.
Grill the eggplant on medium high for approximately 6 minutes. Flip the eggplant and top with cheese. Grill for approximately four more minutes or until cheese is melted and the eggplant is tender. After that you need to grill toast the bread by grilling it about one to two minutes. Place the eggplant on the toasted bread and top with red peppers, some onion and the other piece of bread. Enjoy!
Did you know that muscle loss begins in your thirties? Strength training is also important as we age.
These are a few examples of a healthy diet that would benefit everyone and is the best diet for over 50 that I know of. To have a healthy body and mind is more important as we age and with adding exercise and strength training women over 50 will live longer, healthier and be strong and vibrant!
I hope you try the recipes and let me know if you have and how you like them. Let me know your comments or suggestions by leaving a comment below.