From Health magazine
You don’t have to act your age. And you definitely don’t have to look it: After all, 50 is the new 30. (Hello, have you seen Madonna lately?)
But when it comes to nutrition, eating the best foods for your age is the secret to conquering the changes going on in your body—and to fueling up for the challenges in your life. That’s why we created this guide to what you need most, and why, when you’re in your 30s, 40s, and 50s.
Top needs for the 30s
You’re balancing work, babies, fitness, and friends. If there were a medal for multitasking, you’d get the gold.
Must haves: Iron, folic acid, and calcium. You need 18 milligrams of iron each day to help you steer clear of anemia and to boost your immune system. Trying to get pregnant? Folic acid is key: Getting 400 micrograms daily will help prevent neural tube defects like spina bifida. Calcium is essential for keeping those bones strong; you start losing bone mass after 35. Women 19 to 50 need 1,000 mg per day, but more than half of us don’t get it.
Best foods to eat now: 30s
- Get fortified with vitamin-packed cereals like Total, which has 100% of your iron and folic acid requirements in one bowl.
- Lean beef, pork, and beans are also iron-rich. Eat enough folic acid–rich foods like oranges, asparagus, and leafy green veggies.
- Bone up with low-fat dairy picks—milk, cheese, yogurt, and cottage cheese will all give you a calcium boost.
Next page: Top needs for the 40s
Comments (78)
Hi, I would like to get some info on top needs and best food for the 50s for MEN. I read about menopause and hormonal change in women and it’s very useful. What would you recommend for a man in his 50s?
Thanks!
I’d like to know the same thing, as my husband skips breakfast and lunch (eats granola bars for lunch) as he wants to lose a little more weight and stay slim. He’s in his 50’s.
I understand, mine too. Although we are both 62, he eats poorly but brags to people ‘how well my wife feeds us’..he smokes and drinks cofee all day, takes a bar and a banana, says he enjoys the calcium, and I get dinner at 6:30!! or later..I work until 6. I am a TOPS member so eat throughout the day. healthy me. But I worry about him. I can’t control what he puts in his body all day, just dinner. So we eat a well balanced, dinner. We are active bike riders and he isn’t over weight, but I’d like to see him eat three meals and healthy snakes..he’s in good health so far…
I’d like to know more information
about diet plan and exercise for the tummy.I am 5′ and weight 136 lbs. I turned 50 years old and gaining weight.
Thank you.
Marianella,
I too started gaining weight when I turned 50– I am now 52 and lost about 25 pounds in the last 2 years– not alot of weight but I feel great now– I changed my diet– I workout about 4x/week– do mostly weights– feel free to contact me on my email askdeargaby@pronetiscorp.com if you would like to discuss more– and what I did–i also am starting to put up healthy recipes on my blog– http://www.askdeargaby.com — I wish you all the best-
You just recommended cereal? 5g of sugar in 3/4 cup. That is appx. 15-20g sugar in a bowl. This stuff is also highly processed. There is very little about any cereal that I would deem “healthy.” Try eating foods that are closer to their natural state than vitamin fortified processed flake food.
Wouldn’t recommend anyone who wants to stay healthy to eat beef, pork or breakfast cereals, with the exception of totally natural cereals like plain oatmeal! Better to take an iron supplement to get your iron and avoid meats like beef and pork which raise cholesterol and multiply your cancer risk! If you must eat meat, lean organic turkey, chicken and oily deep-sea fish are your best bets! Certainly not beef! And cheese is low fat? Come on! Only cottage cheese is low fat. Some perplexing “advice” here. (Sponsored by “Total”?)
I am in my 30s,Is there any drug that one can take inother not to get to early menopause?if any, what is the name and is it advisable?and is there any side effect?please send to my mail box.Thanks.
Hi Nikky,
I am Ahmed from Oman. I red your comment. I think for good health is always to eat fresh food and vegtables and of course excersice.
To sleep well, you need to relax your mind whatever the reasons of course less drinks.
I am in my 30s!Is there drug one can take inothere not to get to early menopause?If any what is the name and is it addvisable?Please send reply to mail box.Thanks
Hi there . i like to read all questions and comments. very much informative.i want o share .Iam in my 5′ with a little bit of cholestrole. I am using home remedies such as tumeric ,cinnemon,cloves,ginger and a lot more which helps it seems..You can aslo try this .Please give more advise,….
a very intresting issue! Thanks a lot!
i am 55 yrs to know about my diet & exercise as i had painful problem of pelvis &leg
See an acupuncturist.
i am 40 yrs old. i’m skinny but i have a problem with my tummy. can u please give me an exercise on how to loose the fat in my tummy?
I would like to know what the best foods to eat in your 60’s
What kind of food I have to take for Memory Retention ?
What can I take to make my memory better??? I also want to quit smoking!! What are the best(patches or pills)
try the book Easy Way To Quit Smoking by Alan Carr. Worked for me :)
Kim – I just made 8 wks smoke-free, after 42yrs of smoking. I’m using the nicotine lozenges, NicA & online support groups. I haven’t gained any weight, and feel totally normal. Personal opinion: the smoking affected my memory. I believe it! I was really getting foggy.
I am a male in my early 50’s and would like to know what is considered a regular healthy eating life style?
With the cost of living so high, it is almost impossible to maintain a cost effective diet. Can you please recommend a cost effective eating daily diet.
I am 81 in good health.
What should I be eating. I need to lose a little weight.
I eat most everything I am hungry for–but, I never eat till I feel full. I eat whole grain bread, a slice a day with butter & honey, green vegatables, fish,nash on blueberries and strawberries au natural no sugar.
Since I am 82, I always exercise my legs[bicycle motion] before I ever leave my bed–I also always massage my feet before going to bed and when getting up–you have to have good blood flow and always remember to be kind to your legs and feet–without them you are in trouble.[get a pedicure]
Walking-walking -walking -not being speedy- but regular walking is just so very important–you will lose fat [maybe not weight but inches] and gain muscle. Be Happy!!!!!!!!!!Enjoy music!!!!!!!!!!!!
For the smoker; I quit two years ago on the patch, just a walmart brand. I gradually weened myself off the patch. After 3 months I was all done. I had an exercise workout on power walking about 2 miles 3-4 times a week and somedays I went even farther. I still walk at least twice a week and work out on the ball. I am trying to get that third day in. I agree the healthier you take care of yourself starting as early as possible. I am in my late 40’s and thin built, but I have eaten pretty healthy all my life. I love vegetables, chicken, salmon, seafood, some pork and some beef. Mostly chicken and fish in my diet. I still have to work on that cholesterol 239 total. What can you recommend to get this under 200? It is hereditary!
i eat 2wice daily excecise daily yet still weight 95kg what can i do to reduce pls
Hi-
to keep your matabolism up – you should eat smaller meals– I eat 4x-6x/day–. It takes energy to burn calories– make sure you eat a lean protein and a complex carb at each meal– consume no more than 300 calories per meal and no more than 4-6 ounces of protein–
i only work out about 4x-5x/week– and eat relatively healthy- fruit veggies and lean protein–
drink plenty of water–
feel free to contact me via email for more info on what I do— askdeargaby@pronetiscorp.com.
good luck!
what about macrobiotic and vegan foods -for those of us who do not want to see harm done to animals that are not our pets – but still suffer – Esp. milking cows constantly lactating for milk consumed by full grown mammals.
I’m a lovely mid forty-ish. I’m pretty tight just can’t seem to get rid of my pouch, I only eat meat chicken, fish, crab three to four times a month.
walk at least one half hour three four times a week.
taking the stairs more often, and Crazy about salads! what more do I need to do?
I have lupus what food should i avoid.
There’s a lot of good advice that’s already been given, but I must give another. Watch it, when you start eating less. Just like the body can get addicted to bad habits like smoking, overeating, it is also game when you start eating less. It will take a while, but after a time your body will get used to you not eating much. This happened to me. I would eat, and when I felt a little full, I would stop. I was so proud of myself. I had changed my eating habits. I was losing weight. But one day I was singing at church and suddenly the floor started spinning, and I had to be helped to my seat. Every time I tried to stand up the floor would start spinning again. To make a long story short, it was discovered that I had not been getting my proper nutrients.
l am in my 30s! is there drug a man can take to make him more stonger, also l want to know nutrition needs for men at 30s, 40s and 50s.please send reply to my mail box. Thanks
I am 57 I enjoy working out.I am very active .I stopped eating meat and white bread. I eat more veggies and take vitamin A,B12,C,D,E,daily.o I do have 4 sices of whole grain bread per, week and I like apple. I am not a drinker.I have now a flat tummy that entents inward,I have lost 15 pounds.I feel the best I have ever felt. BUT people ask me if I am ok, because I have lost weight and if i had any thing done to my face,lol I no what they are asking ,and no, I just changed my eating habits.You just can not win.
Good for you; I am also 57 and trying to reduce 15 pounds…..the first 7 came off easily but I guess now comes the hard work; I walk, but don’t like to exercise heavily……will take more time, I guess
Fast approaching 47 and needs to take drastic action to get in shape. So here’s my plan. 1)get out of the house more often because when I stay home on weekends and in the evenings after work, I eat cookies and watch TV. 2) Instead of hurrying home after work, I am going to window shop at the shopping mall to get walking. This, I plan to do 3 times per week. No gym fee is involved. 3) I am going to let this recession put me on a diet, by buying and spending frugally. The list goes on and on…pray for me that I will be able to achieve these things
Elora-
I wish you the best! I know you can do it.
I have to agree with Nutritionist. Meat and dairy kill people. Most western diseases are based on our “feast” diet which is rich in fat, salt and empty calories. Just eat fresh fruit, veggies and starches and you won’t get heart disease, diabetes, auto immune diseases (MS, Lupus, etc), cancer or the rest of western diseases. Read The China Study.
Thank you for adding the dairy thing. I’m highly allergic to cow’s milk. Not lactose intolerant, but allergic. Throwing out milk, cheese, and cottage cheese is great, but there’s a growing tend in diagnosing food allergies and milk is generally at the top of the list. Any suggestions for calcium supplements? And which is better: soy milk or rice milk?
I am in my late 60’s and would like women my age included in your magazine articles. Since we are living longer and want to be healthier we need to be included.
I agree with Carole. I am 70 going on 50 and it is frustrating to be ignored when I’m still feel and look young.
I had surgery, 9 years ago,I was 48 at the time.I worked out daily and very active .I was in great shape .The Doctor ,cute into my bowls causing me to become very sick. I lost over 40 pounds.I was lucky I made it though.I gain my weight back and contue to take good care of my self. Watch what I eat and still work out.But I need help, with my arms.They are very saggy . I have done every thing to bring back there shape .but nothing seem to work. I no I am older but is there a work out that I do to bring back the muscle I have lost.I wear closes to hide my arms. Is there any thing I can do, to get my arms looking good again. Thank you for your help ,Jill
This is the second time this month that the newsletter has had wonderful tips by the decade and not gone past 50s. It’s too bad that they think life ends at 59 – I am having some of the best times of my life. I guess this magazine/newletter is not for me.
Are we supposed to stop eating entirely after our 50’s…what about 60’s, 70’s, 80’s…….
What about the 60’s–same as the 50’s or different–after all, we are the new 40’s and just as concerned as we were in the other decades of our life, if not more so,
Vickie
So you think people stop eating/existing when they turn 60? What is this? How about taking this advice forward a couple decades.
I would like to echo those frustrations expressed by women past 59. Magazines and other media ignore or dismiss us. We seek information about health, diet, exercise, hairstyles and hair care for gray hair, sports, travel, and affordable styles just as others do. Beware of turning 60. You too will disappear.
I am almost 60 and still active and playing tennis, but not feeling as well as I did before menopause. I just finished reading a book called Breakthrough…8 steps to wellness by Suzanne Somers and would recommend this book to anyone 35 and older. I am going to implement many many things mentioned in the book…just wish I would have read it twenty years ago. I am going to an Anti-aging clinic in May to get started. Buy it, read it and apply it…you’ll be glad you did.
a want to know what kind food give for nine month baby
i am 36 .my weight is now 120 and my height is 5feet.So i worried about increasing my weight.thus why i don’t eat dinner now.i want to reduce my weight 10 lb within 10 days .how can i do to achieve my desire.
Great post! Just wanted to let you know you have a new subscriber- me!
I am interested in nutritional needs for 60+…
I hate to always have to go thru AARP for information.
Also, how nutrients are utilized pre and post exercising, what to eat etc. would be appreciated. I do Zumba (high aerobic) 2-3 times a week, weights and core 2x.
Thanks
Please don’t forget those of us in our 60’s, 70’s and beyond. We want to be healthy, eat well, and learn new things of value, too. The ever so subtle message is that we’re not important, don’t care about these issues, or are almost dead!?! I’m sure that isn’t the intent, though. Please keep us in mind for future articles like this. Respectfully, judy g.
I am,also, am 60, healthy, active, and educated. I concur with earlier comments regarding the failure to address nutritional requirements of those over 50. This is a rapidly growing segment of the population. So, why is there such a void of information? Possibly, you need to re-evaluate the scope of your users? Thanks for taking that into consideration.
I agree with Melinda. I’m almost 60 and like Melinda I’m healthy, active and educated. Our group is growing at a fast speed. We need information also. Hope you take us into consideration. thanks,
Hey, what about nutritional needs in your 60s? We’re not dead yet and some of us are very active and in good health.
Does life end at your 50’s? I am 67, running a successful business and raising a 15 year-old grandson- tell me about energyand nutrition needs.
Trudy I suggest you to take more fruits and take Amla + vegetables juice. Life doesn’t end at 50’s only trends are to be changed. Take balanced diet and must do yoga which is really important at your age.
For more Health Tips:- http://www.easy16.com
I have a few comments. First why do all sections on women over 50 show women with grey hair? As far as my nutrition I eat no dairy, and find all calcium supplements hard to take – any suggestions. But I also never suffered any menopause symptoms -do I still have to take those supplements.
my ayurvedic medicine consultant has me eating foods high in Cal and high in Mag within 24 hours because food sources are better used by your body. For breakfast I like yogert w/ sunflower seeds (cal & mag) and an apple a day(cal). There are many more combinations.
What about how to eat in the 60’s?
Having Porridge at every age is very good for health. For 60’s I prefer not to have heavy food i.e oily food. Take lots of fruits and green vegetables.
For health tips:- http://www.easy16.com
I want to find more sophisticated ways to make my immune system better. In the mornings, I usually go to cafes to drink coffee because it makes me feel good and I like the taste of coffee but I used to be able to eat a breakfast growing up but in recent years, my digestive system has soften a little bit. I do eat a good meal around dinnertime which is between 6 and 7 p.m. and what is your take on that?
I really thank you for your service!
More info for those blessed in the 80+ group!
Guess if I follow the 50+ group info I should do just fine…that is about how old I feel!
How about those 70, 80 and 90’s? We need information also.
I too have arms that sag at 59, I have tried all the exersices for arms and upper body. I guess it is time to see a plastic surgeon.
Hey Maureen, take up playing the accordion, I am 82 and narry a sag !!!!
What about when you hit 60s? I am 63 and now realize that I did not listen closely to what I could expect. Most of the info now is stops at 50s!
I’m about to turn 56, had a need replacement 2 years ago and was just diagnosed with lumbar spinal stenosis – I’ve started to gain weight and I don’t want to hit a downward spiral – any suggestions on a good exercise program. I can’t be on my knees and my back needs strengthening.
if 50 is the new 30 does that mean 60 is now invisible. if you are so aware of making 50 year olds think 30 why would you stop there.
How about for those in their 60s, 70s, 80s and 90s?
I’m 64 and caregiving for my 92-year-old mom, who probably eats better nutritionally than I do, but any info for older folks would be great.
I am 46 years old man from Nepal weighing 67 kg now. I lost nearly 3 kg last month by controling what I eat.I have been walking 3-5 KM 5 days a week sine last 7 years. Now I eat light breakfast and skip lunch most of the weekdays and eat dinner. I want to loose another 4 kgs without harming my health. Please suggest how to loose and maintain weight at around 63 Kg.
The link to health in your 50’s is to an article on weight loss, not health in the 50’s.
Hi, I am in my early 40’s, and am hypoglysimic ( sp? ) anyways.. I work 2 jobs, and still can’t afford life. I find if I do eat my requirements for my health that it gets too expensive. I have gained over 60 lbs in the last 3 years and genuinely feel gross.. please help me! It has become too easy to just go throught the drive through at A&W rather than shop and eat right, I have become very lazy! I need inspiration, good advice on how to get back on track, any shopping advice or a cheaper way of doing what I need to do. The only time I have had any success in weightloss is when I cancel all sugar and starches, which is so very hard to do, especially when you are lazy like me and just want to feel full… can you help??
How about something for those of us with special needs – I have just been recently diagnosed with both Crohn’s and Celiac – just about everything you listed are foods that will cause a major gastrointestinal episode
Hai, iam 30 years old. I got married 2 years back. Till date ihave not yet got conceived. Me and my husband had under gone all the medical test. I want to reduce my tummy. can you pls guide me
Priya reducing tummy first needs balanced diet. Please make sure you never drink water in between the food, before the food and after the food. You may take water before or after half an hour.
Secondly, Don’t eat fast food and oily potato chips. We positive and always smile which costs nothing.
For More Health Tips: http://www.easy16.com
I am 61 this year I am 5′1″ and weigh 136.6lbs
I have fibromyalgia so excercise can be difficult, however I am not sedentary. I love gardening walking with and without my dogs, but I cannot sustain anything near routine. My diet is good fruit, veggies etc I always eat breakfast, have fruit for lunch then dinner. I do not seem to be able to drop anything more than a pound then the following week it’s back on again. Any suggestions, help – b asically anything at all will be appreciated!!!!!!!
I AM IN MY 30S AND I WANT TO KNOW IF THERE IS ANY DRUG FOR MONOPOSE IF THERE IS ANY SEND TO MY MAIL PLS THANKS
Great tips on nutrition by age groups. I agree that increasing calcium consumption by the 40’s and into the 50’s is very important through diet and supplements. But inorganic, isolated forms of calcium like calcium carbonate (limestone) are not absorbed well by the body. It is better to use whole-food forms of calcium like Bone Strength Take Care by New Chapter or Vitamin Code Grow Bone by Garden of Life.