50 Plus: Healthy Nutrition in the 5th Decade of Life

In the sixth decade of life, one belongs by definition already to the “young old”, yet many people from 50 do not feel old at all. To ensure that this remains the case for a long time, now is a good time to actively deal with this new phase of life and its demands on nutrition. The lifestyle in this phase is often calmer and not as hectic as it was 20 years ago. There is more time for leisure activities, personal interests and also for good food. However, research shows that the over-51 age group may be overindulging when it comes to eating.

Obesity as a risk factor

The 2004 nutrition report addressed this issue and showed unusually high intakes of calories in the over-51 age group. This is also supported by the frequent occurrence of overweight in the 50-plus generation. However, obesity is a key risk factor for the development of

  • Cardiovascular diseases
  • Diabetes (diabetes mellitus)
  • Hypertension and
  • Gout

If you also have a few pounds too much, it is now high time to get rid of them, so that you are healthy and fit in old age.

High percentage of fat in diet.

Among other things, the high proportion of fat in the diet is responsible for the high energy intake. Men in this age group consume about 35 percent of their energy in the form of fats, while women consume about 37 percent. To prevent obesity and its consequences in the long term, the German Nutrition Society (DGE) recommends that a maximum of 30 percent of calories be consumed in the form of fat, i.e. the daily diet should not contain more than about 75 grams of fat. Here you can find a sample daily plan with 75 grams of fat.

Less saturated fat

Dietary fats are made up of different components that have different meanings to our bodies. In addition to the amount of fats we eat each day, the right choice is also very important. Not only is the total fat intake too high, but there is also a need for improvement in the composition of fats. Saturated fatty acids account for the largest proportion of fats in the diet of people over 51, at around 15 percent of total energy. These are mainly found in animal fats (meat, sausage, butter, dairy products), high-fat sweets, coconut oil and baked goods. The proportion of these fats should be as low as possible and should not exceed 10 percent of calorie intake. A reduction in the proportion of saturated fatty acids will thank you in particular heart and circulation, because saturated fatty acids increase blood fat levels, especially the harmful LDL cholesterol, and promote arteriosclerosis (hardening of the arteries).

Less cholesterol

In line with the high consumption of saturated fatty acids, the cholesterol intake of people over 51 years of age is also, on average, significantly higher than the guideline value of 300 milligrams. It is true that cholesterol ingested with food as an independent factor has a somewhat smaller influence on the development of cardiovascular diseases than saturated fatty acids. Nevertheless, cholesterol-rich foods such as eggs, offal, and high-fat meat and dairy products should be used sparingly.

More omega-3 fatty acids from fish oil

On the other hand, polyunsaturated fatty acids from fish oil come up short. The so-called omega-3 fatty acids, which are found in particular in coldwater fish such as salmon, mackerel and herring, have positive effects on the cardiovascular system. Among other important functions, they contribute to lowering blood lipid levels and have a positive effect on high blood pressure. Therefore, enrich your weekly menu with one or two fish meals. Dietary fiber has many positive effects on our health. It is important for normal intestinal function and can prevent constipation. Certain dietary fibers have a cholesterol-lowering effect. These include, in particular, fiber from oat bran, apples and berries. What many don’t know, fiber also helps prevent colon cancer. Per day 30 grams of dietary fiber should be consumed. Many don’t make it. Stock up your daily fiber account now, for example with:

  • Whole grain products
  • Legumes
  • Potatoes
  • Dried fruits
  • Fruits and vegetables

Diet is out, healthy eating is in.

If you now think that to get rid of a few extra pounds and actively prevent disease would require a special diet, you are wrong. Through a healthy, balanced diet and regular physical activity, you can reduce your weight and ensure that you are still healthy and fit in old age. And this is what a healthy, balanced diet looks like, for example:

  • 4-6 slices of whole grain bread or 3-5 slices of bread and 50-60 g of cereal per day.
  • 150-180 g brown rice or 200-250 g wholemeal pasta or 200-250 g potatoes (each cooked) per day.
  • 5 servings of fruit and vegetables a day
  • 200-250 g of milk/yogurt/quark and 50-60 g of cheese preferably low-fat products.
  • 300-600 g of low-fat meat and sausage per week
  • 3 eggs (including processed eggs in pasta, pastries, etc.) per week.

Surely you need to scrutinize your daily menu and also some cherished habits. Consider this a challenge!

Diet from 50 plus on the test bench

Eating and drinking mean well-being and enjoyment of life. An extended breakfast, a convivial evening at the Italian restaurant, a celebration with the family, a coffee klatsch with girlfriends. Food plays an important role everywhere. And just in a phase of life, in which most of these small pleasures are possible both in terms of time and financially, should one do without them? Quite the opposite! Especially in convivial company, healthy eating can be a lot of fun. Perhaps you will find like-minded people in your circle of friends who also want to actively deal with the topic of healthy eating.

Enjoy healthy breakfast

Serve only healthy treats at an extended breakfast with family or friends, for example:

  • A colorful fruit salad with strawberries, apples, kiwi, pineapple, bananas or whatever the fruit counter has to offer
  • Crunchy whole grain flakes without added sugar with milk and yogurt
  • Wholemeal roll with lean ham and cheese
  • Vegetable sticks (carrots, celery, bell bell pepper, cucumber, kohlrabi) with herb cottage cheese
  • Freshly squeezed orange juice

White flour rolls, sweet pastries, nut nougat cream, eggs with bacon and salami have no place on this breakfast table.

Rediscover menu

Have you ever gotten lost in the Fresh Seasonal Salads, Vegetarian and Fish Dishes sections of your favorite Italian restaurant’s menu? Just look for dishes that are low in fat and high in nutrients. Fresh salads, vegetable pans, fish dishes and lean grilled meats, along with boiled potatoes, rice or pasta, are low in calories and high in nutrients. Ask if you can have the sauce served in an extra small bowl and measure it out yourself. Pasta dishes with cream sauces, breaded meat dishes and fried potato side dishes are not allowed that evening. Forgo dessert and go for an evening stroll instead.

Create your own personal health day

Day in and day out, you have a lot of obligations coming your way. It is not uncommon for you to be on your feet on behalf of the entire family. But what about your own concerns? Use the new stage of your life to take more time for yourself and your health. Why not start with one day a month dedicated to healthy eating and exercise? This day is reserved just for you and the things you like to do. In addition to healthy eating and exercise, this can include many other things such as relaxation sessions, a visit to the sauna and cultural activities. Here’s what such a day might look like:

  1. Start the day with a hearty healthy breakfast.
  2. After that, use your energy for something active, for example, a walk in the woods, Nordic walking, a bike ride or a visit to the swimming pool.
  3. Put in a relaxation session after a light lunch, which could be a salad plate or vegetable soup, for example. Pick up a book or just doze off.
  4. After that, there’s time to do things you’ve always wanted to do and never had the time. Visit an art exhibition, get crafty, visit a spa or whatever you enjoy.
  5. Eat plenty of fruit in between and drink enough, at least 1.5 liters of water, juice spritzers or herbal tea.
  6. Let the day end with a delicious healthy meal in a cozy atmosphere.

Did you enjoy it? Then try step by step to bring a little more “health” in your everyday life.