13 Food To Eat and Avoid When You Are Over 50

assorted-sliced-fruits-in-white-ceramic-bowl | Food Over 50 | featured

Food over 50? The secret to living a long, healthy life is following the right diet. Ditch the junk and replace them with nutritious options. Keep reading to learn more about what older adults should and shouldn't eat to stay healthy.

RELATED: Here Are 6 Nutrients You Are Not Getting Enough Of

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Food Over 50 | 13 Foods You Should and Shouldn't Eat

Good Food for Those Over 50

1. Apples

apple-fruits-on-chopping-board | food over 50 season 2 recipes

Are you craving for something sweet? Ditch the high-calorie chocolate bars and doughnuts! Instead, opt for some sweet, refreshing apple slices.

Apples are loaded with soluble fiber, vitamin C, potassium, and all kinds of antioxidants. These make them the ideal dessert for those over 50 struggling to maintain their cholesterol and blood sugar levels.

2. Eggs

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Eggs are the ultimate superfoods. They’re rich in healthy fats, protein, and vitamin B, all of which are essential nutrients the body needs to build and repair muscle tissues.

We highly recommend eating eggs on a daily basis, especially if you are into weight or resistance training. Trust us, your body will be thanking you for the extra protein.

Note: For an absolutely healthy meal, try poaching or boiling the egg. Avoid frying them in butter or oil as this will spike its cholesterol and fat content.

3. Coldwater Fish

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Not all fats are bad. For example, the omega-3 fatty acids found in coldwater fish such as sardines, mackerel, tuna, halibut, and salmon are healthy fats that can help maintain blood pressure levels, support heart health, and reduce the overall risk of plaque buildup in the arteries. These are the perfect food for those over 50 and minimizing meat consumption.


Try mixing them into your weekly meal plans to maximize their benefits. They’re pretty simple to prepare — and quite affordable — so one shouldn’t have a hard time adding fish to their diets.

4. Black Coffee

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Black coffee is a low-calorie, low-fat drink that helps keep the mind alert and focused, improves physical performance, and boosts one’s metabolism. A cup or two a day would definitely be beneficial.

Note: Overconsumption of caffeinated beverages may lead to palpitations. Make sure to know your limit and only drink coffee in moderation.

5. Greek Yoghurt

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Ice cream is great and all, but it’s not exactly the healthiest snack for someone over 50. So instead of binging on these high-calorie, sugar-packed treats, indulge in some Greek yogurt.

These delicious frozen goodies will help you stay lean and in shape since they are low in calories, high in protein, and have very minimal sugar. Plus, they’re chockfull of good bacteria that help maintain overall gut health.

Bad Food for Those Over 50

6. Processed/Deli Meat

corned-beef-sandwich | food over 50 garden skillet

Processed and deli meats are some of the most popular sandwich filling options for many Americans. They’re easy to prepare, have a long shelf life, and best of all, taste amazing.

However, processed meats might not be as great as one thinks. The secret to their flavor and long shelf life lies in the fact that they are also loaded with sodium, preservatives, and unhealthy fats.

All these combined will not only make you gain weight but may also put you at risk of specific life-ending illnesses such as cancer.

7. Chicken Skin

chicken-roasted-whole-grilled | food over 50 episodes

The skin is absolutely the best part of any fried or roasted chicken dish. Sadly, it’s also the unhealthiest.

Chicken skin is loaded with all kinds of unhealthy fats. Apart from weight gain, excessive fat consumption may also increase the risk of bodily inflammations.

Note: Need healthy food for those over 50 who love chicken and whole-grain salad? Try steaming the chicken! Frying and roasting use up too much fat and oil.

RELATED: Foods Everyone With Diabetes Should Keep In Their Kitchen

8. Pre-Packaged Frozen Vegetables

frozen-vegetables-on-cutting-board-plastic | bad food for 50s

Pre-packaged frozen veggies seem like an attractive option for busy working adults who don’t have the time — or patience — to cook raw vegetables. However, you might want to switch back to raw veggies if you really want to follow a healthy diet.

Yes, frozen veggies contain real vegetables, but they’re also loaded with salt, cream, and all kinds of preservatives. These make them almost as unhealthy as processed meat.

9. Deep Dish Pizzas

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Pizzas are bad, but deep dish pizzas are an entirely different kind of bad altogether. They contain exponentially more carbs, unhealthy fats, sodium, and of course, calories.

So if you’re one of those who like to enjoy a slice or two of deep dish pizza for lunch every day, you may want to reconsider your eating habits. Otherwise, you’ll ultimately be adding inches to your waist.

10. Dinner Rolls

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The more dinner rolls you eat, the more rolls you’ll have on your belly as well. They are chockful of carbs and fats. In fact, it’ll take at least 30 minutes of exercise just to burn one dinner roll.

11. Potato Chips

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What makes potato chips so dangerous is they provide no nutritional value. They’re loaded with unhealthy fats, sodium, and calories, but contain non of the essential vitamins and minerals our body needs to function.

On top of that, they’re not filling. If you’re not careful, you might find yourself eating through an entire bag of salted potato chips in just a few minutes.

12. Grapes and Cherries

red-black-and-green-grapes-in-round-blue-and-white-floral-ceramic-bowl | food over 50 salad recipes

Contrary to popular belief, not all fruits are good for the body. Sweet little treats like cherries and grapes, for example, are chockful of carbohydrates and sugar.

A handful of these sweet fruits every week or so is fine. If you eat bowls of these on a daily basis, however, you may want to change your snacking habits.

13. Butter

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We get it, the rich, creamy goodness that butter adds to any dish is irresistible. It goes well with all kinds of foods ranging from sweet, decadent cupcakes to greasy, savory steak cuts.

But if you’re already over 50 and are starting to watch what you eat, you may want to consider cutting butter out of your diet. Or at least try to reduce your consumption of it.

If your meals feel lacking without butter, we encourage using alternatives such as mashed avocado, pumpkin puree, Greek yogurt, and applesauce, among others.

Watch this video from Thomas DeLauer for more food ideas on what to eat when you want some food over 50:

When building a food plan good for those over 50 years old — or for anyone, really — make sure to be flexible when customizing the program. There is no one-size-fits-all diet. One’s nutrition requirements vary on a case-by-case basis.

Also, know your body’s limits. If you start feeling unusually weaker or more fatigued, don’t be afraid to explore other meal options and restructure your current nutrition plan.

How is your diet now you are over 50?

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