20 Superfoods You Should Be Eating Every Day

As the co-founder and Head of Nutrition at Alta Coaching, a Functional Nutritional Therapy Practitioner, NASM Certified Personal Trainer and Board Certified in Holistic Nutrition, my nutritional philosophy is rooted in eating a variety of unprocessed nutrient-dense whole foods. Why? They help clients improve their health, reduce inflammation and reach their ultimate potential. I teach my clients how to fill their plate up with superfoods on a daily basis in addition to building habits to make it a seamless part of their new healthy lifestyle. So which superfoods are considered beneficial for a woman's health, and what are the key reasons one should consider incorporating them into their diet? Read on to see them ranked from 10 to 1.

10. The No. 10 Superfood for Women is Kefir

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Kefir is one of the world’s oldest fermented foods and is a staple in many cultural cuisines for centuries. Kefir is the richest sources of probiotics (yes, more than yogurt) and this fermented food has shown to improve digestive health by restoring the balance of healthy bacteria in the gut. Kefir is also rich in calcium and vitamin K2, which supports bone health and helps prevent osteoporosis, a common concern for women. Kefir can be store-bought, or even better made at home and is easy to incorporate daily due to its drinkable form.

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9. The No. 9 Superfood for Women is Blueberries

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Blueberries are the most nutrient dense berries with one of the highest antioxidant levels of all fruits. These antioxidants neutralize the free radicals that damage DNA, and cause inflammation and chronic disease which means they play an important role in longevity and overall health. Blueberries are also high in fiber, low in sugar and low in calories which make them a perfectly daily staple for most women to feel their best. I advise clients to have blueberries with yogurt, oatmeal, in smoothies, on salads or as a snack alongside some nuts or seeds.

8. The No. 8 Superfood for Women is Grass-Fed Beef

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The eighth superfood for women is grass-fed beef. For any woman to look and feel her best, she needs to be eating enough protein on a regular basis. Lack of sufficient protein is the number one commonality I see with all my female clients and when they do start eating adequate amounts, coming from high-quality sources, they see their body transform, their blood sugar regulate and their cravings are greatly reduced. Grass-fed beef is a top protein source and nutrient powerhouse compared to conventionally raised beef. Grass-fed beef is also rich in omega-3 fatty acids, CLA, and vitamin E, which makes it a top superfood for women to eat.

7. The No. 7 Superfood for Women is Eggs, Including the Yolks

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Eggs (especially the yolks!) are nicknamed “nature’s multivitamin” for a reason. They are a rich source of several essential nutrients for women such as choline, vitamin B12, vitamin D, iron and protein. I recommend eggs to my female clients on a daily basis for that reason but also due to their equal protein and fat content that supports satiety. Feeling full and energized is important for weight management, but especially weight loss. The protein and cholesterol in eggs also support healthy lean muscle tissue growth which is important for maintaining a lean, strong, and energized body. I have a fool-proof hard boiled egg recipe here that I make on a weekly basis so I always have a quick superfood dose of eggs daily.

6. The No. 6 Superfood for Women are Avocados

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Packed with fats (the good kind!), fiber and phytonutrients, avocados are one of the best foods to eat daily for optimal health with benefits such as lowering blood pressure, regulating digestion and lowering inflammation throughout the body. A recent study on women shows that women who ate one avocado per day for 8 weeks showed significant increase in elasticity and firmness in the skin. Skin is a huge component for women to feel their best and tighter firmer skin helps reduce the appearance of cellulite as well making it a good choice for women to feel more confident in those aesthetic areas.

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5. The No. 5 Superfood for Women is Beets

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The fifth superfood for women is beets. Women are more prone to anemia or iron deficiency during menstruation, and the folate and iron found in beets help the body make more blood cells. Consuming beets can also help women regulate their cycles, boost fertility and have fewer cramps due to the increased bloodflow to the uterus. The tricky part about beets is the taste and preparation is not for everyone. I recommend adding steamed frozen beets to smoothies or adding pickled beets to salad or side dish to make beets part of a woman’s daily routine.

4. The No. 4 Superfood for Women are Leafy Greens

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The fourth superfood for women are leafy greens like kale, spinach, chard or collard greens. Leafy greens are packed with vitamins A, C, E and K and antioxidants that have benefits from preventing cancer, supporting the immune system to building stronger bones. I love recommending leafy greens for weight management clients due to their large volume and low calories, not to mention the fiber and hydration benefits that reduce appetite and overconsumption of unhealthy foods. Leafy greens are prefect for salads, smoothies, stir frys and are so easy to source and prep.

3. The No. 3 Superfood for Women is Bone Broth

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The third superfood for women is bone broth which packs a strong nutritional punch in one comforting cup. High in protein and minerals that support the immune system, bone broth is also rich in collagen which makes it different from vegetable broth. As the broth is made, bones and ligaments release compounds like collagen and glucosamine which help reduce inflammation and pain along with giving skin a youthful texture and reducing wrinkles. I recommend bone broth daily as a protein packed snack that also supports the immune system in times when colds and flus run rampant.

2. The No. 2 Superfood for Women are Flax Seeds

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The second superfood for women are flax seeds due to their phytoestrogens and lignans that help balance oestrogen in the body and help regulate the menstrual cycle, reduce PMS symptoms and menopausal symptoms which lead to better quality of life for many women. Flax seeds also have omega-3 fatty acids that support glowing skin and fast-growing hair. I recommend women add ground flax seeds to smoothies, and yogurt bowls or sprinkle on top of salads for a superfood boost.

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1. The No. 1 Superfood is Salmon

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The first superfood I recommend for women is wild-caught salmon. Research shows that the high levels of omega-3 fatty acids in salmon help reduce inflammation which reduces the risk of many chronic conditions like heart disease and diabetes as well as support cognitive function. Salmon is easy to cook, versatile and delicious as well as providing a good source of protein which is crucial for a woman to feel her best. Check out my go-to 20 minute sheet pan salmon dinner that features 2 other superfoods, asparagus and potatoes!

11. Here's How These Superfoods Can Benefit You

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The best part about superfoods is that they are everywhere and you probably eat them already! A superfood is simply a food with high nutrient density. The opposite of a superfood is a highly processed food where nutrients are stripped and replaced by hyperpalatable additives that make it hard to put down once you get started eating. These nutrients could be antioxidants, vitamins, minerals, fiber, fatty acids, flavonoids etc. When we eat food, this food acts as information or instructions that in turn, tell our body how to grow, repair and maintain our bodies. The more nutrients a single food has, the more “super” it is and the more it supports health and optimal bodily functioning.

12. Here's How to Get Your "Best Body" Using Superfoods

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The “best body” for a woman is not about aesthetics, but a body that provides sufficient energy to meet the daily demands placed on it, has lean muscle mass and healthy body fat (not too much and not too little), and is not in a chronically stressed or diseased state. Placing emphasis on eating plenty of high-quality superfoods, instead of restricting or eating low-quality processed foods is important for a woman to feel her best. I work with dozens of women on a daily basis and I encourage them to eat a variety of superfoods that are also very easy to find at any grocery store. No fancy powders or expensive supplements can replace the power of whole foods from making a woman feel her best.

13. Avoid These Superfood Mistakes

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When it comes to adding superfoods into the diet, it’s hard to go wrong as long as you are choosing unprocessed foods as close to their original form as possible. For example: fresh ripe blueberries are not the same as blueberry-flavored yogurt. The more processed a food, the fewer nutrients present, so be sure to source and prepare the food to keep nutrients intact as best as you can. It's also important to eat these foods in the context of a balanced meal that includes a protein, a vegetable, a fat, and optional carbohydrate. Many nutrients are better absorbed with other vitamins and minerals present, that’s why combining foods can lead to more nutrient absorption.

14. Final Word From the Head of Nutrition

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Food quality is an undeniable factor for a woman to feel her best, but body composition changes like weight loss and building lean muscle cannot happen without eating the optimal macronutrient ratio and caloric amount for the individual. When my clients start adding more superfoods to their diet, they feel the overall benefits but no significant body changes will occur without consistently following the right plan for their unique body. There is no one-size-fits-all all approach, all women need something a little different to feel their best but incorporating more of the foods on this list is guaranteed to support overall health and wellness.

💪🔥Body Booster: Flax seeds aid in balancing estrogen levels in the body, regulating the menstrual cycle, and reducing symptoms of PMS and menopause. Additionally, they promote glowing skin and rapid hair growth. If you enjoyed this article, don’t miss out on my previous one titled The #1 Carb You Could Eat For Your Body.

Kat Best is a co-founder and Head of Nutrition for Alta Coaching, a Functional Nutritional Therapy Practitioner, NASM Certified Personal Trainer, and Board Certified in Holistic Nutrition.

A good breakfast can make a big difference to how you feel for the whole day. “Breakfast is important for several reasons,” registered dietitian Charlotte Furman tells UW Medical Center. “Eating a meal in the morning provides the necessary fuel for your body and brain. It can also help regulate hunger, reducing the urge to snack throughout the day. For children, eating breakfast has been positively associated with academic performance, as well as a decreased risk of obesity.” Here are eight breakfasts packed with superfoods to help with weight loss and start the day off on the best note.

Berries and Yogurt

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A yogurt and fruit bowl with added seeds/grains/nuts is a great option for a healthy, delicious breakfast. “The fruit is not a token sprinkle, nor a decorative touch,” Monique Tello, MD, MPH, tells Harvard Health. “The fruit makes up the bulk of this meal. There’s fiber in the fruit and plant sugars in their natural form, not to mention healthy fat in the nuts and protein in the yogurt. A low-sugar yogurt will leave us feeling more satisfied for longer. We won’t get the insulin spike that triggers hunger pangs (unlike when we eat processed carbs).”

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Overnight Oats

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Overnight oats are a convenient, healthy breakfast option. “Many breakfast foods can be prepped in advance or require very little preparation,” Furman says. “One of my favorite breakfasts when I have little time is overnight oatmeal. Oatmeal can be combined with fruit & milk (any kind) and put in the refrigerator the night before and is ready to eat in the morning – no cooking required!”

Eggs or Egg Whites

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Eggs are versatile, delicious, and packed with nutrients. “Many breakfast meats are high in sodium and saturated fat, which could increase your low-density lipoprotein (LDL, otherwise known as ‘bad’) cholesterol levels,” registered dietitian Melinda Gong tells UC Davis Health. “Instead, swap that meat for a hard-boiled egg. Eggs contain protein and fat-soluble vitamins such as vitamins D and E. If you want to consume less cholesterol, egg whites also provide a lot of protein without any added fat and cholesterol. A breakfast sandwich made up of a whole grain English muffin, one egg and a slice of tomato or avocado is a balanced breakfast that will keep you going all morning.”

Whole Grain Cereal

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Try a whole grain cereal packed with fiber to start the day on the right foot. “A healthy cereal is one that is minimally processed and is not full of added sugars, food dyes, preservatives, and other components that could negatively affect health,” clinical dietitian Regina Shvets tells Johns Hopkins Health. “Look for cereal that has the fewest ingredients, with the first being 100% whole grain. Avoid those with more than 5 grams of sugar per serving. Hot or cold, remember to pair your cereal with milk, Greek yogurt, fruit, nuts, or seeds for an additional boost of protein, vitamins, and other healthful ingredients.”

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Healthy Fats

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Opt for a breakfast that contains healthy fats. “Healthy fats come from foods like avocados, olive oil, nuts, seeds, oily fish, and eggs,” Sammie Gill, RD, tells Zoe. “For breakfast, you might have:

– Toast with avocado, nut butter, hummus, egg, or tahini.

– Scrambled eggs and smoked salmon

– Greek yogurt with seeds and nuts

– Homemade granola with plenty of seeds and nuts

– Chia seed pudding with berries

– A cheese, tomato, and spinach omelet.”

Tofu

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Protein is important for weight loss, muscle growth, and satiety. “If you’re looking for plant-based protein options, tofu is a winner for making an egg-like scramble,” Gong says. “You can also cut the tofu into slices and pan fry it to create a patty in place of meat.”

When To Eat?

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Remember, breakfast doesn’t necessarily have to be eaten first thing in the morning. “The great thing about breakfast is that its timing can be flexible,” Furman says. “Even if you don’t eat immediately after waking up, try to make sure to space your meals out so that you don’t get too hungry at a particular time, which can lead to eating too fast or too much.”

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Avoid These Foods

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So, what should you avoid for breakfast? “The main foods that I would recommend limiting in the morning are processed cereals or pastries, which contain a lot of added sugars and little nutritional value,” Furman says. “As well as breakfast meats such as sausage and bacon which have been shown to increase risk of some cancers when eaten regularly, and which are also high in saturated fats, which increases risk of heart disease.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

What superfoods should you be adding to your diet? Anna Pleet, MD, uses her social media account to teach people about healthy eating, “especially foods from the Mediterranean area,” she writes on her page. In a viral video she addresses confusion surrounding what you should buy at the grocery store. “I'm helping you by breaking down the top 10 foods that you should have on your grocery list to supercharge your health that are extremely delicious and so much fun to cook with,” she says. She explains that superfoods are those that are “more nutrient dense than other foods.” Here are her 10 favorite superfoods that you should incorporate into your diet right away.

1. Berries

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The first on her list? Berries. “Berries are insanely nutritious. Of course, there are many varieties. We have blueberries, blackberries, raspberries, and then some less commonly seen berries, boysenberries, Marionberries, black raspberries, and so forth. Of course, most people think of strawberries, but no matter which variety you prefer, they are all packed with vitamins and minerals and antioxidants, which are nutritional components that help fight damage in our body that's caused by something called a free radical. Of course, berries are also very rich in fiber and fiber being that bulk aspect of food important at the point of digestion all the way at the end, which is in our colon. The more fiber we have in our diet, the better we can actually absorb water from food that we eat. And of course, not to mention, berries are an amazing, sweet, delicious treat,” she says.

How to Eat Berries

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There are many ways to eat berries. “You can have that as a core component of your breakfast. It can be a snack, and of course, it's amazing in desserts. Add it to your yogurt for breakfast or put it in some oatmeal. You can eat them plain, you can blend them into smoothies and so much more. You can make sauces, you can freeze them into freeze pops, but no matter how you eat it, berries are very good for you,” she says.

2. Leafy Greens

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The next superfood “is an obvious one, but it's leafy greens,” she says, noting that they “come in a ton of varieties,” including spinach, kale, charred, bok choy, Swiss charred, rainbow, charred arugula, and wild greens. “Leafy greens are also really packed with nutrition, so we consider these things nutrient dense. We have lots of vitamins, minerals, phytonutrients to these other little molecules that are found in plants that are extremely helpful for our bodies.”

How to Eat Leafy Green

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“Kale or spinach are things that you can throw into a smoothie,” she says. They also “make amazing salads or they can be cooked down into other dishes like casserole or put in quiche.”

3. Salmon or “Oily Little Fish”

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“In addition to having a lot of that good fiber, our next food that is very nutrient dense is salmon or oily little fishes. These things are really well known for having those Omega-3 fatty acids that are so good for our bodies and our hair, our skin, our nails, but also for our nervous system, our cardiovascular system, and our immune system,” she explains.

How to Eat Salmon or “Oily Little Fish”

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“Now, fish can be eaten in so many ways. You can have it raw like in sushi. You could have it baked in the oven. The opportunities are absolutely endless when it comes to fish, and some of those other oily little fishes that are really healthy for us are things like sardines and anchovies.

Now, if you don't love fishy flavors, those are probably not gonna be at the top of your list, but I have to tell you because they're so healthy for you,” she says.

4. Nuts and Seeds

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The next super food is nuts. “Obviously, this is a really important protein source for somebody who's not gonna to eat animals, so vegans or vegetarians, but they have healthy fats, vitamins, minerals, fiber. The flavor profile in these things is extremely complex. But don't forget about seeds. Seeds are so good for your health. Sesame seeds, poppy seeds, chia seeds, flax seeds, all of these things are so healthy for you because of their nutrient profile. They have a lot of fiber and they also have a really long shelf life.”

How to Eat Nuts and Seeds

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You end up getting “derivative layers of flavor that make amazing things in desserts or to supplement cooking meat or fish,” she says. “Some of my favorites are pecans and almonds. Of course. Now in our grocery stores, we can find a lot of variety of these non-dairy milks, and often these are coming from nuts.” As for seeds, buy them in bulk, and “they're going to last in your pantry for months.”

5. Avocado

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The next superfood “is pretty much everyone's favorite, and it's avocados,” she says. “I know I don't have to tell you guys how delicious these things are, but to be honest, avocados are not just rich in flavor, they have really healthy fats, and believe it or not, a crazy amount of fiber. This is that bulk we were talking about that's really important for your digestion.”

How to Eat Avocado

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“The nice thing about avocados is they're so versatile. You can chop it up and put it into a salad. You can spread it on toast, avocado toast, everybody knows about that, but don't be afraid to blend this into a smoothie as well. It adds a crazy creamy texture, which is really tasty. I know that a lot of people like to do mango and avocado, salsas, also an amazing use of avocado,” she says.

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6. Quinoa

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Next up, quinoa. “Quinoa, it's a grain, but it's actually a complete protein as well. What that means is it contains all of the essential amino acids that our body cannot produce itself inside of the food,” she says.

How to Eat Quinoa

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How should you eat quinoa? “Of course, it's amazing like a grain bowl, but you can just toss it on top of salads as well if you like.”

7. Yogurt

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And, for dairy eaters, yogurt. “Yogurt we know is a fermented food. So what that means is it's a probiotic in our bodies. That means this is some good bacteria that can help support our digestive tract, which is also lined with bacteria. Yogurt is obviously really rich in protein, and if you are trying to limit the amount of fat that you're taking in, you can get a non-fat variety or a low fat variety. But don't be afraid of the fat that is contained within yogurt. Super, super delicious,” she says.

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How to Eat Yogurt

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There are lots of ways to eat yogurt. “The great thing about yogurt is it can also be a base for sauces or condiments,” she says. “So if you wanna make your own ranch dressing, for example, and you want to try to eliminate some of the thicker creams, the yogurt is an amazing substitute, and if you've ever had Greek food, you absolutely must try tzatziki sauce.

8. Sweet Potatoes

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“For the next superfood, we have sweet potatoes. Now, the super nutrient dense version is the orange because it contains ADA carotene, which is a really important phytonutrient that works as an antioxidant or a free radical scavenger inside of our bodies. Sweet potatoes are also amazingly rich in vitamins and minerals,” she says. She points out that you shouldn’t peel sweet potatoes, “because a lot of the nutrition is actually in the skin, and this goes for all potatoes, all those nice minerals that are in the ground kind of get into the skin, and when we peel it off, what we leave behind is just kind of the sweet starchy part. So if you can tolerate the skin, it definitely does help you out. Nutritionally sweet potatoes are another one of those things that are extremely versatile.”

How to Eat Sweet Potatoes

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You can make them into casseroles, you can cook them separately like a baked potato. I like to roast a potato to dress them up with little olive oil, salt and actually cinnamon, and that brings out the sweet flavor in them without adding extra sugar. Of course, sweet potato fries are unbelievably good, and you can make sweet potato soups or stews or if you precook them by boiling or steaming them and removing the skin. These go great into smoothies.

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Teas

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The next superfood is actually a drink: “Tea. Now, everyone loves to talk about green tea, but there are other teas that are extremely healthy for us. Green tea is really famous for being rich in antioxidants,” she says.

How to Drink Tea

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“It is of course a beverage that is enjoyed in a lot of Asian cultures, and perhaps that is part of the secret of why they live so long. Green tea does contain caffeine, so if you're somebody who's trying to avoid caffeine, you might wanna pick a different variety of herbal tea,” she says.

Dark Chocolate

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The last superfood is a sweet treat you can have for dessert: Dark chocolate, “and it is one of those foods that contains a ton of antioxidants,” she says.

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How to Eat Dark Chocolate

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While a little bit is good for you, she stresses the importance of not going overboard. “Just like with anything in life, moderation is really key,” she says. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Your health and nutrition needs start to change once you reach 50. “A good diet can help get blood pressure under better control, decrease the risk of heart problems, and contribute to the prevention of things like diabetes and cancer,” Marie Bernard, MD, chief officer for scientific workforce diversity at the National Institutes of Health (NIH), tells AARP. Here are 20 superfoods people over 50 should include in their diet.

Green Vegetables

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Take care of bone health after 50 by eating lots of leafy green vegetables and dairy products. "As we get older, our bones become softer and need calcium,” Bernard says. “That's something you can get from low-fat dairy and dark-green leafy vegetables.”

Berries

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Berries are one of the ultimate superfoods—especially wild blueberries. “They have three or four times the antioxidants of conventional blueberries,” Alicia Arbaje, MD, tells AARP. “Add them to your oatmeal or smoothies."

Oily Fish

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Enjoy oily fish like salmon and mackerel. “Try to eat at least two servings a week of fish, especially fish that's rich in omega-3 fatty acids,” says the Mayo Clinic. “Doing so appears to reduce the risk of heart disease, particularly sudden cardiac death.”

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Nuts and Seeds

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Nuts and seeds are satiating and contain healthy fats. “They have protein and fiber, and they can make you feel full, ” registered dietitian and nutritionist Christine Rosenbloom tells AARP. “Eat just a handful as an afternoon snack, and you won't be starving at dinnertime.”

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Cottage Cheese

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Enjoy cottage cheese as a snack or part of a meal. “Cottage cheese is a great source of whey protein, which helps stimulate muscle protein synthesis,” says Rosenbloom. “Athletes know this — after a workout, they often have a shake based on whey protein. But instead of doing that, eat cottage cheese… Our bones are like a bank, and after age 35, we start to lose bone density.”

Citrus Fruits

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Citrus fruits are a good source of calcium. "One easy way to get calcium in your diet is to squeeze half a lemon, lime or orange into your water,” says Arbaje. “You'll also get electrolytes, sodium, potassium, calcium and magnesium, all minerals that your body needs."

Cruciferous Vegetables

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“This veggie family includes broccoli, cabbage, Brussels sprouts, and turnips—all of which are great sources of fiber, vitamins, and cancer-preventing phytochemicals,” says the National Council on Aging. “Cruciferous vegetables are tasty and extremely versatile.”

Delicious Eggs

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Don’t be afraid of eggs! “Eggs have been a source of dietary controversy over the years due to cholesterol found in the yolk,” says the National Council on Aging. “However, skipping the yolk could deprive older adults of key nutrients such as vitamin B12, vitamin D, and selenium. Egg yolks also contain choline, a nutrient and neurotransmitter responsible for regulating mood and memory.”

Beans

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Rinse canned beans to get rid of the extra sodium. “Whether canned or dried, beans are a great food to incorporate in the diet for people 50 and over,” registered dietitian Tara Tomaino tells HuffPost. “Beans are a great source of fiber as well as plant-based protein. Fiber is a key nutrient for heart health, blood-sugar management and weight control.”

Olive Oil

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Olive oil is full of healthy fats and a staple of the heart-healthy Mediterranean diet. “Olive oil is a good source of vitamin E, polyphenols, and monounsaturated fatty acids, all of which help reduce the risk of heart disease,” Mallika Marshall, MD, tells Harvard Health.

Greek Yogurt

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Greek yogurt is a great source of protein and probiotics. “When it comes to protein, Greek yogurt delivers,” says the National Council on Aging. “Just one cup has 17 grams of protein as well as 20% of the daily recommended intake of calcium. Why else is Greek yogurt considered one of the best superfoods for seniors? It contains probiotics, which help us maintain gut health. Probiotics have been shown to aid in digestion, boost immune function, and even prevent infection.”

Citrus Fruits

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Load up on delicious citrus fruits. “Foods and drinks rich in vitamin C will help the body absorb iron, so you could have some fruit or vegetables or a glass of fruit juice with an iron-rich meal,” says Nidirect. “Fruit, especially citrus fruit, green vegetables, peppers, tomatoes and potatoes are all good sources of vitamin C.”

Water

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Don’t forget about water! “Your body needs plenty of fluid to work properly, such as helping to stop you getting constipated or confused,” says Nidirect. “Aim to drink about six to eight glasses of water, or other fluids, every day to stop you getting dehydrated.”

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Avocados

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Avocados are nutritious and versatile. “Avocado is a nutritional powerhouse, loaded with nourishing fats, antioxidants, and other nutrients that support head-to-toe health,” says the National Council on Aging. “This creamy-textured fruit is delicious in guacamole or spread on toast. If the older adult you care for doesn't like the taste of avocado, consider blending it into a fruit smoothie for a subtle nutritional boost.”

Whole Grains

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Whole grains are full of good nutrition and are linked to many health benefits. “A good source of soluble and insoluble fiber, whole grains also contain several B vitamins and minerals,” Marshall tells Harvard Health. “They have been shown to lower cholesterol and protect against heart disease and diabetes.”

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Be Mindful of Alcohol

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Be mindful of alcohol after 50. “Although many people enjoy alcohol socially, alcohol in large quantities can be a significant source of calories, which may result in weight gain,” says Nidirect. “Alcohol can also impair judgment, which can increase the risk of falls. As you get older, you tend to have less body weight than younger adults, so the alcohol is more concentrated in the blood.”

Don’t Force Your Food

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Don’t feel pressured to finish everything on your plate. “As you get older it's natural to start eating less because you will become less physically active and so your body will adapt and adjust your overall food intake,” says Nidirect. “You may find it difficult to tolerate the meals you used to eat. Try having smaller meals more often and with nutritious snacks in between.”

Eat Whole Foods

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A diet rich in whole foods will make you look and feel so much better than packaged foods. “Packaged, processed foods tend to make you feel sluggish and heavy,” says Johns Hopkins geriatrician Alicia Arbaje, MD, MPH.

Limit Processed Foods

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Ultra-processed foods are terrible for your health at any age. “A diet high in ultra-processed foods causes weight gain and unhealthy shifts in blood sugar and cholesterol,” Marshall tells Harvard Health. “Food processing often strips away nutrients while adding extra fats, sugars, sodium, additives, and preservatives.”

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Supplements

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Supplements may be useful for some people. “For example, strict vegans may not get enough vitamin B-12, which is found primarily in animal products,” Marshall tells Harvard Health. “Low levels of vitamins B-12 and B-6 can stem from digestive disorders, such as Crohn’s disease, celiac disease, and ulcerative colitis, conditions that make it difficult to absorb nutrients.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.