Skip to content
Nutrition & Diet
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Top 20 Must-Eat Superfoods for Optimal Health After 50

Here’s what the experts recommend.

Ferozan Mast
By Ferozan MastSep 08, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Profile view, happy middle aged woman with flowers looking at setting sun
Shutterstock
Ferozan Mast
By Ferozan MastSep 08, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Nutrition & Diet

What you eat as you grow older is very important for health, independence, and longevity. “We need fewer daily calories as we age because our metabolism naturally begins to slow,” Amanda Malone, MD, tells Maryland Primary Care Physicians. “Since you don’t need as many calories, those calories you do consume become very important. Your diet after age 50 should include a variety of healthy, nutrient-dense foods. Add in daily exercise, and you’re on the path to a higher quality of life and enhanced independence as you age.” Here are 20 superfoods that will help with weight loss, fitness, and overall health after 50.

Berries

blueberries and raspberries, blackberry in a wooden bowl on old wood backgroundShutterstock

Berries are low in sugar and calories and high in fiber. “Fiber helps keep us regular, manage our weight, and protect against diseases like diabetes, heart disease, and cancer,” registered dietitian nutritionist Nancy Farrell Allen tells AARP. “Berries contain potent antioxidants that may improve motor skills and short-term memory.”

Leafy Greens

Arugula on a white background. Raw and fresh arugula, green leaves, from above.Shutterstock

Eat left greens like arugula, kale, spinach, and broccoli. "As we get older, our bones become softer and need calcium,” Marie Bernard, MD, chief officer for scientific workforce diversity at the National Institutes of Health (NIH), tells AARP. “That's something you can get from low-fat dairy and dark-green leafy vegetables.”

Lean Protein

Roasted or seared chicken breast sliced on a cutting board with herbs and spicesShutterstock

Get five to six ounces of protein a day. “We have studies to suggest that older adults need to be more sensitive to protein intake because their bodies are not as efficient at using protein as middle-aged folks," registered dietitian and nutritionist Christine Rosenbloom tells AARP.

Avocado and Olive Oil

Avocado on rustic wooden table. Raw Fruits healthy green food concept.Shutterstock

Include healthy fats in your diet. “Pick healthy fats, which can serve as a source of concentrated, healthy calories,” Katherine D. McManus, MS, RD, LDN, tells Harvard Health. “Healthy fats include olive oil, canola oil, peanuts and other nuts, peanut butter, avocado, and fatty fish such as salmon, sardines, and mackerel. Limit unhealthy saturated fat, including fatty red meat.”

Water

Follow healthy lifestyle. To be healthy. Mature beautiful caucasian woman holding a glass of clean water, taking care of her health, the daily norm of waterShutterstock

Make sure to drink enough water every day. “Drink enough liquids so you don't get dehydrated,” says MedlinePlus. “Some people lose their sense of thirst as they age. And certain medicines might make it even more important to have plenty of fluids.”

Coffee and Red Wine

Waiter pouring red wine in a glass.Shutterstock

Coffee and red wine can be enjoyed in moderation. “Moderation is key here; however, both coffee and red wine can play a complementary role in a healthy diet for aging adults,” says Harvard Pilgrim Healthcare. “Both beloved beverages contain antioxidants, which are known to boost the immune system. In addition, these beverages are known to promote blood flow and could potentially increase life span.”

Seafood

Gourmet salmon fillet sesoned with fresh herbs and spices grilling on a griddle in close up witb lemon wedges and copyspaceShutterstock

Oily fish like sardines and salmon are full of healthy fats. “Seafood also has omega-3 fatty acids,” Rosenbloom says. “Two to three servings a week reduce the risk of death for the bulk of chronic diseases by about 17 percent.”

Calcium and Vitamin D

Woman, sunshine, sun, light, happy, sunset, sunriseShutterstock

“To absorb calcium, your body also needs vitamin D,” says the Mayo Clinic. “A few foods naturally contain small amounts of vitamin D, such as canned salmon with bones and egg yolks. You can also get vitamin D from fortified foods and sun exposure. The RDA for vitamin D is 600 international units (15 micrograms) a day for most adults.”

Cooked Tomatoes

Farmer holding fresh tomatoes at sunset. Food, vegetables, agricultureShutterstock

Enjoy delicious tomatoes, especially cooked. “A source of lycopene, which can help to fight prostate cancer in particular, as it mops up the free radicals that cause damage to body tissue,” says the American Cancer Fund. “The body absorbs lycopene more efficiently if the tomatoes are cooked, so use freely in soups and sauces. Tinned tomatoes are an excellent source of lycopene, as they have already been cooked.”

Garlic

Garlic Cloves and Bulb in vintage wooden bowl.Shutterstock

Garlic is delicious and so good for you. “It is also a powerful antioxidant and is considered one of the best natural remedies for colds and flu,” says the American Cancer Fund. “Garlic has also been shown to help reduce high cholesterol levels.”

Beans and Legumes

close-up red kidney bean in wood spoon and gunny bag on wood tabShutterstock

Beans and legumes are an excellent source of plant-based protein. “With their high amounts of fiber, beans keep your digestive system working in top shape,” saysDr. Adrienne Stein, ND. “They’re also protective of heart health and are associated with lower blood pressure. And, beans are a filling high protein source, which can help regulate blood sugar and keep weight in check.”

RELATED:I Hit 60 and These are the Daily Habits that Keep Me Fit and Feeling 20 Years Younger

Mushrooms

Fresh champignon mushrooms on wooden table, closeup. Space for textShutterstock

Mushrooms are versatile and so good for you. “Mushrooms are high in B vitamins and potassium, and therefore good for your heart,” Stein says. “They’re a good source of selenium, a mineral that acts as a powerful antioxidant.”

Nuts and Seeds

Various seeds , nuts seeds , pumpkin seeds and varies in glass jarShutterstock

Nuts and seeds are full of healthy fats and protein. “They have protein and fiber, and they can make you feel full,” Rosenbloom says. “Eat just a handful as an afternoon snack, and you won't be starving at dinnertime.”

Brazil Nuts

brazil nuts in the brown wooden plate on the piece of burlap on the white wooden table. catalog. brazilian nutShutterstock

Brazil nuts are high in healthy fats and nutrients. “They are an excellent source of the antioxidant selenium, which neutralizes free radicals in the body,” says the American Cancer Fund. “Just two or three Brazil nuts a day will provide you with adequate levels of selenium.”

Matcha Green Tea

Matcha green tea powder in a bowl with a whisk for whipping and tea bamboo spoonShutterstock

Green tea is calorie-free and packed with antioxidants. “Matcha green tea is considered one of the healthiest varieties of green tea because tea drinkers consume the entire leaf,” Stein says. “Make sure you are buying organic to reduce pesticide exposure and to ensure you are reaping all the benefits of this superfood.”

Lemon and Lime

Fresh,Lemons,In,A,Wooden,Container,box,citrus,fruitShutterstock

Citrus fruits are delicious and nutritious. "One easy way to get calcium in your diet is to squeeze half a lemon, lime, or orange into your water,” Alicia Arbaje, MD, associate professor of medicine at the Johns Hopkins School of Medicine in the Division of Geriatric Medicine and Gerontology, tells AARP. “You'll also get electrolytes, sodium, potassium, calcium, and magnesium, all minerals that your body needs."

Whole Grains

Freshly,Cooked,Brown,Rice,,A,Bowl,Of,Unpolished,Rice, chop, sticksShutterstock

Whole grains are packed with fiber and nutrients. “People who want to age well should look to whole grains,” saysBrynna Connor, MD. “Try switching out white bread for whole wheat bread, refined pasta for wheat pasta, and white rice for brown rice. You can also eat more grains like quinoa, oats, or popcorn.”

Broccoli

Macro photo green fresh vegetable broccoli. Fresh green broccoli on a black stone table.Broccoli vegetable is full of vitamin.Vegetables for diet and healthy eating.Organic food.Shutterstock

Incorporate broccoli into your daily diet. “A powerhouse source of iron, broccoli is the king of vegetables,” says the American Cancer Fund. “Absolutely packed with bioflavonoids, it is top of the list of anti-cancer vegetables and has been shown to protect against breast and prostate cancer. Use it steamed or in stir-fries.”

Cottage Cheese

Woman hold bowl with cottage cheese, close upShutterstock

Cottage cheese is full of calcium and protein. “Cottage cheese is a great source of whey protein, which helps stimulate muscle protein synthesis,” Rosenbloom tells AARP. “Athletes know this — after a workout, they often have a shake based on whey protein. But instead of doing that, eat cottage cheese."

RELATED: Eat More of These 10 Foods to Lose Weight Fast

Eat With Others

Healthiness and happiness go hand in hand. Shot of a happy older couple enjoying a healthy lunch together outdoors.Shutterstock

Eat with others whenever you can—social relationships are essential. “Friends, family and gathering socially with our community makes mealtime more enjoyable and is just as important for our mental health as what we eat is for our bodies,” geriatric specialist Ami Hall, DO, tells the Cleveland Clinic. “Invite others to join you, share stories, and connect while you eat.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

sustainable weight losslose weight fastweight losshealthy eatingproteinsupplements

More For You

Nutrition & Diet

Top 10 Superfoods Every Woman Should Eat for the Best Body

Diabetic health food low on glycemic index with foods high in protein, omega 3, antioxidants, fibre, vitamins, minerals and anthocyanins. All foods below 55 on GI index. Health care concept. Top view.
15 Superfoods That Reduce Abdominal Fat
Shutterstock
Kat Best, nasm-cpt, ntp, bchn
By Kat Best, nasm-cpt, ntp, bchnMay 12, 2024
Kat Best, nasm-cpt, ntp, bchn
Board-Certified Holistic Nutritionist, Certified Personal Trainer, Owner at Kat Best Fitness & Nutrition LLC
Kat Best is a Co-founder and Head of Nutrition for Alta Coaching, Functional Nutritional Therapy Practitioner, NASM Certified Personal Trainer and Board Certified in Holistic Nutrition.
See Full Bio
Follow:
FACT CHECKED BY Alek Korab
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

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

Milk,Kefir,Grains,Spoon, probiotics, health, gut, food, dietShutterstock

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.

Related: Influencer Sculpted Her Arms With These 4 Simple Tricks

9. The No. 9 Superfood for Women is Blueberries

Fresh,Blueberry,antioxidants,fruit,food,berries,berryShutterstock

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

Medium,Rare,Ribeye,Steak,,Herbs,Grass,Fed, Beefed,meatShutterstock

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

hard,Boiled,Eggs,protein,breakfastShutterstock

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

Avocado,And,Avocado,Oil,On,Wooden,Table, AvocadosShutterstock

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.

Related: 2 Ways to Shed Inches Off Your Waist That "Most Personal Trainers Aren't Talking About"

5. The No. 5 Superfood for Women is Beets

Young,Beets,beetroot,superfoodShutterstock

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

,Kale,Cabbage,leafy,greensShutterstock

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

Bone,Broth,Chicken,diet,foodShutterstock

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

Flax,Seeds, diet, food, FlaxseedsShutterstock

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.

Related: How I Lost Belly Fat and 70 Pounds With This Simple 3 Tricks You Can Steal

1. The No. 1 Superfood is Salmon

,Salmon,Fish,Fillets, protein, food, dinnerShutterstock

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

Fresh,Berry,Smoothies,On,Mason,Jars,,protein, shakeShutterstock

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

,Muscular,Woman,Abs,gym,fitness,muscle,workoutShutterstock

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

Balanced,Diet,Food,cooking,meal,carbs,proteinShutterstock

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

Young,Woman,Eating,Salad,Organic,Vegetables,happy,eating,foodShutterstock

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.

Nutrition & Diet

I Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger

Couple posing at the gym
Copyrights Mark Dean Edwards
Mark Dean Edwards
By Mark Dean EdwardsSep 29, 2024
Mark Dean Edwards
Mark Dean Edwards is a nutrition coach and CrossFit trainer, based in Tokyo, Japan.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

As a nutrition and fitness coach who careened into his 60th birthday this year, I realized something oddly nice, but somewhat disturbing – I felt more energetic, healthier, and younger than I had a right to feel. After all, some of the people I've seen around me who are my age are dealing with a litany of health issues that I seem to have dodged.

Is it possible to feel TOO good?

People I'd only known since moving to Tokyo in 1996 were constantly surprised when they found out I'd just hit 60. Someone who saw a picture of me with my younger brother even asked me if that other guy in the photo was my Dad. I never tire of telling my little brother that story. In your face, little bro.

What's the secret? Is it some sort of black magic? Is it the rumored health-inducing ju-ju of the Japanese diet? Did I sell my soul? Or was I one of the legions of expats here who travel to Bangkok for plastic surgery?

None of the above.

The answer is much simpler, and lies in the power of exercise, nutrition, eating the right foods, and avoiding some harmful ones to keep you young. Some of these foods are typically thought of as "anti-aging," while others in my go-to list might surprise you. But by incorporating these 15 fundamental foods into my diet and embracing a healthy eating lifestyle, I've managed to seemingly slow down the relentless aging clock and feel like I'm in my 40s! Mostly.

The Secret to Healthy Aging

Mark_Dean_Edwards7Mark Edwards

Before I dive into the list of age-defying foods, it's essential to understand why nutrition plays such a crucial role in the aging process. Our bodies are constantly exposed to free radicals and environmental stressors that can accelerate skin aging and overall cellular damage. The right anti-aging diet, rich in antioxidants and essential nutrients, can combat these effects and promote healthy aging.

By the way, I've never intentionally chosen foods that are supposedly "anti-aging." It just so happens that a diet of mostly whole foods and limiting processed foods is the secret sauce.

Before I get into the specific foods that I like to eat, let's take some time for a brief overview of some of the primary qualities of the foods in my daily diet. We'll start with antioxidants.

Antioxidants in Fight Free Radical Damage

Mark_Dean_Edwards5Mark Edwards

Antioxidants are our body's natural defense against free radicals – unstable molecules that can damage our cells and contribute to premature aging. By consuming antioxidant-rich foods, we can neutralize these harmful molecules and protect our skin and overall health.

How an Anti-Inflammatory Diet Contributes to Healthy Aging

Mark_Dean_Edwards3minimalist_mark/Instagram

Many of the foods in my diet also possess anti-inflammatory properties. Chronic inflammation is linked to various age-related diseases, including heart disease, arthritis, and certain cancers. By focusing on anti-inflammatory foods, we can support our body's natural defense mechanisms and promote healthy aging.

Now, let's dig down into the 15 anti-aging foods that have been key to my healthy diet and have helped me maintain a youthful appearance and vibrant health.

RELATED:I Hit 60 and These Daily Habits Keep Me Fit and Feeling 20 Years Younger

1. Berries: Real Ones. Nature's Anti-Aging Magic?

Modern woman working and picking blueberries on a organic farm - woman power business concept.Shutterstock

Berries are packed with antioxidants, particularly anthocyanins, which give them their vibrant colors. Regular consumption of berries can work some magic:

- Berries protect skin cells from free radical damage

- They improve cognitive function

- Berries reduce inflammation throughout the body

- Berries support overall skin health

Blueberries, in particular, are part of my daily diet. I've been nuts about blueberries, raspberries, and strawberries since I was a kid. They're all exceptionally high in antioxidants, and blueberries have been linked to improved memory and may help slow cognitive decline associated with aging.

2. Lean Animal Proteins: Building Blocks for a Youthful Body

Grilled top sirloin or cup rump beef meat steak on marble board. Black background. Top viewShutterstock

Sorry vegans. I've been there and done that. I left the dark side and came back to the world of animal protein in my twenties. Before the word "vegan" was even a fleeting wisp of an idea in someone's head, I was a Macrobiotic vegetarian. Forgive me, Father, for I have sinned.

Lean animal proteins are essential for maintaining muscle mass, supporting skin health, and promoting overall vitality as we age. Including a variety of lean protein sources in your anti-aging diet can provide numerous benefits:

  • Maintain and build muscle mass, which naturally declines with age
  • Support collagen production for skin elasticity
  • Provide essential amino acids for overall health and repair
  • Boost metabolism and promote satiety, aiding in weight management

Excellent lean protein options:

  • Chicken: Rich in vitamins B3 (Niacin), B5, and B6, supporting cardiovascular health, skin health, brain function, and much more.
  • Fish: High in protein and omega-3 fatty acids, which have anti-inflammatory properties
  • Lean beef: Packed with iron and zinc, important for skin health and immune function
  • Pork tenderloin: Rich in thiamine, supporting energy metabolism and cognitive function
  • Eggs: Contain high-quality protein along with lutein and zeaxanthin, antioxidants that support eye health and may protect skin from UV damage

My experience with my nutrition clients has shown me that most people are protein-deficient, contrary to what the mainstream media tells us about the American diet. Eat more lean protein - it’ll help you maintain muscle mass as you age among other myriad health benefits.

3. An Avocado a Day...

Sliced,Avocado,On,A,Cutting,BoardShutterstock

I don’t think I’d ever eaten or even seen an avocado until I was in my early thirties. They just weren’t common back in the ‘70s and ‘80s in Canada. Now I use avocados in a heap of different ways: in protein smoothies, in salads, and even blended into "avocado coffee." Slice them up and freeze them so they’re ready for the blender.

Avocados are rich in healthy monounsaturated fats and vitamin E, both essential for maintaining healthy, youthful skin. Avocados do more than just sit there looking nice in some guacamole on a nacho:

  • They hydrate the skin
  • They protect against sun-induced skin aging
  • They support the production of collagen and elastin
  • They’re full of soluble fiber, beneficial for cardiovascular health and cholesterol levels
  • High in potassium
  • Anti-inflammatory

Research has shown that eating avocados is associated with increased skin elasticity and reduced facial wrinkles, proof of their potential as a natural anti-aging food.

The list of benefits is huge. That’s why avocados are one of my 20 essential foods.

4. Homemade Kefir Yogurt: Probiotics for Gut and Skin Health

Blueberry and raspberry parfaits in mason jars, scene on a rustic wood backgroundShutterstock

My wife and I started making our own kefir yogurt a few years ago. I'd never realized how simple it is, and the bonus is that you end up with live-culture yogurt, not the pasteurized, dead product sold in supermarkets. Making your own is cheaper and it's healthier.

We make kefir yogurt, but you can make any type at home as long as you have the right starter culture. Kefir is packed with probiotics that have several healthful properties:

  • Improved gut health, directly linked to better skin health
  • Immune system boosting
  • Anti-inflammatory benefits
  • Supports the production of collagen

There's no downside to making your own yogurt. It's quick, cheap, and easy. And yogurt is usually fine for most lactose-intolerant people.

RELATED:15 Proven Ways to Sculpt Your Dream Body by An Expert Coach

5. Leafy Greens and Cruciferous Vegetables: Don't Leave Home Without Them

Arugula on a white background. Raw and fresh arugula, green leaves, from above.Shutterstock

When you were a kid, you probably hated this stuff. I did too. If it was green, I thought it was inedible. "I don't eat lawn clippings, so why should I eat broccoli?"

But we're not kids anymore, right? Among the foods to keep me feeling and looking young, leafy greens like spinach, kale, and cruciferous vegetables like broccoli are at the top of my list. They're packed with nutrients that support healthy aging:

  • Vitamin K for strong bones
  • Folate for cell health
  • Carotenoids for skin protection
  • Antioxidants, protecting the body from oxidative stress and reducing inflammation
  • Vitamins C and A

Eating vegetables, especially leafy greens, is crucial for combating free radical damage and supporting overall health. And most of them also contain substantial fiber for your gut health.

6. Nuts: Another source of antioxidants

A variety of nuts in wooden bowls.Shutterstock

Notice a recurring theme here? Anti-oxidants. Better health, nicer skin, longer life. Anti-oxidants are key. I eat some nuts every day, without fail. I put them in my yogurt, I eat them plain. I drop a few in my coffee. Just kidding.

Nuts, particularly almonds, walnuts, and pecans, are excellent sources of several vitamins and antioxidants:

  • Vitamin E for skin health
  • Healthy fats for skin elasticity
  • Zinc for collagen production

Nuts are also chock-full of omega-3 fatty acids. Theses have powerful anti-inflammatory properties and support cardiovascular health.

Nuts are one of the easiest foods to add to meals or bring with you anywhere. Unless you've got allergies, nuts should be part of your daily diet.

7. Sweet Potatoes. Any Variety

Freshly harvested organic sweet potatoes spilling from a burlap bag onto a natural weathered wood table.Shutterstock

Living in Tokyo, I have access year round to roasted Japanese sweet potatoes (Satsumaimo), which are high in vitamins C and E. The orange variety common in North America is high in beta-carotene, which our bodies convert to vitamin A.

But one of the biggest benefits of sweet potatoes is that they're high in fiber, and fiber has been proven to be a huge benefit when it comes to a healthy gut and colon.

Take care of that gut health and live longer.

8. Eat Apples. Every day.

Portrait, fruit salad and apple with a senior woman in the kitchen of her home for health, diet or nutrition. Smile, food and cooking with a happy mature female pension eating healthy in the houseShutterstock

When I was a kid, we had an apple tree in our yard that produced small, slightly tart apples. I loved them then and I love them now. Kids don't need Snicker's bars. They need more apples. I eat a couple of apples daily. To me, it seems like a no-brainer. You want to feel full, eat something tasty, and not wonder if it's bad for you? Have an apple. Or three.

Apples are rich in antioxidants, particularly quercetin, which offers numerous anti-aging benefits:

  • Protects against UV damage to the skin
  • Supports heart health
  • May help reduce the risk of certain cancers
  • Promotes healthy brain function

That's not all. Apples are rich in fiber. Fermentable fiber. Fermentable fiber is a pre-biotic, helping to maintain a healthy gut microbiome. These days, supermarkets are full of all these sexy, newfangled fruits from exotic places. But give me an apple over that fancy stuff any day of the week. Apples are probably the most underrated fruit out there. Eat more apples, live a longer, healthier life. My current favorite: New Zealand Jazz.

9. Olive Oil: Liquid Gold

Organic olive oil pouring from carafe into glass bowlShutterstock

No matter what I cook each day, I’ll use some olive oil. Olive oil is pretty close to a non-negotiable for any salad that sits on my table.

Extra virgin olive oil is rich in healthy monounsaturated fats and antioxidants. This is just a short-list of the benefits:

  • It hydrates the skin
  • It protects against free radicals
  • It reduces inflammation

There's no real downside to including a moderate amount of olive oil in your daily food routine.

10. Dark Chocolate: Just Say Wow

Dark Chocolate Bar with CrumblesShutterstock

If ever there was a little something to add to your diet that is both indulgent and healthful, dark chocolate fits the bill. Now, let's not get carried away and eat a pound of this amazing stuff. But a couple squares of quality dark chocolate a few times a week has been shown to have surprising benefits, so I make this small treat part of my routine. Here's why:

Dark chocolate (70% cocoa or higher) is rich in flavanols, which are antioxidants. The benefits are huge:

  • Lowered oxidative stress

I consume it sparingly. That means I enjoy those two squares of my favorite without over-consuming and without any guilt.

RELATED: 12 Powerful Ways to Transform Your Body at Any Age

11. Curcumin: Anti-inflammatory Magic

Close-up,Turmeric,(curcumin),Powder,In,Wooden,Spoon,With,Fresh,RhizomeShutterstock

Curcumin, the active compound in turmeric, is a powerful anti-inflammatory agent with huge benefits, including managing oxidative and inflammatory conditions, metabolic syndrome, arthritis, anxiety, hyperlipidemia, and enhancing recovery and performance after exercise.

I began taking it in capsule form when I started to get arthritis pain. I haven’t stopped. Of course, you can put whole turmeric in your smoothies, but I find the concentrated version easier to integrate into my daily routine.

12. Coffee: The Antioxidant-Rich Elixir of the Gods

Attractive happy middle aged woman is sitting on sofa in living room. Smiling adult lady enjoys drinking coffee or tea sitting on couch at homeShuttestock

Coffee. If I were to write a sonnet, it'd be about coffee. But since I live in Tokyo, I’ll give you a Haiku:

Morning fog persists,

Until that first sip kicks in,

Sanity restored.

Coffee is packed with antioxidants that offer numerous anti-aging benefits:

  • Coffee protects against cellular damage from free radicals
  • Coffee may lower the risk of type 2 diabetes and certain cancers
  • Coffee supports cognitive function and brain health

The idea that coffee is unhealthy is a myth that started back in the 17th century. If you’re sensitive to caffeine, try decaf. Consumed in moderation, the health benefits of coffee are huge.

13. Powdered Collagen (Types I, II, and III): Skin Health, Gut Health, Joint Health

Different types of collagen for skin care flat lay with collagen quote made of wooden blocksShutterstock

Collagen has been part of my daily routine ever since I was diagnosed with advanced arthritis in my right hip back in 2016. I mix it in smoothies and coffee. I also take a Type II undenatured collagen supplement since research has shown that it reduces pain in arthritic knees. And guess what? Since I started taking it a year ago, my arthritic right knee stopped hurting. Completely.

Making collagen a part of my daily routine, for me, has been nothing but upside. Supplementing with powdered collagen can have a number of benefits:

  • Collagen improves skin elasticity and hydration
  • Collagen supports joint health and mobility
  • Collagen can improve symptoms of osteoarthritis
  • Collagen strengthens hair and nails
  • Collagen promotes gut health

I never go a day without supplementing with collagen.

14. Garlic: The Wonder-Food

Garlic Cloves and Bulb in vintage wooden bowl.Shutterstock

Just about every dish we cook in my home contains garlic. Every sautee, every beef dish, roast chicken, and sauce has some garlic in it.

Garlic is packed with health benefits:

  • It contains allicin, a compound with powerful antioxidant properties
  • It may help lower blood pressure and cholesterol levels
  • It supports immune function
  • It has anti-inflammatory effects
  • And it makes almost anything taste great.

I grew up in a garlic-free household. That was then, this is now. I can’t imagine cooking without garlic.

15. Fatty Fish: Omega-3 Powerhouse

Roasted fillets of mackerel fish on cutting board. Dark wooden background. Top view.Shutterstock

While we've discussed lean proteins, fatty fish deserves a mention for its high content of omega-3 fatty acids.

Nobody gets enough fish. That goes for me too. So I eat fish when possible, but since it's tough to incorporate into my diet as much as I'd like, I also take a very high quality Omega-3 fish oil supplement.

Fish like salmon, mackerel, and sardines offer a lot of upside:

  • Powerful anti-inflammatory properties
  • Support for cardiovascular health
  • Nutrients that promote skin elasticity and hydration
  • Protein

Eat more fish, but if you find that it tough to get enough, a high-quality Omega-3 supplement will do the trick.

RELATED:3 Easy Steps That Will Help Anyone Lose Weight and Look Great

The Power of a Holistic Approach to Healthy Aging

Positive cheerful handsome grey-haired bearded european mature man in white t-shirt stretching in bed in the morning, looking at copy space and smiling, feeling powerful, side view, home interiorShutterstock

While these 15 fundamental, anti-aging foods have been instrumental in my journey maintaining youthful vigor, it's important to remember that true health, youthfulness, and longevity come from a holistic approach. Here are some additional tips to complement your anti-aging diet:

Stay Hydrated

Proper hydration is crucial for maintaining healthy, youthful-looking skin. Aim to drink at least 8 glasses of water a day, or half your bodyweight in ounces (eg a 150 lb person can start at 75 ounces per day).

Get Enough Sleep

Quality sleep is essential for cell repair and regeneration. Aim for 7-9 hours of sleep each night. Sleep is the forgotten element of healthy aging and long life.

Exercise Regularly

Physical activity boosts circulation, supports muscle mass, and promotes overall health. Find activities you enjoy and make them a regular part of your routine. Lack of exercise is one of the biggest factors contributing to poor health in America.

Manage Stress

Chronic stress can accelerate the aging process. Practice stress-reduction techniques like meditation, yoga, or deep breathing exercises.

Reduce Alcohol Consumption

One of the most significant changes I've made in my journey to better health and a more youthful feel is drastically reducing my alcohol intake. This decision was based on the latest research, which shows that the drawbacks of alcohol consumption far outweigh any potential benefits.

Recent studies suggest there is no safe level of alcohol consumption when it comes to overall health. Regular alcohol consumption is linked to accelerated skin aging, increased health risks, including various cancers and liver disease, and disrupted sleep patterns crucial for cellular repair and overall health.

Cut your drinking in half, and gradually reduce it to one or two drinks a month, or better yet, one. One of my favorite sayings that holds true: “Drinking is stealing happiness from tomorrow.”

Avoid Processed and High Sugar Foods

A key aspect of an anti-aging diet is minimizing processed and high sugar foods. These foods are so ubiquitous in our culture that we don't even notice them anymore, but the fact is, nobody needs a box of sugary cereal or a jumbo bag of nachos.

These foods can contribute to inflammation, accelerate skin aging, and increase the risk of chronic diseases like cardiovascular disease and type 2 diabetes.

RELATED: I've Tried Nearly Every Diet and This is the #1 Best for Weight Loss For Me

Conclusion: Embracing a Youthful Life Through Nutrition and Lifestyle

Mark_Dean_Edwards10Mark Edwards

By incorporating these 15 anti-aging foods into my diet, along with a holistic approach to health that includes reducing alcohol consumption and avoiding processed foods, I've discovered a way to put the brakes on aging (to some extent). The solution exists within our own kitchens and daily choices, not with expensive subscriptions to dubious online remedies, cleanses, retreats, or unproven technological devices. It's never too late to change your habits, one day at a time, and slow down or even halt the slide into decrepitude.

We're all eventually going to get old. The trick is to learn how to feel and look great while you're doing it! And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

20 Superfoods for People Over 50

Mature woman eating salad at home.
Shutterstock
Ferozan Mast
By Ferozan MastSep 08, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

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

,Kale,Cabbage,leafy,greensShutterstock

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

blueberries and raspberries, blackberry in a wooden bowl on old wood backgroundShutterstock

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

,Salmon,Fish,Fillets, protein, food, dinnerShutterstock

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.”

RELATED: I Lost 95 Pounds in 18 Months With These Basic Changes

Nuts and Seeds

mixed nuts in white ceramic bowlShutterstock

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.”

RELATED: 20 Superfoods for People Over 50

Cottage Cheese

Cottage,Cheese,,Curd,Cheese,With,Fresh,Summer,Berries,In,AShutterstock

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

Fresh fruits. Mixed fruits background. Healthy eating, dieting. Background of healthy fresh fruits. Fruit salad - diet, healthy breakfast. pomegranate, persimmon, tangerine, banana, lemonShutterstock

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

Macro photo green fresh vegetable broccoli. Fresh green broccoli on a black stone table.Broccoli vegetable is full of vitamin.Vegetables for diet and healthy eating.Organic food.Shutterstock

“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

Healthy diet breakfast concept. Scrambled eggs and orange juice over white stone background. Top view, flat layShutterstock

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

close-up red kidney bean in wood spoon and gunny bag on wood tabShutterstock

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

Olive oil with fresh herbs on wooden background.Shutterstock

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

Greek yogurt strawberry parfaits with fresh berries. toning. selective focusShutterstock

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

Green and red peppersShutterstock

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

Glass,Of,Iced,Water,At,RestaurantShutterstock

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.”

RELATED: 10 Things You Need to Change to Live Longer, According to Dave Asprey

Avocados

Avocado,And,Avocado,Oil,On,Wooden,Table, AvocadosShutterstock

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

Wholemeal,Fusilli,Pasta,Whole, GrainsShutterstock

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.”

RELATED: I’m a Doctor, and These Are 5 Things I Will Never Do to Lose Weight

Be Mindful of Alcohol

Waiter pouring red wine in a glass.Shutterstock

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

Left-over food . Check bill . Pay for food after eating out . empty plate and fork and spoon .Shutterstock

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

Zero waste food shopping. Fruit and vegetables in cotton bags, pasta, cereals and legumes in glass jars, herbs and spices on wooden background. Healthy food, clean eating, eco friendly, no plastic conShutterstock

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

Unhealthy.,Food,Bad,Processed,junk,fries,donut,candy, carbohydratesShutterstock

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.”

RELATED: 10 Foods to Avoid That Cause Inflammation

Supplements

vitamins ,omega 3,multivitamins, Supplements, vitamins, probiotics, collagen, pills, tabletsShutterstock

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.

Nutrition & Diet

Top 20 Superfoods You Should Eat Every Day After Age 50

Mature middle-aged woman with grey hair eating chocolate bar.
Shutterstock
Ferozan Mast
By Ferozan MastSep 08, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

You are what you eat—especially when it comes to healthy aging and disease prevention. “Good nutrition across the lifespan helps prevent chronic disease — and we know that it’s never too late to make improvements to support healthy aging,” says the U.S. Department of Health and Human Services. “Older adults are at greater risk of chronic diseases, such as heart disease and cancer — as well as health conditions related to changes in muscle and bone mass, such as osteoporosis. The good news is that this population can mitigate some of these risks by eating nutrient-dense foods and maintaining an active lifestyle.” Here are 20 superfoods you should eat every day after age 50.

Dark, Leafy Greens

Fresh Bok Choy or Pak Choi(Chinese cabbage) in bamboo basket on wooden background, Organic vegetablesShutterstock

Dark leafy greens should be included in your diet several times a week. “Leafy greens such as kale, spinach, and bok choy are packed with vitamins, minerals, and antioxidants, which can help lower blood pressure and reduce the risk of heart disease,” according to Harvard Health. “Leafy greens are rich in nitrates, which help to relax and widen blood vessels. Research has found that people who ate the most nitrate-rich vegetables (especially leafy greens) lowered their risk of cardiovascular disease by 12% to 26%.”

Wild Blueberries

Woman holding fresh blueberries on a farm.Shutterstock

Wild blueberries are a powerhouse of nutrition. “They have three or four times the antioxidants of conventional blueberries,” Alicia Arbaje, MD, tells AARP. “Add them to your oatmeal or smoothies."

Eggs

hard,Boiled,Eggs,protein,breakfastShutterstock

Eggs are good for you no matter what your age, but they have specific benefits for those over 50. “Eggs are an inexpensive, widely available and easily digestible source of high-quality protein and contain a significant proportion of leucine, an amino acid that is important for muscle synthesis,” according to research published in the British Journal of Community Nursing. “As well as many other nutrients of significance for older people, including vitamin D and omega-3 fatty acids.”

Fatty Seafood

Grilled sardines with addition of fresh herbs, lemon and spices on a wooden background. Grilled seafood, barbecueShutterstock

Fatty seafood such as salmon is packed full of omega-3s that can help lower the risk of heart disease. “Although eating fish has long been considered part of a healthy diet, few studies have assessed blood omega-3 levels and total deaths in older adults,” Dariush Mozaffarian, associate professor in the Department of Epidemiology at HSPH, tells The Harvard Gazette. “Our findings support the importance of adequate blood omega-3 levels for cardiovascular health, and suggest that later in life these benefits could actually extend the years of remaining life.”

Avocados

Board with whole and cut avocados on turquoise table, closeupShutterstock

Studies show that consuming avocados can help support memory as you age. “One of my key research agendas is to understand how we can prevent neurodegenerative diseases and preserve cognition as we age,” says Matthew Taylor, PhD, RD, assistant professor in the Department of Dietetics and Nutrition in the School of Health Professions at KU Medical Center. “If you look at avocados, they are very nutrient-dense and have some unique properties, including carotenoids, that are thought to be beneficial to cognition. We hypothesized that there may be a connection, and we found there was.”

Whole Grains

bowl of barley grains on a wooden tableShutterstock

Whole grains are high in fiber, which have numerous health benefits. “Studies show high-fiber diets lower the risk of: Heart and blood vessel diseases, stroke, type 2 diabetes, cancer of the large intestine and rectum, also called colorectal cancer,” says the Mayo Clinic.

Nuts

A variety of nuts in wooden bowls.Shutterstock

Nuts are nutrient-dense and can promote healthy aging. “We found that people who ate nuts every day lived longer, healthier lives than people who didn’t eat nuts,” says Dr. Frank Hu, professor of nutrition and epidemiology at the Harvard School of Public Health. “Nuts are high in protein and fiber, which delays absorption and decreases hunger.”

Beans

close-up red kidney bean in wood spoon and gunny bag on wood tabShutterstock

“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.”

Greek Yogurt

Natural creamy Greek yoghurt on wooden table backgroundShutterstock

Greek yogurt is versatile and packed with protein and healthy fats. “Just one cup has 17 grams of protein as well as 20% of the daily recommended intake of calcium,” says the National Council on Aging. “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

Fresh fruits. Mixed fruits background. Healthy eating, dieting. Background of healthy fresh fruits. Fruit salad - diet, healthy breakfast. pomegranate, persimmon, tangerine, banana, lemonShutterstock

Citrus fruits are great for immune health and iron absorption. “Citrus fruits, including oranges, lemons, limes, grapefruits and clementines, are an excellent source of vitamin C,” dietitian Tori Erickson tells Mayo Clinic Health System. “And vitamin C supports your immune system, which plays a role in maintaining healthy skin, bones and blood vessels. Vitamin C also improves absorption of iron when consumed with plant-based sources of iron, such as beans, lentils, leafy green vegetables, tofu and blackstrap molasses.”

Plenty of Water

Follow healthy lifestyle. To be healthy. Mature beautiful caucasian woman holding a glass of clean water, taking care of her health, the daily norm of waterShutterstock

“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.”

RELATED: I Walked 10,000 Steps Every Day for a Month Without Dieting — Here’s What Really Happened

Olive Oil

The moment olive oil is poured into a glass bowl set against a wooden backgroundShutterstock

Studies show healthy fats like olive oil are beneficial for heart health. “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.

Green Tea

Cup with green tea on grey wooden backgroundShutterstock

Enjoy delicious green tea every day. “Green tea is known as a ‘superfood’ and the ‘ultimate anti-aging drink’. Made from the Camellia sinensis plant, green tea’s leaves are unfermented, unlike black and oolong teas,” certified trainer Jennifer Campbell tells the American Legion. “This gives them the highest level of antioxidants. In Okinawa, Japan – one of the world’s Blue Zones, known for residents’ longer, healthier lives – drinking green tea is a daily diet staple.”

Dark Chocolate

Dark Chocolate Bar with CrumblesShutterstock

Dark chocolate is an excellent choice for dessert. "The different antioxidants in combination with the plant-based chemicals called flavanols have shown evidence of getting more hydration in the skin, have shown evidence of having an anti-aging benefit to it," dermatologist Dr. Danilo Del Campo tells USA Today. "Some studies have shown evidence for having anti-acne properties, but the same does not apply to milk chocolate."

Cottage Cheese

Woman hold bowl with cottage cheese, close upShutterstock

Cottage cheese is packed with protein, calcium, and phosphorus. “Bone health is critical as you age,” Julia Zumpano, RD, LD, says via Cleveland Clinic. “Adding cottage cheese to your diet is an easy way to strengthen them.”

RELATED: 17 Surprising Fat-Blasting Tricks for Women Over 50

Milk and Dairy

milk pouring from bottle into glass on old wooden tableShutterstock

“Milk products provide high-quality protein,” Lisbeth Irish, RDN, CDN, CDCE, tells the Office for the Aging. “Low-fat or no-fat milk, cheese, and yogurt limit the saturated fat content, and many lactose-free products are now available. Be aware that milk alternatives other than soy milk often contribute very little protein and may be expensive.”

Quality Protein

Medium,Rare,Ribeye,Steak,,Herbs,Grass,Fed, Beefed,meatShutterstock

Good quality protein is essential for healthy aging. “By the age of fifty, muscle mass decreases at an annual rate of 1-2%. The lost muscle is often replaced by fat,” Dr Gabrielle Lyon tells The Telegraph. “Really good-quality meat – by which I mean grass-fed and organic – should be considered a superfood because it delivers so many of the nutrients we need, including iron, zinc, calcium and vitamin B12. It’s also a natural source of creatine, which may improve short-term memory.”

Cooked Shellfish

Cooked crabs on black plate served with white wine, black slate background, top view.Shutterstock

Shellfish are low in calories and high in nutrients such as selenium, zinc, iodine and copper. “Some types of shellfish, such as mussels, oysters, squid and crab, are also good sources of long-chain omega-3 fatty acids, but they do not contain as much as oily fish,” says the NHS.

Cruciferous Veggies

Bunch of purple and yellow turnips on a rustic wooden table.Shutterstock

Cruciferous vegetables are delicious and nutritious. “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.”

RELATED: I Lost 110 Pounds by Walking, Here Is What Really Matters

Red Wine

Wine glass, wine bottle and grapes on wooden background. Wine tasting.Shutterstock

While more research is needed, studies show red wine could have health benefits. “Those who drink regular, limited amounts of alcohol, including red wine, seem to have a lower risk of heart disease. Drinking regular, limited amounts is called drinking in moderation,” says the Mayo Clinic. “The American Heart Association and National Heart, Lung, and Blood Institute advise against starting to drink alcohol just to prevent heart disease.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Top 20 Must-Eat Superfoods for Optimal Health After 50

Profile view, happy middle aged woman with flowers looking at setting sun
Shutterstock
Ferozan Mast
By Ferozan MastSep 08, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

What you eat as you grow older is very important for health, independence, and longevity. “We need fewer daily calories as we age because our metabolism naturally begins to slow,” Amanda Malone, MD, tells Maryland Primary Care Physicians. “Since you don’t need as many calories, those calories you do consume become very important. Your diet after age 50 should include a variety of healthy, nutrient-dense foods. Add in daily exercise, and you’re on the path to a higher quality of life and enhanced independence as you age.” Here are 20 superfoods that will help with weight loss, fitness, and overall health after 50.

Berries

blueberries and raspberries, blackberry in a wooden bowl on old wood backgroundShutterstock

Berries are low in sugar and calories and high in fiber. “Fiber helps keep us regular, manage our weight, and protect against diseases like diabetes, heart disease, and cancer,” registered dietitian nutritionist Nancy Farrell Allen tells AARP. “Berries contain potent antioxidants that may improve motor skills and short-term memory.”

Leafy Greens

Arugula on a white background. Raw and fresh arugula, green leaves, from above.Shutterstock

Eat left greens like arugula, kale, spinach, and broccoli. "As we get older, our bones become softer and need calcium,” Marie Bernard, MD, chief officer for scientific workforce diversity at the National Institutes of Health (NIH), tells AARP. “That's something you can get from low-fat dairy and dark-green leafy vegetables.”

Lean Protein

Roasted or seared chicken breast sliced on a cutting board with herbs and spicesShutterstock

Get five to six ounces of protein a day. “We have studies to suggest that older adults need to be more sensitive to protein intake because their bodies are not as efficient at using protein as middle-aged folks," registered dietitian and nutritionist Christine Rosenbloom tells AARP.

Avocado and Olive Oil

Avocado on rustic wooden table. Raw Fruits healthy green food concept.Shutterstock

Include healthy fats in your diet. “Pick healthy fats, which can serve as a source of concentrated, healthy calories,” Katherine D. McManus, MS, RD, LDN, tells Harvard Health. “Healthy fats include olive oil, canola oil, peanuts and other nuts, peanut butter, avocado, and fatty fish such as salmon, sardines, and mackerel. Limit unhealthy saturated fat, including fatty red meat.”

Water

Follow healthy lifestyle. To be healthy. Mature beautiful caucasian woman holding a glass of clean water, taking care of her health, the daily norm of waterShutterstock

Make sure to drink enough water every day. “Drink enough liquids so you don't get dehydrated,” says MedlinePlus. “Some people lose their sense of thirst as they age. And certain medicines might make it even more important to have plenty of fluids.”

Coffee and Red Wine

Waiter pouring red wine in a glass.Shutterstock

Coffee and red wine can be enjoyed in moderation. “Moderation is key here; however, both coffee and red wine can play a complementary role in a healthy diet for aging adults,” says Harvard Pilgrim Healthcare. “Both beloved beverages contain antioxidants, which are known to boost the immune system. In addition, these beverages are known to promote blood flow and could potentially increase life span.”

Seafood

Gourmet salmon fillet sesoned with fresh herbs and spices grilling on a griddle in close up witb lemon wedges and copyspaceShutterstock

Oily fish like sardines and salmon are full of healthy fats. “Seafood also has omega-3 fatty acids,” Rosenbloom says. “Two to three servings a week reduce the risk of death for the bulk of chronic diseases by about 17 percent.”

Calcium and Vitamin D

Woman, sunshine, sun, light, happy, sunset, sunriseShutterstock

“To absorb calcium, your body also needs vitamin D,” says the Mayo Clinic. “A few foods naturally contain small amounts of vitamin D, such as canned salmon with bones and egg yolks. You can also get vitamin D from fortified foods and sun exposure. The RDA for vitamin D is 600 international units (15 micrograms) a day for most adults.”

Cooked Tomatoes

Farmer holding fresh tomatoes at sunset. Food, vegetables, agricultureShutterstock

Enjoy delicious tomatoes, especially cooked. “A source of lycopene, which can help to fight prostate cancer in particular, as it mops up the free radicals that cause damage to body tissue,” says the American Cancer Fund. “The body absorbs lycopene more efficiently if the tomatoes are cooked, so use freely in soups and sauces. Tinned tomatoes are an excellent source of lycopene, as they have already been cooked.”

Garlic

Garlic Cloves and Bulb in vintage wooden bowl.Shutterstock

Garlic is delicious and so good for you. “It is also a powerful antioxidant and is considered one of the best natural remedies for colds and flu,” says the American Cancer Fund. “Garlic has also been shown to help reduce high cholesterol levels.”

Beans and Legumes

close-up red kidney bean in wood spoon and gunny bag on wood tabShutterstock

Beans and legumes are an excellent source of plant-based protein. “With their high amounts of fiber, beans keep your digestive system working in top shape,” saysDr. Adrienne Stein, ND. “They’re also protective of heart health and are associated with lower blood pressure. And, beans are a filling high protein source, which can help regulate blood sugar and keep weight in check.”

RELATED:I Hit 60 and These are the Daily Habits that Keep Me Fit and Feeling 20 Years Younger

Mushrooms

Fresh champignon mushrooms on wooden table, closeup. Space for textShutterstock

Mushrooms are versatile and so good for you. “Mushrooms are high in B vitamins and potassium, and therefore good for your heart,” Stein says. “They’re a good source of selenium, a mineral that acts as a powerful antioxidant.”

Nuts and Seeds

Various seeds , nuts seeds , pumpkin seeds and varies in glass jarShutterstock

Nuts and seeds are full of healthy fats and protein. “They have protein and fiber, and they can make you feel full,” Rosenbloom says. “Eat just a handful as an afternoon snack, and you won't be starving at dinnertime.”

Brazil Nuts

brazil nuts in the brown wooden plate on the piece of burlap on the white wooden table. catalog. brazilian nutShutterstock

Brazil nuts are high in healthy fats and nutrients. “They are an excellent source of the antioxidant selenium, which neutralizes free radicals in the body,” says the American Cancer Fund. “Just two or three Brazil nuts a day will provide you with adequate levels of selenium.”

Matcha Green Tea

Matcha green tea powder in a bowl with a whisk for whipping and tea bamboo spoonShutterstock

Green tea is calorie-free and packed with antioxidants. “Matcha green tea is considered one of the healthiest varieties of green tea because tea drinkers consume the entire leaf,” Stein says. “Make sure you are buying organic to reduce pesticide exposure and to ensure you are reaping all the benefits of this superfood.”

Lemon and Lime

Fresh,Lemons,In,A,Wooden,Container,box,citrus,fruitShutterstock

Citrus fruits are delicious and nutritious. "One easy way to get calcium in your diet is to squeeze half a lemon, lime, or orange into your water,” Alicia Arbaje, MD, associate professor of medicine at the Johns Hopkins School of Medicine in the Division of Geriatric Medicine and Gerontology, tells AARP. “You'll also get electrolytes, sodium, potassium, calcium, and magnesium, all minerals that your body needs."

Whole Grains

Freshly,Cooked,Brown,Rice,,A,Bowl,Of,Unpolished,Rice, chop, sticksShutterstock

Whole grains are packed with fiber and nutrients. “People who want to age well should look to whole grains,” saysBrynna Connor, MD. “Try switching out white bread for whole wheat bread, refined pasta for wheat pasta, and white rice for brown rice. You can also eat more grains like quinoa, oats, or popcorn.”

Broccoli

Macro photo green fresh vegetable broccoli. Fresh green broccoli on a black stone table.Broccoli vegetable is full of vitamin.Vegetables for diet and healthy eating.Organic food.Shutterstock

Incorporate broccoli into your daily diet. “A powerhouse source of iron, broccoli is the king of vegetables,” says the American Cancer Fund. “Absolutely packed with bioflavonoids, it is top of the list of anti-cancer vegetables and has been shown to protect against breast and prostate cancer. Use it steamed or in stir-fries.”

Cottage Cheese

Woman hold bowl with cottage cheese, close upShutterstock

Cottage cheese is full of calcium and protein. “Cottage cheese is a great source of whey protein, which helps stimulate muscle protein synthesis,” Rosenbloom tells AARP. “Athletes know this — after a workout, they often have a shake based on whey protein. But instead of doing that, eat cottage cheese."

RELATED: Eat More of These 10 Foods to Lose Weight Fast

Eat With Others

Healthiness and happiness go hand in hand. Shot of a happy older couple enjoying a healthy lunch together outdoors.Shutterstock

Eat with others whenever you can—social relationships are essential. “Friends, family and gathering socially with our community makes mealtime more enjoyable and is just as important for our mental health as what we eat is for our bodies,” geriatric specialist Ami Hall, DO, tells the Cleveland Clinic. “Invite others to join you, share stories, and connect while you eat.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Lost 30 Pounds While Eating These Popular Foods

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in.

Breakfast

“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

Lunch

“I'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,” she says about her lunch. “And honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

Green Smoothie

Sometimes she will have a smoothie instead. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says.

Pre-Workout Snack

“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

OxyShred and Pre-Workout

“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

Protein Bar

“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

Dinner

“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

Dessert

“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” she said about the 120 calorie sweet treat.

RDN Weighs in

tara collingwoodI'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds

Copyright Tara Collingwood

“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

Try Eating More Vegetables, Expert Says

“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.

💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Nutrition & Diet

20 Things to Avoid While on Ozempic

Cold brewed iced latte coffee, Ice coffee latte cup in a plastic glass on. barista hand in coffee cafe.banner background.Cold brew coffee ads.Latte with milk caffeine.plastic ice cup.Arabica roasted.
20 Things to Avoid While on Ozempic
Shutterstock
Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Ozempic can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

Too Much Sugar

Different sugar on dark tableShutterstock

Added sugars, and sugary sodas, can spike blood sugar. Novo Nordisk, the maker of Ozempic and Wegovy, recommends that people avoid sugary foods while on the drug. “If you are taking medication to lower your sugar levels, it is advisable to avoid excess sugar consumption,” Dr. Dina Peralta-Reich, MD, FAAP, FOMA, tells Parade. “Failure to watch what you eat and keep your sugar levels elevated may prevent you from seeing the intended results of the medication,” she shares.”

Ultra-Processed Foods

Pop,Tarts,Toaster,Pastry,processed,food,sugar​2. Processed FoodsShutterstock

Ultra-processed foods can make side effects of Ozempic worse. “This medication slows down gastric emptying and the dense food will move much slower through your intestines, which can make you feel sick [and experience] nausea, vomiting, reflux and abdominal pain,” says Dr. Peralta-Reich. “Someone may not see the results they're looking for either.”

High-Fat Foods

Symbol of a public toilet, bathroom, bathroomsShutterstock

Foods high in saturated and trans fats can make side effects of Ozempic worse. Some people complain of diarrhea and stomach pains. “I’ve seen an almost dumping syndrome-like response in people taking GLP-1s when they eat simple carbohydrates and high-fat foods,” Dr. Shauna Levy, a specialist in obesity medicine and medical director of the Tulane Bariatric and Weight Loss Center in New Orleans, tells TODAY.

Sitting All Day

Female office worker in glasses rubbing tired eyes, exhausted from overworking, sitting at workplace in office. stress, deskShutterstock/Prostock-studio

Staying active is important while on Ozempic. Regular exercise is not only important for health, it can prevent muscle loss. The goal should be fat loss, and getting strong.

Not Hydrating

Guy is suffering from heat, man with heatstroke. Having sunstroke at summer hot weather. Dangerous sun, boy under sunshine. Headache, feeling bad. Person holds hand on head at sea, beachShutterstock

Don’t forget to drink your water and stay hydrated. Drinking water can help with side effects of Ozempic, especially nausea. Ozempic.com recommends drinking clear or ice-cold drinks to combat any nausea and discomfort.

Too Much Alcohol

Happy young people cheering cocktail glasses together at beach party - Multi-ethnic friends enjoying happy hour sitting at bar table - Alcohol, drinks, friends​Pro TipsShutterstock

Avoid alcohol on Ozempic, experts advice. “One, it’s just empty calories. Two, it tends to make people make decisions that they otherwise might not make,” says Dr. Levy. “It could increase hunger, and the whole point of GLP-1s, or at least one of the points, is to decrease hunger. So it sort of negates their purpose.”

Be Mindful of Portions

Healthy diet plan for weight loss, daily ready meal menu. Close up Woman weighing lunch box cooked in advance,ready to eat on kitchen scale. scales, weighShutterstock

Ozempic keeps food in the stomach longer, so bigger portions can cause discomfort. “Understanding that overall portions are smaller on these medications, we want to optimize nutritional intake and consume the ‘best’ calories available,” obesity medicine physician Dr. Christopher McGowan tells TODAY. “The focus should be on lean protein, healthy fruits and vegetables, adequate fiber and adequate fluid intake.”

Be Mindful of Coffee

Man in the kitchen pouring a mug of hot filtered coffee from a glass pot. Having breakfast in the morningShutterstock

“Overall, coffee is perfectly fine to consume, but for some individuals can lead to stomach irritation,” says Dr. McGowan. “Therefore, I recommend drinking coffee in moderation, such as one to two cups a day. Patients should also be mindful of calorie-dense additives, like cream and sugar.”

Don’t Skip Meals

Unhappy Woman refusing to Eat her Pizza Dish in a Restaurant. Disgruntled customer not liking the meal sending it backShutterstock

It’s easy to skip meals when on Ozempic, but make sure you’re getting enough nutrition. Some people have even become malnourished as a result of not eating. “It’s never healthy to not eat,” Dr. Hwang said. Dr. Janice Jin Hwang, the division chief of endocrinology and metabolism at the University of North Carolina School of Medicine tells the New York Times.

Don’t Consider It a Quick Fix

Thoughtful mature man standing near mirror at homeShutterstock

Ozempic should be part of a long-term health plan. “It’s important to note that if you start taking either of these drugs for weight loss, your body may get used to it, establishing a new normal,” says UC Davis Health. This can cause your weight to plateau. Research has shown that if you stop taking Ozempic (or Wegovy), it's likely that you will gain back the weight you lost.”

Same Unhealthy Lifestyle

Bartender pours alcoholic drink into small glasses on bar​Don’t Drink as Much AlcoholShutterstock

Don’t continue an unhealthy diet and assume it’s ok because of Ozempic. “You can likely lose weight on semaglutide medications without changing your diet and activity behaviors, but these lifestyle changes will make the treatment more effective,” Richard Siegel, MD, tells the Friedman School of Nutrition Science and Policy. “Also, we don’t know if weight loss will have the same health benefits if one does not change their behaviors.”

Protect Your Health

Montreal, CA - 16 November 2023: Ozempic semaglutide injection pens. Ozempic is a medication for obesityMost Women on GLP-1s Are Making a Few Common MistakesShutterstock

Some doctors warn that taking Ozempic can make people complacent about their health. “It is important to remember that obesity is heterogenous, chronic and complex,” Vijaya Surampudi, MD, physician nutrition specialist and assistant director of the UCLA Weight Management Program (RFO), tells UCLA Health. “There is no cure for obesity. It requires lifelong treatment that’s not one size fits all.”

Carbonated Beverages

,Bubbly,Soda,Pop,Ice,Cubes,sugar, coke, pepsi, cola​Soda and Sugary DrinksShutterstock

Ozempic slows down digestion, keeping food in your stomach for longer. This causes a feeling of fullness and some unpleasant side effects for some people like belching. Stick to still water as carbonated beverages can make stomach issues worse.

Long-Term Goals

Cup of coffee, and note pad on old wooden table, paper, pencil, journal, journalingShutterstock

If you plan on only taking Ozempic or Wegovy for a short while, it’s likely your weight will come back on. “In one trial of Wegovy, people regained about two-thirds of the weight lost within a year of stopping the drug,” Dr. Siegel explains. “Lifestyle changes can help maintain weight loss, but it’s unusual to maintain all weight loss once you stop any weight loss medication.”

Refined Carbohydrates

Poached,Egg,Toast,breakfast​Eat BreakfastShutterstock

Refined carbohydrates tend to spike blood sugar, which is exactly what Ozempic is meant to treat. You don’t have to cut these foods out entirely, but be aware it makes it harder for Ozempic to do its job. “Foods like white bread, white rice, crackers, or even cereals may seem like better choices than foods with added sugar, but refined carbohydrates still metabolize as glucose in the body,” Christine Fallabel, MPH, tells Diabetes Strong.

Watch Out For High Fiber

Farmer woman holding wooden box full of fresh raw vegetables. Basket with vegetable (cabbage, carrots, cucumbers, radish, corn, garlic and peppers) in the hands.​And Improve Insulin SensitivityShutterstock

While many green vegetables are low GI, be careful about the fiber. “If you’re not used to eating a lot of vegetables, you may experience side effects such as bloating and gas, until your body has acclimated to eating a more fiber-filled diet,” Fallabel says.

Junk Food

Donuts,With,Icing,On,Pastel,Pink,Background.,Sweet,Donuts.​Belly Flab Strip Tip: Sugar and Fat Calories Leave Its Mark on Your BodyShutterstock

Junk food—which you should be avoiding either way for weight loss purposes—often contains high levels of sodium. “Ultra-processed foods are high in sodium, saturated fats and added sugars, which contribute to a range of health problems,” Elizabeth Ko, MD, and Eve Glazier, MD, tell UCLA Health. These include an increased risk of Type 2 diabetes, cardiovascular disease, lowered immune response, certain cancers, dementia and early death.”

Spicy Foods

February 06, 2018, Belarus, Minsk. Horizontal photo of a tabasco sauce bottle with red chilli and black peppers, dark wooden background. Selective focus.Shutterstock

Ozempic can cause acid reflux due to slow digestion. Spicy foods can make acid reflux worse, experts warn. However, if acid reflux is not an issue, people can probably enjoy spicy foods if they wish.

Always See a Medical Professional

GDANSK, POLAND - MAY 2022: obese fat man preparing Semaglutide Ozempic injection control blood sugar levels​The Drugs Mimic the GLP-1 Hormone Naturally Produced by the BodyShutterstock

Ozempic should only be prescribed by a medical professional. “Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging.”

Fried Foods

French fries in hot fat in a deep fryer​3. Deep-Fried ItemsShutterstock

Fried, greasy foods can make Ozempic stomach issues worse. “Foods high in fat can make digestive side effects worse. Since food hangs around longer in the stomach, it has more time to cause problems,” Sarah Bullard, MS, RD, LD, tells Signos. “Some studies have shown that consuming too much fat can increase symptoms of fullness, nausea, and bloating in individuals with digestive issues and heartburn. Reducing fat intake resolved symptoms.”

💪🔥Body Booster: A whole foods Mediterranean diet is ideal while taking Ozempic.

Fitness & Workouts

Sophie van Oostenbrugge Shares Her Routine

Sophie van Oostenbrugg gainsbybrains
Copyright gainsbybrains/Instagram/Shutterstock
Leah Suzanne
By Leah SuzanneMay 11, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want to get your glutes sculpted for summer? Sophie van Oostenbrugg is a fitness trainer and the founder of the Gains with Brains app. She regularly shares workouts with her 2.4 million Instagram followers on how to burn fat and build muscle. “I grew up hearing that women should be as small as possible. That’s why I loved being able to share my bulking journey on social. I’ve done 2 bulks so far.. and I was thinking about starting and sharing a 3rd one,” she wrote in a recent post. She also revealed her “medium leg day” workout, which will help you tone up fast.

She Does Multiple Leg Days a Week

“I have good news today..it’s a medium leg day!!!🫣🤭sooo I split my leg workouts & currently have lighter, medium and heavier days. this helps me with recovery, train through a variety of rep ranges and make it more enjoyable,” she explains in the post.

She Does 8 to 12 Reps of Each Exercise

In the video she explains that she has “multiple leg days per week.” She goes onto reveal all of the exercises she does with “rep ranges from 8 to 12.”

RDLS

“I started with RDLs, four sets of eight,” Sophie reveals. To do Romanian deadlifts, start with both legs pressed evenly on the floor. “Slightly bend knees while bending over,” says The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Keep your arms pointing down toward the floor and lower with you almost touching the floor. Keep hips and shoulders square facing forward throughout the exercise. Return to standing.” She suggests repeating 10 to 12 times with the right leg and repeating on the left side. “Progression includes holding a weight in the arm pointing toward the floor,” she adds.

Sumo Squat with Kettlebell

“Then I moved on to a sumo squat with kettlebell. You know the deal, form over everything, so go slow and control the weight,” she says. Sumo squats are similar to regular squats, only you point your toes outward.

Glute Bridges

“Then I did glute bridges,” Sophie continues. You can do glute bridges with or without weights.

Cable Step Up

Next up? Cable step ups, using an exercise block. “These are great as they help with balance and therefore they're easier to overload,” she says.

Seated Leg Curl

She sits down at a machine. “Then I did a seated leg curl,” she says.

Core Exercise

“I finished with some core exercises,” Sophie concludes. “I want to get my core as strong as humanly possible so I can keep recording more intense ab workouts.”

💪🔥Body Booster: Try splitting up your workouts into light, medium, and intense days to allow your body ample time needed to recover.

Copyright 2025 Galvanized Media. All Rights Reserved. Body Network is part of the Dotdash Meredith Publishing Family.