The Definitive Guide to Healthy Eating in Your 50s and 60s

健康老化是什么样的？

While aging is inevitable and normal, you can take steps to encourage healthy aging. The main goal of this effort is to extend the number of healthy, active years you have. In many cases, you can live a very active lifestyle well into your late adulthood ( 1 ).

Numerous factors affect healthy aging, such as ( 1 ):

• diet
• physical activity
• health conditions and medical history (including heart disease, type 2 diabetes, cancer, and mental decline)
• genetics
• 社会支持
• smoking and substance use
• access to quality medical care

In particular, nutrition plays a major role in healthy aging by reducing one’s risk of chronic disease, age-related muscle loss (sarcopenia), weakened bones (such as in osteoporosis), malnutrition, and underweight or overweight status ( 1 ).

Summary

Healthy aging involves extending the number of healthy, active years of your life. While there are many factors at play, following an overall nutritious eating pattern certainly helps.

Nutrients and foods to focus on

During your 50s and 60s, it’s important that you get enough of several key nutrients on a daily basis.

Protein

Eating enough protein helps build and preserve lean muscle mass, which is important for an active lifestyle, a strong metabolism, and proper immune health ( 2 , 3 ).

High protein foods include:

• lean meat
• poultry
• fish
• 豆腐
• 蛋
• 临时
• beans and lentils
• nuts and seeds
• dairy products

While the current Recommended Daily Allowance (RDA)for protein为体重0.36克（每斤0.8克）的体重，大多数研究表明，成年人超过50个需要更多（ 3 , 4 , 5 , 6 ).

In fact, you may need close to 0.5–0.9 grams per pound (1.2–2.0 grams per kg) to preserve muscle mass and support an active lifestyle. For instance, someone who weighs 150 pounds (68 kg) would need 75–135 grams of protein per day ( 3 , 4 , 5 , 6 ).

大多数人可以单独从食物中获得足够的蛋白质。如果你努力获得足够或需要快速蛋白质来源，可以尝试使用蛋白质粉或补充剂如Ensure or Boost.

纤维

吃纤维促进健康的排便和消化，支持心脏健康，减缓糖吸收稳定血糖水平，并有助于保持健康的体重（ 7 , 8 ).

High fiber foodsinclude:

• 蔬菜
• fruit
• 燕麦，糙米，爆米花和大麦等全谷物
• beans and lentils
• nuts and seeds

The RDA for fiber is 25 and 38 grams per day for women and men, respectively ( 7 , 8 ).

大多数人可以单独从食物中获得足够的纤维。你的医生可能会建议纤维补充剂, such as Metamucil.

Calcium

钙是骨骼健康，神经功能和心脏和肌肉收缩的关键矿物质。足够的钙摄入量可能有助于防止骨骨和骨质疏松症等骨骼相关疾病（ 9 , 10 , 11 ).

高钙食物include:

• dairy products such as milk, cheese, and yogurt
• leafy greens, except for spinach
• 强化饮料，包括大豆和杏仁阵雨

Since postmenopausal individuals have a higher risk of osteoporosis and don’t absorb calcium as efficiently, they need an average of 1,200 mg per day, while other populations need around 1,000 mg per day ( 9 , 10 , 11 ).

最好是通过食物获得钙,但你can also find it in many multivitamins.

如果你的医生建议了一个calcium supplement, it’s best to split the dose to increase absorption — for example, by taking two 500-mg supplements at different times instead of one 1,000-mg supplement ( 9 , 10 , 11 ).

维生素D

维生素Dis important for bone and immune health. Low levels are associated with greater risk of mental decline, frailty, poor heart health, depression, osteoporosis, type 2 diabetes, and certain types of cancer ( 12 , 13 , 14 , 15 ).

维生素Dis also known as the “sunshine vitamin” because our bodies can produce it from sun exposure. That said, too much sun exposure may be dangerous, so try to get this vitamin mostly from supplements orfoodssuch as dairy products, mushrooms, egg yolks, and fatty fish.

Because food sources of this vitamin are limited, it’s generally recommended to take a维生素D补充of 600 IU or greater after age 50. Your doctor may recommend higher doses based on your personal needs and geographical location ( 12 ).

Omega-3 fatty acids

富含ω-3脂肪酸的饮食与较低的精神衰退和神经疾病率较低 - 例如阿尔茨海默病和痴呆 - 以及更好的大脑，心脏和皮肤健康（ 16 , 17 , 18 , 19 ).

欧米茄3脂肪的食物来源include:

• fatty fish (including salmon, sardines, mackerel, tuna, and herring)
• nuts and seeds
• 油（如亚麻籽油）
• algae

Keep in mind that fatty fish and algae are the main sources of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), the omega-3s linked to the most health benefits ( 16 ).

螺母，种子和油通常在α-亚麻酸（ALA）中高，你的身体少量转化为EPA和DHA（ 16 ).

The RDA for ALA is 1.1 and 1.6 grams per day for women and men, respectively. There is no general recommended intake for EPA and DHA, though a minimum of 250–500 mg combined EPA and DHA each day is a good goal ( 16 ).

If you don’t eat fatty fish 2–3 times per week, speak with a healthcare professional about taking a fish- or algae-based omega-3 supplement.

维生素B12

This vitamin扮演一个关键作用在能量新陈代谢，红细胞生产，DNA修复，免疫功能和脑和心脏健康。50岁以后，您的身体吸收维生素B12的能力下降，因此在您的饮食中获得这种维生素变得更为重要（ 20 , 21 ).

维生素B12isfound mostly in animal foodssuch as meat, poultry, fish, eggs, and dairy products, as well as in fortified breakfast cereals. Those who follow a vegetarian or vegan eating pattern may be at risk of low B12 levels ( 21 , 22 ).

50岁以上的成年人应旨在每天消耗2.4麦克酸维生素B12（ 22 , 23 ).

Your doctor may advise you to take a B12 supplement if you have low levels, are vegetarian or vegan, have anemia, or have other medical conditions that reduce B12 absorption, such as Crohn’s disease or celiac disease ( 22 , 23 ).

Potassium

Potassium is a mineral and electrolyte that you need to get through your diet. Sufficient potassium intake is associated with a lower risk of high blood pressure, stroke, and heart disease. Further, it helps support healthy bones ( 24 , 25 ).

This mineral is found in many food sources, such as:

• 蔬菜and fruits such as bananas, durian, raisins,Medjool dates, guava, peaches, oranges, potatoes, cabbage, and leafy greens
• whole grains
• dairy products
• nuts and seeds
• meat and poultry

TheRDA for potassium是2600毫克和3400毫克为男性和女性,替换吗tively. Most people can get enough through food and should supplement only under the supervision of a doctor, since getting too much potassium can be life threatening ( 24 , 25 , 26 ).

抗氧化剂

抗氧化剂help neutralize free radical compounds that may lead to oxidative stress — one of the main contributors to aging and chronic disease. Antioxidants include vitamins A, C, and E and minerals such as zinc, copper, and selenium ( 27 , 28 , 29 , 30 ).

Thebest food sources of antioxidantsinclude ( 31 , 32 ):

• colorful fruits and vegetables
• nuts and seeds
• whole grains
• dark chocolate
• coffee and tea

There’s no general recommended intake, and there’s little evidence to support taking an antioxidant supplement. Instead, try to consume antioxidant-rich foods at every meal ( 32 ).

Summary

营养成分专注于50岁和60年代，包括蛋白质，ω-3脂肪，抗氧化剂，钾，钙，纤维和维生素B12和D.在采取新的补充之前，始终与医疗保健专业人员发言。

您应该考虑在50年代和60年代进行膳食更改

To help your body age well, you may want to make some small changes to your eating pattern.

Eat mostly whole foods

Aim for a diet of mostly whole, minimally processed foods, including the following:

• fresh or frozen fruits and vegetables
• 燕麦，糙米和全麦面包等全谷物
• 蛋白质如瘦肉，家禽，鱼，豆腐和鸡蛋
• healthy fats, including nuts, seeds, avocados, and certain oils

尝试限制超加工食品, which are usually high in calories, salt, saturated fats, and sugar and low in fiber, vitamins, and minerals. High intake of these foods is linked to an increased risk of weight gain, heart disease, and other chronic conditions ( 33 , 34 , 35 ).

Keep in mind that not all processed foods are off the table. Canned beans, yogurt, canned fish, fortified breakfast cereals, natural peanut butter, hummus, and low sodium tomato sauce are minimally processed but pack a ton of nutrition — and are convenient to boot.

Eat vegetables at each meal

Filling half of your plate with蔬菜是每餐增加额外营养的简单方法。

Vegetables are rich in many important nutrients, such as fiber, potassium, vitamins, and antioxidants. Furthermore, they’revery filling yet low in calories, which may aid weight management ( 36 , 37 ).

选择水作为主要饮料

A habitually high intake of含糖饮料is associated with increased weight gain, obesity, heart disease, and type 2 diabetes ( 38 , 39 , 40 ).

Regularlychoosing water由于您的饮品可能会降低您的糖类和“空的卡路里”或不提供营养价值的食物和饮料。

Other great beverage choices include coffee, tea, dairy milk, plant-based milk, and flavored water.

未雨绸缪

If you have a busy schedule, planning your meals ahead of time is a simple yet highly effective way to eat a nutritious diet.

Once a week, try toplan your mealsfor the entire week by writing out a schedule, batch cooking, or following other meal-planning techniques. Doing so may help you buy the right groceries, prevent food waste, and reach your health goals.

您还可能想查看根据您的健康目标和膳食需求的膳食规划公司，如您的健康目标和膳食需求PlateJoy.

Summary

To maximize your nutrient intake in your 50s and 60s, focus on whole, minimally processed foods; fill half of your plate with veggies; drink mostly water and other low sugar beverages; and stay organized by planning ahead.

50岁和60多岁有什么身体变化？

Since the day you were born, your body has continued to change and evolve based on your age, environment, and lifestyle. As you reach your 50s and 60s, you’ll want to pay attention to several important changes.

肌肉损失

Age-related muscle loss, also known assarcopenia，涉及肌肉质量随着年龄的逐渐下降（ 41 , 42 , 43 , 44 ).

At age 40, you lose an average of 8% of your muscle mass every 10 years. By age 70, this rate increases up to 15% per decade ( 41 ).

但是，您可以通过健康的生活方式做法减缓这一过程，例如富含蛋白质的饮食模式并常规参与力量培训( 41 , 42 , 43 , 44 ).

Bone loss

As you age, your risk ofosteopenia- 或与年龄相关的骨丢失 - 增加。

To maintain their strength, your bones undergo a natural cycle called osteogenesis. During this process, bones are broken down by special cells called osteoclasts and then rebuilt more strongly by cells called osteoblasts ( 45 , 46 ).

Over time, this process becomes less effective, meaning that your bones cannot rebuild as quickly or efficiently. This leads to bones weakening over time, which may result indecreased mobilityand a higher risk of falls ( 45 , 46 ).

Slowed metabolism

一个里程碑意义的研究发现，您的代谢率比20至60岁的代谢率保持相对稳定，但缓慢开始衰落after 60 as a result of a decrease in muscle mass and other age-related factors ( 47 ).

As you reach your 50s and 60s, focus on preserving your muscle mass through physical activity and good nutrition. These practices may also preventexcess fat gain, too much of which is tied to an increased risk of chronic disease and accelerated aging ( 48 , 49 ).

Summary

随着年龄的增长，你开始失去一些肌肉和骨骼，你的新陈代谢开始缓慢。定期运动和充分摄入蛋白质和其他营养素可能有助于延迟这些过程。

The bottom line

As you reach your 50s and 60s,paying close attention to your nutritionbecomes especially key to your overall health.

你吃的食物可以帮助促进健康和slow down age-related changes to your body, such as a sluggish metabolism, muscle loss, and bone loss.

In particular, try to consume a diet rich in protein, healthy fats, fiber, and antioxidants while focusing on whole, minimally processed foods. You may also benefit fromtaking a multivitamin or other supplementsas advised by a healthcare professional.

随着饮食的较小变化，您可以确保您多年来蓬勃发展。