Are You Over 50? Try These 6 Low-Calorie Foods to Maintain a Lean Body

As you age, it’s important to change your diet to stay healthy and fit. If you don’t pay attention to what you consume, it is possible to put on a full pound of body fat or more each month. So whether you’re trying to lose weight or not, it’s important to pay attention to your food choices after 50. To help you make your new dietary changes an easy transition, we talked to an expert and put together the best foods with low calorie content everyone over 50 should eat to stay lean. It’s just a matter of tweaking your weekly shopping list, but the results will be well worth the extra effort.

“An emphasis on low-calorie, nutrient-dense foods is important for individuals over 50 whose goals include staying lean and maintaining a healthy body weight,” explains Lena Bakovic, MS, RDN, CNSCa registered dietitian nutritionist specializing in gut health, chronic disease, weight management, intuitive eating, oncology and general health and wellness, from Top Nutrition Coaching.

Cruciferous vegetables

Cruciferous vegetables such as broccoli, kale and cauliflower have an impressive vitamin and mineral content and are packed with antioxidants.

“Antioxidants found in these vegetables help scavenge free radicals, which can eventually contribute to chronic diseases such as heart disease and cancer,” says Bakovic. “They are also high in dietary fiber, which helps with both digestive/gut health and a long-lasting sense of perfectionworks to prevent overeating throughout the day.”

10 Best Low Calorie Fruits for Weight Loss

Bear

Berries such as strawberries, blueberries, raspberries and blackberries are dense in fiber and nutrients. “They also have a lower carbohydrate content [than] some other fruits,” Bakovic points out. This [may help] with smoothing blood sugar spikes throughout the day and preventing excessive carbohydrate intake, which can contribute to unwanted weight gain over time.”

20 Best High Protein Low Calorie Foods

Leafy greens

Leafy greens like romaine, spinach, Swiss chard and bok choy are packed with antioxidants, nutrients and dietary fibre. “Their fiber content works to prevent overeating and helps maintain weight or weight loss,” says Bakovic.

11 Best Low-Calorie Smoothies for Weight Loss

Legumes

Legumes include chickpeas, beans, and lentils, which are great sources of protein and fiber, both of which promote feelings of satiety and help curb cravings.

60 Low-Calorie Fast Food Meals Under 500 Calories

Foods rich in probiotics

Probiotic-rich foods like kefir and Greek yogurt help support gut health for people age 50 and older. “Greek yogurt is high in protein compared to traditional yogurt and can also help with a long-lasting feeling of fullness,” Bakovic explains. “It’s great as a snack or as part of a meal, such as in a breakfast yogurt parfait.”6254a4d1642c605c54bf1cab17d50f1e

Healthy fats

Healthy fats like olive oil and avocado are filling and satisfying, good for heart health and help reduce the risk of inflammation and chronic disease for people over 50, says Bakovic.