Incorporating these 6 foods into your daily diet after age 50 can help keep your body lean.
Do you want to keep your body lean and strong as you age? Adding some foods to your diet can help, says Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a board-certified sports dietist and co-author of Flat stomach cookbook for dummies. “After 50, the body naturally loses muscle mass and can become less effective in burning calories, so nutrient foods that support muscles, bones and metabolic health is the key,” she tells ETNT. “Eating a variety of lean proteins, healthy fats and high fiber plant food every day helps maintain strength and a healthy body composition.” Here are 6 foods to add your diet after 50 to maintain muscle mass.
Egg
Eggs should be on everyone’s shopping list, especially people over 50. Why? “Eggs are a complete protein,” says Collingwood. They also have vitamin B12 for muscle repair and even energy. If you do not have time to cook them every morning, you can try to cook them in parties for a grab-and-go protein source.
Leaf vegetables
Collingwood is also a big fan of leafy vegetables. They are not only nutrient -seated, but can be eaten in different ways, including salad, smoothies and sauteers. “Packed with calcium, magnesium and vitamin K for bone and muscle function,” she explains.
Greek yogurt
Greek yogurt is another must-eat if you want to keep your body lean and strong as you age. “High protein and probiotics for muscle and intestinal health,” says Collingwood. Make sure to stay away from sweetened types or those with added fruit, as they can be packed with sugar and calories.
Salmon
If you are looking for a lean protein packed with good fats, stick to salmon. “Rich in omega-3 fats to fight inflammation and protect muscles,” says Collingwood.
Berries
Do you want a sweet treatment to help you burn fat? Eat a handful of berries. Berries, including blackberries, strawberries and blueberries, are full of “antioxidants and fiber to support recovery and control appetite”, claims Collingwood claims.
Beans or lenses
If you are looking for a side dish to fill you and also fuel fat loss, add some beans or lentils to your plate. “Plant -based protein and fiber to keep blood sugar stable and the muscles are driven,” says Collingwood.
And don’t forget to hydrate and lift weights
Her last note? “Combining these foods with regular strength training and adequate hydration is one of the most effective ways to stay lean and strong far into the 50s and then,” says Collingwood.
