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After 50: Changing your diet

7 tips for better health as you get older

When you turn 50, you may notice that your body doesn't digest food the same as when you were younger. As your body ages and metabolism slows, keeping weight off and staying strong can be challenging. Making healthy food choices can help you feel your best at every step of your life.

We have tips to help you make the most of what you eat and drink as you get older.

Drink more water 

Stay hydrated and reduce your sugar intake by drinking more water. Replace soda and other high sugar drinks with low-fat or fat-free milk, or occasionally 100% juice.

Explore vegetables 

When cooking, include various colors, flavors, and textures with vegetables. Vegetables are packed with nutrients and are a good source of fiber. Watch these videos to try making Spring Veggie Shepherd's Pie or a Heart Healthy Avocado Salsa if you need inspiration. 

Can't see this video? Watch Spring Veggie Shepherd's Pie on YouTube

Can't see this video? Watch Heart Healthy Avocado Salsa on YouTube

Read the nutrition label 

Pay attention to calories, fat, sodium, and information on the nutrition facts label. Ask your doctor if there are nutrients you might need to limit or increase.

Learn more about nutrition facts labels from this Veterans Health Library fact sheet

Use herbs and spices

The flavor of foods may change as you age. Some medications can change how food tastes, and your taste buds may become less sensitive. Add flavor with herbs and spices without adding fat (like butter) or salt. You can grow your fresh herbs and spices at home.

Learn more about cooking with herbs and spices on the Veterans Health Library

Watch video about growing your own herbs on VA's YouTube channel

  1. Know how much to eat: It is important to know portion sizes. When ordering takeout, consider keeping half of your meal to eat later.

  2. Keep food safe: Avoid foods that are a safety risk, such as unpasteurized dairy foods. Other foods can be harmful when raw or undercooked, including eggs, fish, shellfish, meat, or poultry.

  3. Learn more about vitamins and supplements: We need vitamins and minerals for our body to function fully. Together, they help us work. Adding vitamins and supplements can boost your body and ensure you are getting the nutrients you need.

Keep yourself accountable

Before starting a new nutrition program, use secure messaging to talk to your health care team. Keep a food journal to track your eating habits. Recording your daily meals can help you make mindful choices.

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