6 Foods Men Over 50 Should Avoid - And Healthier Alternatives
After turning 50, it becomes especially important for men to make smart dietary choices. The right foods can help minimize age-related health risks like heart disease, diabetes, and weight gain. On the other hand, certain foods pose increased threats to wellness and longevity during the over-50 stage of life.
In this article, we’ll look at 6 top foods men over 50 should avoid, along with healthier substitutions to support the unique nutritional needs of middle-aged and senior men.
Food to Avoid #1: Processed Red Meat
Processed red meats like bacon, sausage, cold cuts, and hot dogs are considered hazardous for men passing age 50. These meats are high in saturated fat, sodium, nitrites, and preservatives that raise risks for:
- Heart disease
- Colorectal cancer
- Type 2 diabetes
- Obesity
The high heme iron content of processed meats may also contribute to celI oxidation and inflammation. Men over 50 should limit intake to no more than 2 servings per week.
Healthy Swaps:- Grass-fed beef
- Organic chicken or turkey
- Wild-caught salmon
- Beans and lentils
Food to Avoid #2: Excess Salt
The Dietary Guidelines for Americans recommend limiting sodium intake to under 2,300 mg per day. But the average American male consumes over 3,500 mg. High-salt diets drive up blood pressure, a major risk factor for stroke, heart attack, and kidney disease in men over 50.
Top salty culprits to avoid include canned soups, fast food, frozen meals, chips, and packaged snacks - essentially any processed or restaurant foods. Watch soy sauce, broths, pickles, and cured meats as well.
Healthy Swaps:- Herbs, spices, garlic, lemon
- Low or no-sodium versions
- Home cooked meals
Food to Avoid #3: Refined Grains
Refined grains like white rice, bread, pasta, crackers, baked goods, and cereals have been stripped of beneficial fiber and nutrients. Their high glycemic index can lead to blood sugar spikes and may raise diabetes risk by 30% in men over 50.
Refined grains are also linked to unwanted weight gain and inflammation in older men. Limit intake by avoiding processed grain products and reading labels diligently.
Healthy Swaps:- 100% whole grains like quinoa, brown rice, oats
- Cauliflower rice or noodles
- Beans, lentils, chickpeas
Food to Avoid #4: Excess Alcohol
While some alcohol can offer heart benefits, heavy drinking above 2 drinks daily raises seniors’ risk of liver disease, interactions with medications, falls and fractures, neurological issues, and malnutrition. Warning signs of alcohol abuse in men over 50 include:
- Drinking alone
- Drinking to feel numb or escape
- Hiding drinking habits
- Blacking out or suffering injuries related to drinking
If you observe those patterns in yourself or a loved one, seek help. Moderation or abstinence is wisest for men entering their later decades.
Healthy Swaps:- Sparkling water with fruit
- Herbal tea
- Fresh juices
- Kombucha
Food to Avoid #5: Fried Food
Fried favorites like french fries, chicken fingers, and potato chips should appear only occasionally on plates after middle age. Fried foods tend to be high calorie and low nutrient, often leading to weight gain. Deep frying also produces harmful trans fats that boost bad cholesterol and contribute to cognitive decline in seniors.
Alternatives like baking, grilling, roasting and sautéing are healthier cooking methods. Be choosy about indulging in fried foods as an older adult.
Healthy Swaps:- Baked sweet potato fries
- Grilled chicken
- Roasted veggies
- Air fried tofu
Food to Avoid #6: Packaged Bakery Items
The bags of muffins, cookies, danishes, and donuts lining grocery store shelves may seem convenient but often contain negative health implications. These packaged baked goods tend to be high in refined carbs, added sugars, and unhealthy fats that drive inflammation and BMI creep up in men over 50.
Enjoy smaller portions of homemade baked goods using healthier ingredients instead. Save the packaged pastries as an occasional treat.
Healthy Swaps:- Oatmeal raisin cookies
- Banana bread
- Pumpkin loaf
- Energy balls
Nutrients for Men Over 50 to Focus On
More than just avoiding unhealthy options, men over 50 need to prioritize consuming foods delivering key nutrients that support aging bodies, including:
Protein
Getting adequate high-quality protein protects muscle mass and physical function as men get older. The RDA for protein is 0.8g per kg of body weight daily. Active older men should aim for 1.0-1.2g per kg. Top protein sources are seafood, poultry, eggs, dairy, beans, nuts, and seeds.
Fiber
Fiber aids digestion, balances blood sugar, removes toxins, and feeds probiotics. Men over 50 should target 25-30g of fiber per day from vegetables, fruits, beans, nuts, seeds, and 100% whole grains.
Potassium
This mineral helps control blood pressure and counters sodium effects. Levels decline with age. Men should get 4,700mg of potassium daily from sources like bananas, potatoes, leafy greens, tomatoes, milk, fish, and oranges.
Calcium
Adequate calcium prevents bone loss and reduces fracture risk. Men over 50 need at least 1,000mg daily and should favor dairy, leafy greens, tofu, sardines, and fortified foods.
Vitamin B12
Crucial for neurological function, B12 absorption declines with age. Men over 50 should aim to get the RDA of 2.4mcg per day from animal foods, fortified grains, and potentially supplements.
Iron
Iron deficiencies can develop in older men due to decreased absorption from foods. Consuming iron-rich animal proteins, legumes, nuts, seeds, and leafy greens helps maintain adequate levels.
Probiotics
These friendly bacteria support immunity and digestive health. Men over 50 should incorporate probiotic foods like yogurt, kefir, kimchi, sauerkraut, and kombucha regularly.
Healthy Eating Tips for Men Over 50
Implementing dietary changes can be challenging. Here are tips to eat healthier after turning 50:
- Gradually reduce unhealthy foods vs. eliminating them completely overnight.
- Incorporate new nutritious foods one at a time until they become habits.
- Read food labels carefully and opt for less processed options.
- Learn simple, fast recipes for healthy homemade meals.
- Don’t drink your calories. Stick to water, coffee, tea, and nut milk.
- Practice mindful eating and listen to your body’s fullness signals.
- Treat yourself in moderation for holidays, vacations, and celebrations.
With some adaptations to diet and cooking habits, men can thrive nutritionally through their 50s, 60s, 70s and beyond.
The Takeaway on Foods for Men Over 50
Turning 50 marks an important transition into midlife and later decades. Taking stock of diet and focusing on nourishing, minimally processed foods tailored to aging bodies can help men over 50 feel their best while protecting longevity.
Emphasize healthy protein sources, produce, nuts, seeds, beans, whole grains, and probiotics. Limit processed meats, salt, refined grains, excess alcohol, fried fare, and packaged baked goods. Move towards primarily home cooked meals and control portions of treats.
With some thoughtful food substitutions and preparation adjustments, men over 50 can eat well to support energy, fitness, vitals, and enjoyment of life’s later chapters.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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