How to eat healthily after 50
Last updated 18th June 2024
4 min read
Eating a healthy diet when you’re over 50 has so many benefits for your physical wellbeing and mental health. It can also make it easier to stay active. And eating good food alongside regular exercise is a great way to lift your mood and stay in shape.
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It's important to seek expert advice from your GP before making any changes to your diet.
How to eat a balanced diet
The NHS says a balanced diet means eating the right proportion of lots of different foods. It also means eating the right amount to keep your body weight healthy. According to their Eatwell Guide(www.nhs.uk opens in a new tab):
- Fruit and vegetables should make up just over a third of what we eat. Five portions a day(www.nhs.uk opens in a new tab) is a good target.
- Starchy food(www.nhs.uk opens in a new tab) (often called carbohydrates) should also make up just over a third of our diet. But aim for higher-fibre options like wholewheat pasta.
- Beans, pulses, fish(www.nhs.uk opens in a new tab), eggs and meat(www.nhs.uk opens in a new tab) can be good sources of protein, vitamins and minerals.
- Dairy products(www.nhs.uk opens in a new tab) like milk, cheese and yoghurt can also be good sources of protein. Just make sure to choose low-sugar varieties.
- It’s best to choose unsaturated fats(www.nhs.uk opens in a new tab) like olive oil.
- You should try to only eat small portions of processed, sugary foods(www.nhs.uk opens in a new tab) like cake, biscuits and soft drinks every now and then.
How to spot processed foods
Processed food(www.nhs.uk opens in a new tab) and drink includes breakfast cereals, bread, crisps, sausage rolls, biscuits, cakes and soft drinks – to name just a few.
Not all processed foods are unhealthy. But salt, sugar and fats are often added to make them last longer and taste better. This means it can be easy to eat more than the recommended amount.
The British Heart Foundation found that people who eat more ultra-processed foods are more likely to get heart or circulatory diseases(www.bhf.org.uk opens in a new tab). This doesn’t mean you have to cut high-salt and sugary processed foods out of your diet completely. Instead, try thinking of them as a treat you have every now and then.
Top tip: Instead of buying fast food, why not try cooking a healthy alternative at home? For example, burgers made with lean beef(www.bhf.org.uk opens in a new tab) and wholemeal bread are delicious. Plus, they're much better for you than a standard take-away burger.
How to read food labels
Knowing how to read and understand food labels can help you make more informed choices about food. The traffic light system(www.food.gov.uk opens in a new tab) on food labels in the UK is set by the Food Standards Agency, and works as follows:
- Red – High amounts of fat, saturated fat, sugars and salt. Foods with lots of red on the label should be eaten in moderation.
- Amber – Medium amounts of fat, saturated fat, sugars and salt. Foods that are mostly amber are generally OK to eat regularly.
- Green – Low amounts of fat, saturated fat, sugars and salt. The more green there is, the healthier the food.
Top tip: Want to know more? The British Heart Foundation has this helpful guide on what you should look for on food labels(www.bhf.org.uk opens in a new tab).
How to drink enough fluid
Water is essential for our health – but that doesn’t mean you have to drink countless glasses of it every day. Sugar-free tea, coffee and even milk can count towards your daily fluid intake(www.nhs.uk opens in a new tab), so aim for 6 to 8 glasses of fluid a day.
Where to find healthy food recipes
A great healthy recipe tool you can use is the British Heart Foundation’s healthy recipe search(www.bhf.org.uk opens in a new tab). It has a range of filters to help you find healthy, tasty recipes. You can filter by dietary needs, cuisine, and by specific conditions like high cholesterol.
You can also use the NHS’s healthier food swaps app(www.nhs.uk opens in a new tab). This lets you scan foods as you shop and shows you what’s really in them. It also suggests healthier alternatives.
Top tip: Our tastebuds get less sensitive over time, making it easy to over-season your food. This can lead to high levels of salt in your diet. BBC Good Food(www.bbcgoodfood.com opens in a new tab) has some great non-salty seasoning ideas, like garlic, black pepper, chilli, lemon juice, herbs and spices. Plus, they have a handy guide on how best to manage your diet by age group.
Continue reading
We hope you found this guide to healthy eating helpful. Remember that you should get advice from your GP or a qualified professional before making any changes to your diet.
To get more inspiration on healthy living, take a look at our other articles:
The thoughts and opinions expressed in the page are those of the authors, intended to be informative, and do not necessarily reflect the official policy or position of SunLife. See our Terms of Use for more info.