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Want to maintain a lean and strong physique as you age? Incorporating certain foods into your diet can be beneficial, according to Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a certified sports dietitian and co-author of the Flat Belly Cookbook for Dummies. “After turning 50, muscle mass naturally decreases, and the body may become less efficient at burning calories. Therefore, foods that are rich in nutrients supporting muscle, bone, and metabolic health become essential,” she explains to ETNT. “Consuming a diverse array of lean proteins, healthy fats, and plant foods rich in fiber each day is crucial for maintaining strength and a healthy body composition.” Here are six foods you should consider adding to your diet after age 50 to help preserve muscle mass.
Eggs
Eggs should be a staple in everyone’s diet, especially for those over 50. Why are they so important? “Eggs provide complete protein,” notes Collingwood. They also contain vitamin B12, which aids in muscle repair and provides consistent energy. If cooking them every morning is inconvenient, consider boiling them in advance as an easy, ready-to-eat protein option.
Leafy Greens
Collingwood also recommends incorporating leafy greens into your meals. These nutrient-rich vegetables can be enjoyed in various forms, including salads, smoothies, and sautéed dishes. “They are loaded with calcium, magnesium, and vitamin K, all essential 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 in protein and probiotics for muscle preservation and gut 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 muscle,” says Collingwood.
Berries
Want a sweet treat that will 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,” Collingwood maintains.
Beans or Lentils
If you are on the hunt for a side dish to fill you up and also fuel fat loss, add some beans or lentils to your plate. “Plant-based protein and fiber to keep blood sugar steady and muscles fueled,” says Collingwood.
And, Don’t Forget to Hydrate and Lift Weights
Her final note? “Combining these foods with regular strength training and adequate hydration is one of the most effective ways to stay lean and strong well into your 50s and beyond,” Collingwood says.
