As you grow older, your dietary requirements evolve, particularly when aiming for weight loss. You’re likely aware of what to steer clear from: sugar, processed foods, and fried items. So, what should you consume instead? We consulted Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board-Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, for guidance on foods people over 50 should eat. She highlighted foods that promote muscle, bone, and heart health — crucial aspects of fitness after 50. Here are the 7 top foods to consume for a healthier body after 50.

Fatty Fish

For weight loss after 50, salmon and other fatty fish are crucial. These seafood proteins are “rich in omega-3 fatty acids to reduce inflammation and safeguard heart and brain health,” Collingwood notes. “They provide high-quality protein to help maintain lean muscle mass.”

Greek Yogurt

Collingwood recommends Greek yogurt for those over 50 and for all ages. “It’s high in protein for muscle retention,” she remarks. “It supplies calcium and vitamin D (in fortified versions) for strong bones.” Be sure to choose low-fat Greek yogurt without added sugar from flavoring or fruit. She advises adding your own extras.

Eggs

Make sure to eat eggs. “A complete protein source with all essential amino acids,” Collingwood says. “Contains choline, important for brain health, and vitamin D.” There are so many ways to enjoy them, but consider boiling a batch at the start of the week so you can snack on them whenever you get a craving.

Leafy Greens

Eat your leafy greens, including spinach, kale, and arugula. “Loaded with calcium, magnesium, vitamin K, and antioxidants for bone and cardiovascular health,” says Collingwood. “High fiber supports digestion and blood sugar balance.”6254a4d1642c605c54bf1cab17d50f1e

Berries

If you need something sweet, grab a handful of berries. Collingwood recommends blueberries, strawberries, and raspberries. “Packed with antioxidants and fiber. Support brain health, reduce inflammation, and aid recovery from exercise,” she says.

Nuts

Nuts and seeds (almonds, walnuts, chia, flax) are another thing you should be eating. They provide healthy fats, protein, and fiber,” she says. “Support heart health, satiety, and stable blood sugar levels.”

Beans and Lentils

And lastly, Collingwood recommends beans and lentils. “Plant-based protein with fiber to support muscle maintenance and digestive health. Rich in potassium and magnesium for blood pressure and heart health,” she explains.