After the age of 50, there are certain foods you might want to include in your diet to help with your overall health.

The body goes through significant changes that impact nutritional needs as you get older. Between hormonal changes like menopause and changes in blood sugar regulation, both men and women should think about making tweaks to diet plans to help cope with the changes, stay in shape, and prevent certain diseases.

7 Foods To Eat After You Turn 50

1. Beans and legumes

High in fibre and plant-based protein, black beans, white beans, and chickpeas are great for heart health, blood sugar management, and weight control. They're easy to incorporate into salads, soups, or stews. Bonus: They don't cost nearly as much as animal protein!

• These 31 Bean Recipes Are Anything But Boring

2. Cottage cheese

High in protein, cottage cheese is a great option for any meal or as a snack. Opt for low-sodium versions if you are watching your blood pressure. It can be paired with fresh fruit, made into pancakes, or served with a lunch snack plate.

• Quick Spinach Pasta With Cottage Cheese

3. Leafy green vegetables

4. Berries

Blueberries, strawberries, and blackberries are rich in antioxidants and fibre, making them allies in reducing inflammation, preventing certain cancers, and maintaining stable blood sugar levels. They can be enjoyed plain, in smoothies, or as a light dessert.

• 31 Recipes To Make Using Fresh Blueberries 

5. Salmon

This rich fish is a valuable source of heart-healthy omega-3 and lean protein. Low in saturated fat, it lends itself to a multitude of recipes, from sheet pan-baked fillets to sushi.

• Our Best Salmon Recipes That Will Melt In Your Mouth

6. Nuts and seeds

Almonds, walnuts, chia seeds, and flax seeds are packed with healthy fats and fibre. They help maintain healthy cholesterol levels, support digestion, and provide plant-based protein. A handful as a snack or in your salads is enough to boost your health.

• Superfood Spotlight: Chia Seeds

7. Quinoa and brown rice

These whole grains provide complex carbohydrates and fibre for long-lasting energy and easy digestion. Perfect as a side dish or salad base, they also help stabilize blood sugar.

• 42 Flavour-Packed Rice Recipes

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