As we age, our bodies change and so do our nutritional needs. What worked in our 20s and 30s doesn’t always give us the same results in our 50s, 60s and beyond. The great news? With the right foods, we can boost our energy, support muscle health, protect our bones, and keep our minds sharp.
Here are some simple nutrition tips for our over-50s community to help you feel your best every day:
After 50, maintaining muscle mass becomes harder. Eating enough protein helps keep muscles strong, supports recovery after exercise, and helps with weight management. Aim for protein at every meal: eggs, lean meats, fish, Greek yoghurt, beans, or tofu.
Tip: Try a protein-rich breakfast to keep your energy steady all morning.
Our bones naturally lose density as we age, increasing the risk of osteoporosis. Prioritise calcium (dairy, leafy greens, almonds) and vitamin D (sunshine, salmon, fortified foods).
Tip: Pair calcium-rich foods with a source of vitamin D to boost absorption.
Did you know our thirst signals become weaker as we age? Many people over 50 simply don’t drink enough water. Keep a water bottle nearby and sip throughout the day.
Tip: Herbal teas and water-rich foods like cucumbers and melons also count toward hydration.
Fibre helps keep digestion regular, lowers cholesterol, and supports healthy blood sugar levels. Add wholegrains, fruit, vegetables, beans and lentils.
Tip: Slowly increase fibre to avoid bloating, and drink plenty of water alongside.
Metabolism naturally slows down with age, so being mindful of portion sizes helps manage energy levels and weight. Focus on nutrient-dense foods instead of large portions of processed meals.
Tip: a smaller plate can make a big difference!
Omega-3s (from salmon, chia seeds, walnuts) are great for heart and brain health. Add them into your weekly diet to support memory and reduce inflammation.
They can lead to energy crashes, weight gain, and increase the risk of diabetes. Choose fresh, whole foods where possible.
Tip: Save sweet treats for special occasions rather than daily snacks
Healthy eating after 50 doesn’t mean restriction, it's about nourishing your body so you can enjoy life to the fullest. Pairing good nutrition with regular exercise, sleep, and social connection creates the perfect recipe for energy and wellbeing.
At Avanti, we’re here to support you every step of the way from training programs to group classes and guidance around healthy living.
What’s one small nutrition change you could start with this week?
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