As you age, adapting your diet becomes crucial to staying healthy and in shape. Without mindful eating, it’s easy to gain as much as a pound of body fat—or more—each month. Even if weight loss isn’t your primary goal, paying attention to your food choices after 50 is essential for maintaining overall health and vitality. To make this transition easier, we’ve consulted an expert to bring you the best low-calorie foods everyone over 50 should include in their diet to stay lean. With a few tweaks to your weekly grocery list, you can enjoy long-lasting benefits.
"Focusing on low-calorie, nutrient-dense foods is key for individuals over 50 aiming to maintain a lean physique and healthy body weight," says Lena Bakovic, MS, RDN, CNSC, a registered dietitian nutritionist with expertise in gut health, weight management, chronic disease, intuitive eating, and overall wellness.
Cruciferous Veggies
Cruciferous vegetables such as broccoli, kale, and cauliflower are nutritional powerhouses, packed with vitamins, minerals, and antioxidants.
"The antioxidants in these vegetables combat free radicals, which can contribute to chronic conditions like heart disease and cancer," explains Lena Bakovic, MS, RDN, CNSC. "They’re also high in dietary fiber, which supports digestion and gut health while promoting a feeling of fullness. This helps prevent overeating throughout the day, making them a valuable addition to a healthy diet."
Berries
Berries like strawberries, blueberries, raspberries, and blackberries are packed with fiber and essential nutrients.
"They’re also lower in carbohydrates compared to many other fruits," notes Lena Bakovic, MS, RDN, CNSC. "This can help stabilize blood sugar levels throughout the day and reduce excessive carbohydrate intake, which may otherwise lead to unwanted weight gain over time."
Leafy Greens
Leafy greens such as romaine, spinach, Swiss chard, and bok choy are rich in antioxidants, nutrients, and dietary fiber.
"The fiber in these greens helps promote feelings of fullness, which can prevent overeating and support weight maintenance or weight loss goals," explains Lena Bakovic, MS, RDN, CNSC.
Legumes
Legumes, such as chickpeas, beans, and lentils, are excellent sources of both protein and fiber. These nutrients work together to promote feelings of fullness and help curb cravings, making them a valuable addition to a healthy diet.
Probiotic-Rich Foods
Probiotic-rich foods like kefir and Greek yogurt are excellent for supporting gut health, especially for individuals over 50.
"Greek yogurt is particularly high in protein compared to traditional yogurts, which helps promote a prolonged feeling of fullness," says Lena Bakovic, MS, RDN, CNSC. "It’s a versatile option, perfect as a snack or incorporated into meals, such as in a breakfast yogurt parfait."
Healthy Fats
Healthy fats, such as olive oil and avocados, are not only filling and satisfying but also beneficial for heart health. "They help reduce inflammation and lower the risk of chronic diseases, making them especially valuable for individuals over 50," explains Lena Bakovic, MS, RDN, CNSC.