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Denise Austin

Fit Over 50: Top 3 Foods To Eat

Denise Austin
by Denise Austin | 
 | 
Nutrition
It's another Fit Over 50 post - so important to helping us get and stay healthy as we age! Today we are going to look at the top three foods YOU should be eating as you reach or pass the age of 50. My top three are salmon, lentils and berries - but find out why! 


Salmon for Omega-3 Fatty Acids. Foods that contain plenty of omega-3s are beneficial in so many ways - they can help to minimize depression and anxiety, improve eye health, are beneficial to heart health, help to fight inflammation and autoimmune disease, and help to fight against age-related brain decline such as Alzheimer's disease. After that list, making sure you get enough omega-3s in your diet should be second nature! You can take an omega-3 supplement, or add them to your diet via cold-water, oily fish such as salmon, sardines, herring and cod, or eat more omega-3 enriched eggs, flaxseed and walnuts. I personally try to eat salmon at least twice a week, and eggs are a mainstay in my recipes - try my Open Faced Breakfast Sandwich and use omega-3 enriched eggs!

Lentils for Fiber. No doubt about it, as we get older, fiber is essential to overall health. It helps keeps our systems moving, which in turn gives us energy, helps maintain a healthy weight, lowers cholesterol levels, and helps to maintain healthy blood sugar levels. All of these are important as we get older, so make sure you get enough fiber - the Mayo Clinic suggests at the minimum, women aim for 21-25 grams each day, and men go for 30-38 grams. The good news is that most sources of fiber are delicious and inexpensive! Simply add more beans and lentils, fruit and vegetables, and whole grains to your diet. I love making this Bold Beet and Lentil Salad when I have guests, as it is tangy, refreshing and satisfying - and a good source of fiber!

Berries for Antioxidants. Berries are my favorite source of antioxidants, which help protect your cells against free radicals, which can wreak havoc on your immune system, heart and eye health, and even your skin. That's why I recommend making sure you eat plenty of fruits and vegetables - aim for half your plate being filled with produce at each meal - as they are good sources of antioxidants. My Strawberry Daiquiri recipe is refreshing and a fun way to get your antioxidant intake up, so give it a try!

Add these ingredients to your grocery list, and you will feel a difference as you begin to eat for your health!

Let's live EVER BETTER™ - together!

Denise