Dear Susan,
What should I eat? What should I not eat? I’m so confused about the trends, what’s healthy and not healthy eating. Help!
Dear Confused About Food,
Navigating the ever-changing world of nutrition is like trying to keep up with the latest smartphone: you finally get the hang of one trend, and a new one pops up. If you’re over 50 and feeling like the food pyramid has turned into a food Rubik’s cube, you’re not alone. But don’t worry — let’s break it down into bite-sized, digestible advice.
The Essentials of Healthy Eating
In an era when food fads come and go faster than your Wi-Fi connection, the key to a healthy diet is surprisingly old-school: stick to whole, unprocessed foods. Picture your plate as a colorful canvas, filled with fruits, vegetables, lean proteins, and whole grains. Your grandparents called it “dinner.” Today, we call it “eating clean.”
Protein: Think of protein as the bricks and mortar of your body. It keeps your muscles strong, your metabolism ticking, and — bonus — protein = satiety. Lean options like chicken, turkey, fish, eggs, and plant-based proteins like beans and tofu should be on your plate regularly. And yes, you can still enjoy a nice steak now and then — just remember, moderation is key, unless you’re planning to wrestle a bear. Protein is healing; most people don’t get enough but, as we get older, it helps us maintain muscle mass.
Fiber: Fiber is the unsung hero of your digestive system. It keeps everything moving along smoothly and can even help lower cholesterol. Foods like beans, lentils, oats, and leafy greens are fiber-rich powerhouses. So, load up on them — it’s good for your gut and might just keep you out of the doctor’s office. Gut health is so incredibly important!!
Healthy Fats: Avocados, nuts, and olive oil aren’t just trendy — they’re essential. These healthy fats are like the good guys in a Western, riding in to save your heart and brain from the bad guys (aka unhealthy fats). So, go ahead and use the olive oil and have a handful of nuts, or grass-fed butter. Yum. Just be aware not to go overboard with fats; they are highly caloric.
Fish: Ever heard the saying, “Fish is brain food”? It’s not just a catchy phrase; omega-3 fatty acids in fish like salmon, sardines, and mackerel are great for your brain and heart. Plus, they make you feel fancy at dinner parties.
Water & Electrolytes: Hydration is crucial, but here’s the latest twist: electrolytes are just as important. As we age, maintaining the right balance of sodium, potassium, and magnesium is vital. These electrolytes keep your muscles and nerves firing on all cylinders. A pinch of high-quality salt in your meals can actually be beneficial — especially if you’re still active. Coconut water, leafy greens, and nuts also do a great job of keeping those electrolytes in check.
Foods to Approach With Caution
While it’s important to focus on what you should eat, knowing what to avoid is just as crucial.
Ultra-Processed Foods: If the ingredients list reads like the back of a shampoo bottle, it’s probably best left on the shelf. These foods are often loaded with sugars, unhealthy fats, and more chemicals than your average science experiment. Stick to the good stuff — your body will thank you.
Sugary Treats: We all love a little something sweet, but too much sugar can do more harm than good. Save the pastries and sugary drinks for special occasions, like a birthday or a holiday. I like to have a little dark chocolate everyday; as Martha Stewart says, “It’s a good thing.”
Fad Diets: The diet world is full of crazy ideas — like eating nothing but grapefruit or subsisting on cabbage soup for a week (I may have just dated myself). These “diets” are best left to TikTok or Instagram. Delicious balanced nutrition is the real secret to lasting health. Macro nutrition is a real tool to learn balance.
Alcohol: Here’s the topic that often gets glossed over, but let’s talk about it honestly. Alcohol is a tricky one; while a glass of wine or a cocktail can be a pleasant part of a meal, it’s important to keep consumption in check, especially as we age. Drinking can interfere with sleep, impact medications, and contribute to weight gain, not to mention its effects on liver health. So, enjoy a drink now and then, but make sure it’s in moderation — your body will appreciate it, and so will your future self.
Learn to Cook — Seriously
Now, let’s talk about cooking. If you haven’t already, it’s time to dust off those pots and pans. Cooking at home gives you control over what goes into your food, and it can be a lot of fun — especially when you get the hang of it. Plus, it’s a great way to impress your friends, your grandkids, or even yourself. And now you are making eating healthy delicious. Nourishment should be a lovely ritual. Start simple: roast some veggies, grill a piece of fish, or whip up a stir fry. You can learn so much from YouTube. You might just discover that your kitchen is your new favorite place in the house.
Healthy Eating: The Bottom Line
The secret to eating well isn’t about chasing the latest trend or eliminating entire food groups. It’s about balance, joy, and a little bit of common sense.
And remember: life’s too short to skip dessert every time. Make room for it and savor every yummy bite. Balance is key.
Yours in Flavor and Fun,
The Culinary Connoisseur
