As we get older, eating well becomes even more important. Getting enough protein, fiber and healthy fats can help support muscle strength, digestion and overall health. Here’s some good news: you don’t have to make big changes to your meals to improve your nutrition. Something as simple as adding a spoonful of seeds to your daily routine can be a helpful place to start. Seeds may be small, but they can pack a surprising amount of nutrition into every serving. Why seeds are wo

As we get older, making smart food choices becomes even more important. Seafood can be a great source of protein and heart-friendly omega-3 fats, but not every fish dish offers the same benefits. The secret? Choose the right seafood, watch the added salt and sauces, and pay attention to how your food is cooked. 1. Salmon: A smart choice for your heart Salmon is rich in omega-3 fatty acids, which support heart health. Enjoy it baked, grilled, or roasted with lemon and herbs. C

Getting enough protein can help you maintain muscle, stay active, and support your health as you get older. These 10 everyday foods make it easier to add more protein to your meals. Have you noticed that staying strong seems to take a little more effort than it used to? You're not alone. As we age, our bodies naturally tend to lose muscle, making it increasingly important to pay attention to what we eat and how much we move. One nutrient deserves special attention: protein. P

Tossing and turning at night? Your evening eating habits could be part of the problem. These common foods may trigger heartburn, upset your stomach, or make it harder to get a good night's rest. A good night's sleep becomes especially valuable as we get older. But if you regularly wake up with heartburn, feel bloated when you lie down, or struggle to fall asleep, it may be worth taking a closer look at what you're eating in the evening. Some popular snacks and meals can make

Eating healthier after 50 doesn’t have to be complicated. But some foods that look good for you may contain more sugar, salt, or highly processed ingredients than you realize. Walk down any grocery store aisle, and you’ll see packages promising better health. Words such as natural, organic, high-protein, and whole grain can make a product seem like a smart choice. But here’s the catch: just because a food sounds healthy doesn’t mean it’s the best option for your body. Nutriti

If you’ve been told that sugar is “toxic,” you’re not alone. Social media is full of warnings that sugar is aging your body, causing inflammation, and damaging your health. But the truth is less dramatic—and more useful. Sugar isn’t a poison. But eating too much added sugar, especially on a regular basis, can make it harder to maintain a healthy weight, steady blood sugar, and good metabolic health. And after 50, paying attention to how much added sugar you eat can be a smart

Let’s be honest: Sometimes cooking a healthy meal just isn’t happening. You’re traveling, running errands, meeting friends, or simply don’t feel like cooking. That’s where the drive-thru comes in. The good news? You don’t have to give up fast food to eat better after 50. You just need to know what to look for. As we get older, getting enough protein and fiber becomes especially useful for staying satisfied and supporting overall health. At the same time, it makes sense to pay

Peanut butter has been a favorite for generations. It’s easy to spread on toast, stir into oatmeal, or enjoy with an apple or banana. But is eating peanut butter every day actually good for you? For most people, it can be. Peanut butter provides protein, healthy fats, and other nutrients that can make it a satisfying addition to a balanced diet. Nutrition experts also emphasize that getting protein from a variety of foods is important rather than relying on just one source. W

Yogurt can be an easy breakfast or snack, but walk into a grocery store and you'll find dozens of choices. So how do you know which one is worth buying? A recent Food Network article from registered dietitian Toby Amidor highlights nine yogurt brands and explains what shoppers should look for on the label. For older adults, a few things may be especially worth checking: protein, added sugar, calcium, vitamin D, and live cultures. What should you look for? 1. Protein Protein b

As the years tick by, our bodies change in subtle yet significant ways. Keeping up with grandchildren, tending to the garden, or simply getting out of a comfortable armchair requires a foundation of physical strength. Yet, many older adults are unaware that maintaining this strength requires a proactive approach to nutrition—specifically, getting enough protein. Far from just being a buzzword for bodybuilders, protein is the fundamental building block of life. For seniors, it

Have you ever found yourself standing in the kitchen, reaching for cookies, chips, ice cream or another favorite treat — even though you aren't really hungry? You're not alone. Food cravings happen to almost everyone. And according to registered dietitian and TODAY nutrition expert Joy Bauer, a craving isn't always a sign that your body needs food. Sometimes, your mind is asking for a reward, comfort or a distraction. The good news is that you don't have to fight the craving

As we get older, keeping our bones strong becomes more important than ever. Strong bones help us stay active, steady on our feet, and independent. But bone health isn't just about taking calcium or drinking a glass of milk. What you eat every day can also make a difference. The good news? You don't have to completely change your diet. A few simple swaps can help you get more of the nutrients your bones need while cutting back on foods that may work against them. Here are seve

As we get older, eating well becomes more important — but healthy eating doesn't have to mean expensive foods, complicated recipes, or a complete change in the way you eat. Some ordinary foods are packed with nutrients that can help support your heart, brain, muscles, bones, and digestive system. You may have heard these foods called “superfoods.” There is no official medical definition of a superfood, but the term is often used for foods that provide a lot of useful nutrient

If you’re over 50 and finding it harder to lose weight, you’re not imagining things. As we get older, our bodies change. We tend to lose muscle, become less active, and may burn fewer calories than we did when we were younger. Certain health conditions and medications can also make weight management more difficult. But here’s the good news: you can still lose excess weight and improve your health after 50. The key is to stop looking for a quick fix and start focusing on simpl

As we get older, taking care of our heart becomes even more important. The good news is that eating for heart health doesn't have to mean giving up everything you enjoy. In fact, some of the foods cardiologists eat regularly are simple, affordable, and easy to add to everyday meals. Here are three heart-friendly food combinations that doctors themselves enjoy. 1. Nuts and Raisins: A Simple Snack If you need something to eat between meals, try a small handful of unsalted nuts

Toast has earned its place as a breakfast classic for a reason. It is inexpensive, easy to prepare and requires very little time in the kitchen. But if your usual breakfast is a slice of white toast with butter or jam, you may be able to make that simple meal more satisfying with a few easy changes. The trick isn't to give up toast. It's to give your toast a better topping. For older adults, a balanced breakfast can be especially helpful because protein, fiber and nutrient-ri

When the afternoon hunger hits, a bag of chips can be awfully tempting. But after 50, what you choose between meals can matter more than you might think. The right snack can help you stay satisfied while adding protein, fiber, healthy fats, vitamins, and minerals to your day. Choosing lower-sodium options can also help you keep an eye on your salt intake. That doesn't mean giving up salty or crunchy foods. It simply means making smarter swaps. Here are 12 satisfying snacks wo

If you love the satisfying crunch of a pickle, you don't necessarily have to give it up as you get older. Pickles can be a low-calorie, low-fat snack and provide small amounts of fiber, vitamin A, vitamin K and antioxidants. But there's an important catch: many pickles are loaded with sodium. And after 50, that's something worth paying attention to — particularly if you're watching your blood pressure or trying to protect your heart. So, Are Pickles Good for You? The answer i

Think you have to give up potatoes, pasta, peanut butter or even pizza to eat well after 50? Not so fast. By the time we reach 50, many of us have heard plenty of nutrition rules: Avoid carbs. Skip the yolks. Never eat anything with fat. Stay away from red meat. And definitely don't touch pizza. But healthy eating doesn't have to mean giving up the foods you love. What matters more is the quality of the food, portion size and what you pair it with. Many foods that have develo

If you’ve spent years jumping from one diet to another, you’re not alone. Maybe you’ve counted calories, cut carbs, skipped meals, tried shakes or cleanses, or followed a strict plan that worked—until it didn’t. You lost weight, gained some of it back, and eventually found yourself thinking, “I’ll start over Monday.” That cycle is exhausting. And after 50, it can be especially frustrating when the strategies that once seemed to work no longer feel realistic—or sustainable. Th

You probably know that eating too much salt isn't good for you. But you may not realize just how much sodium you're getting every day—or what happens inside your body when you regularly get too much. The surprising part? Much of the sodium in your diet may not come from the salt shaker at all. It can be hiding in packaged, prepared and processed foods. According to the American Heart Association, most adults should consume no more than 2,300 milligrams of sodium per day. Yet

Cottage cheese has been around for decades, but this classic dairy food is gaining new appreciation as more people look for simple, nutritious ways to support their health. Once considered a plain diet staple, cottage cheese is now recognized as a versatile ingredient that can add protein, important nutrients, and satisfying flavor to everyday meals. Whether you enjoy it at breakfast, as a snack, or mixed into your favorite recipes, cottage cheese is an easy way to add more n

There was a time when I could pull into a drive-thru, order the biggest sandwich on the menu, add fries and a soda, and never think twice about it. Those days are behind me—not because I can't enjoy a good sandwich anymore, but because my body reminds me that I'm not 25. After turning 50, I started paying closer attention to how food makes me feel. A lunch that once gave me energy can now leave me sluggish for the rest of the afternoon. My blood pressure deserves more attenti

By the time you reach your 60s, you've probably spent more time in hospitals than you ever expected. Whether it's for surgery, visiting a spouse, or supporting a friend, one thing many of us remember isn't just the care—it’s the food. For years, hospital meals have carried a reputation for being bland, overly processed, and disconnected from the idea of healing. That's why I found it encouraging to see a major hospital commit to serving healthier, less processed meals as part

By the time you reach your 50s, you've probably seen enough health trends come and go to know that there are no magic solutions. I've watched diet fads promise miracles, food companies repackage junk with healthier labels, and politicians argue about nutrition while Americans continue to struggle with obesity, diabetes, and heart disease. That's why Arkansas' decision to stop allowing SNAP benefits to be used for candy and soft drinks caught my attention. Whether you agree wi

For many of us who have crossed the 50-year mark, staying healthy is no longer about chasing the latest diet trend. It’s about making sensible choices that have stood the test of time: eating real food, staying active, and giving our bodies the fuel they need to keep up with the demands of life. Protein has always been an important part of a strong diet. It helps maintain muscle, supports everyday energy, and becomes especially valuable as we get older. Eggs have long earned

Many Americans grew up believing healthy eating meant bland food and endless salads. Fortunately, that doesn't have to be the case. If you've reached your 50s or beyond, you've probably learned that common sense usually beats every new diet trend that comes along. Sometimes the old ways—cooking at home with real ingredients—turn out to be the smartest choice. That's one reason spicy foods deserve another look. Hot peppers have been part of traditional cooking around the world

For years, it seemed like every new health headline came with another warning about something Americans have enjoyed for generations. Eggs were bad. Butter was bad. Coffee was supposedly next on the chopping block. Now, the science is telling a more encouraging story. A major new study following more than 350,000 adults for over a decade found that people who regularly drank coffee had lower rates of serious liver disease, liver cancer, and liver-related deaths than those who

For years we've been told that every new health breakthrough would come from an expensive prescription or the latest miracle supplement. Sometimes, though, science ends up confirming what previous generations practiced without thinking twice: eat real food, stay active, and take care of yourself before problems begin. A new study examining more than 2,000 older adults suggests that people with higher levels of vitamin C in their blood tended to have healthier brain structures

I've been around long enough to remember when a potato chip was just a potato chip. Nobody claimed it would change your life, balance your gut, or make you feel twenty years younger. Today, every bag on the grocery shelf seems to promise something—organic, keto, paleo, protein-packed, air-popped, avocado-oil cooked, and a dozen other buzzwords. Here's the truth: a chip is still a snack. The goal isn't to pretend it's health food. The goal is to choose one that's made with dec

Craving something sweet doesn't mean you have to abandon your healthy eating goals. After age 50, the right snacks can satisfy your sweet tooth while supporting heart health, stronger bones, steady blood sugar, and lasting energy. Instead of reaching for sugary desserts, try these naturally sweet options packed with nutrients your body needs. 1. Enjoy Fresh, Seasonal Fruit Fresh fruit is one of the healthiest ways to satisfy a craving for sweets. Seasonal favorites like berri

Whether you enjoy sipping a steaming mug on a quiet morning or reaching for a tall glass of iced tea on a warm afternoon, there's good news: both hot and iced tea can be part of a healthy lifestyle. Many adults over 50 are looking for simple ways to support heart health, stay hydrated, and add more antioxidants to their diets. Tea checks all those boxes—as long as it's brewed from real tea leaves and isn't loaded with sugar. Is Hot Tea Healthier Than Iced Tea? The short answe

After age 50, keeping cholesterol in a healthy range becomes even more important. As we get older, our risk of heart disease naturally increases, but everyday food choices can make a meaningful difference. While medication is the right choice for many people, a heart-healthy diet remains one of the most effective ways to support healthy cholesterol levels and protect your cardiovascular health. The key isn't eliminating entire food groups—it's adding more foods that naturally

As we get older, the foods we eat have an even greater impact on our energy, heart health, and blood sugar. If you're living with type 2 diabetes—or simply trying to lower your risk—you don't have to give up your favorite meals. The secret is making smarter swaps that deliver flavor without overwhelming your body with excess calories, refined carbohydrates, or sodium. Here are practical meal ideas that can help you enjoy eating while supporting healthy blood sugar levels. Sta

Tomatoes are a staple in many kitchens, but they may deserve even more attention as we get older. Whether you enjoy them fresh in salads, cooked into soups, or blended into pasta sauce, tomatoes provide nutrients that support several areas of health that become increasingly important after age 50. Supporting Heart Health Heart disease remains a major concern for older adults, and tomatoes contain several nutrients that may help protect cardiovascular health. One of the most n

Summer cookouts, baseball games, and family gatherings often come with one familiar favorite: the hot dog. For many adults over 50, hot dogs bring back fond memories and remain a simple, satisfying meal. But are they a good choice as we age? The answer isn't a simple yes or no. What Changes After 50? As we get older, our nutritional needs shift. Heart health, blood pressure, cholesterol levels, and maintaining a healthy weight become increasingly important. Many traditional h

“Protein” has become a major health buzzword in marketing, but the label alone doesn’t make a food nutritious. While many products promote their protein content, not all high-protein foods offer the same overall health benefits. Why "Protein" Doesn't Always Mean "Healthy" Protein is a macronutrient, along with fat and carbohydrates, all of which are equally important to include in your diet for different reasons. Many foods contain protein, but that doesn't automatically make

Sometimes there’s itching; there’s usually pain and inflammation; and then there’s bleeding. Hemorrhoids and their symptoms are distressing and uncomfortable, no matter the kind you have. To help bring you relief, the American Gastroenterological Association published new guidelines about the condition, including the type of food you should prioritize to keep the contents of your intestines moving and, as a result, your backside hemorrhoid-free. Gut Health Tip of the Day: Pri

Getting enough protein is important, especially as we get older. Not only is protein critical for all our cells to function properly, but it’s also essential for building and maintaining strong bones and muscles. There are other benefits to adding more protein to your daily meals, too. A higher-protein diet can help promote weight loss, keep you feeling fuller longer and improve blood sugar stability. But it isn’t always easy to eat enough of it. For most older adults, daily

Inflammation can help your body defend itself from infection and injury. But chronic inflammation can lead to disease. Stress, low activity levels, and foods that cause inflammation can increase this risk. For this reason, eating foods that can help reduce inflammation is strongly advisable. What are the top anti-inflammatory foods? Foods like fruits, vegetables, and spices contain anti-inflammatory compounds and may help reduce inflammation. The most anti-inflammatory foods

While there are many healthy foods to choose from when grocery shopping, some are more nutrient-packed than others. These so-called superfoods are richer in essential nutrients like vitamins, minerals, and antioxidants, offering maximum health benefits for minimal calories. They can include vegetables, fruits, grains, and more. So, what are the top superfoods worth adding to your grocery cart ASAP? According to Pollock Communications and Today's Dietitian's annual "What's Tre

Swap your vitamin C supplements for nutrient-rich foods such as kiwi, tomatoes, and strawberries. These foods easily cover your daily vitamin C requirement while providing fiber and other essential nutrients. 1. Acerola Cherry Serving: 1/2 cup Vitamin C: 825 milligrams (mg) Daily value: 1,100% for women, 917% for men Acerola cherries, grown in some tropical regions, have the highest vitamin C content of any food, making them a natural vitamin C supplement. If you live in the

Loaded With Lycopene The cheery red color comes from lycopene, an antioxidant. Studies show it may help curb your risk of cancer and diabetes as part of a healthy lifestyle. Watermelon has more of this nutrient than any other fruit or veggie -- even tomatoes. To load up on lycopene, choose a melon with bright red flesh rather than yellow or orange. And the riper, the better. Also, seedless melon tends to have more lycopene than those with seeds. Sun Benefit? Some pigments hel

Getting enough quality protein in your diet doesn't always have to put a dent in your wallet. Some of the top, least expensive healthy protein sources to consider incorporating into your routine include canned tuna, beans, eggs, and more. 1. Greek Yogurt Greek yogurt is a relatively inexpensive dairy product that's packed with protein. With a 7-ounce (oz) container of low-fat plain Greek yogurt, you'll get 20 grams (g) of protein, which equals about 40% of the recommended Dai

Between the quick service and oftentimes lower price points, eating at a fast-food restaurant is a convenient choice for many people on the go. While fast-food menus are often loaded with meals that are high in calories and saturated fat, most restaurants offer salads as a healthier alternative. While it may seem like any salad is a nutritious choice, especially when compared to burgers or fried chicken, not all salads are created equal. Depending on your order, a salad from

Sometimes life happens, your stomach is growling, and the best option you have is to grab something quick from the drive-thru. Fast food on occasion doesn’t have to be a deal-breaker for a nutritious diet. Sandwiches, wraps and burgers are standard fare, since they can be handheld for eating on the go. But beyond their convenience, choosing the highest-protein sandwich on the menu can also keep you feeling full longer while maintaining your energy levels for whatever you have

Cherry Pits The hard stone in the center of cherries is full of prussic acid, also known as cyanide, which is poisonous. But there’s no need to freak out if you accidentally swallow one -- intact pits just pass through your system and out the other end. Avoid crunching or crushing pits as you nosh on your cherries. Apple Seeds Apple seeds also have cyanide, so throwing back a handful as a snack isn’t smart. Luckily, apple seeds have a protective coating that keeps the cyanide

The whole narrative around dietary fat can be confusing, especially for those of us alive in the ‘90s (or earlier), when low-fat everything was the holy grail of healthy eating. But more recent science has confirmed that consuming fat is key to good health and urged eaters to focus on enjoying “healthy fats.” But what are healthy fats anyway? And what foods contain them? The poster child for healthy fats is an avocado, but it's a big culinary world out there! For variety's sa

Definition A low-carb diet limits carbohydrates, often called carbs, such as those found in grains, starchy vegetables and fruit. A low-carb diet focuses on foods high in protein and fat. Many types of low-carb diets exist. Each diet varies in the type and amount of carbs you can eat. Purpose You or your healthcare team may choose a low-carb diet to help you lose weight. Some low-carb diets may have benefits beyond weight loss, such as lowering your risk of type 2 diabetes or

If you’ve noticed your grocery bill steadily creeping up, you’re in good company. From bread to eggs to meat, food prices have been on the rise in the U.S. In fact, grocery store and supermarket prices increased 1.1 percent in just one month this year (from September to October) and are 5.4 percent higher than they were in October 2020, according to the U.S. Department of Agriculture (USDA). It’s a concerning trend, but it doesn’t mean you have to choose between eating heal