Nutrition After 50: Keep Your Muscle, Bones and Brain Strong

After 50 the body changes quietly. Muscle declines little by little, bones thin, metabolism slows and appetite may fall. Many people choose to "eat less" to control their weight, which, if done the wrong way, loses more muscle than fat. That's why I prefer to say "eat on target" rather than "eat less".

The goals of eating after 50

• Keep muscle mass and strength and prevent muscle wasting (sarcopenia), which raises the risk of falls and dependence on others
• Look after your bones and reduce fractures
• Control blood pressure, blood sugar, cholesterol and waist size
• Look after your brain, mood and sleep
• For men, this also includes blood vessel health and sexual function, which go hand in hand with the heart

1. Protein: the nutrient people this age often don't get enough of

The PROT-AGE study group on nutrition in older people recommends about 1.0–1.2 g of protein per kilogram of body weight per day for healthy older adults, and possibly more for people with chronic illness or recovering from illness. For example, someone weighing 70 kg should get about 70–85 g a day.

• Spread it across every meal, about 25–30 g per meal, rather than packing it into one
• Good sources: fish, eggs, chicken, tofu, soybeans, milk, yogurt, dried beans
• Whey protein helps people who can't get enough from food, but isn't necessary for everyone

Protein works best together with strength (resistance) training at least 2 days a week. See more about muscle and hormones in How much can TRT build muscle, and how to build muscle properly.

Protein

Amount

• 1.0–1.2 g/kg/day (PROT-AGE)
• 70 kg ≈ 70–85 g/day

Spread across meals

• 25–30 g per meal
• Better than one big meal

Good sources

• Fish, eggs, chicken, tofu
• Milk, yogurt, dried beans

Pair with strength training

• At least 2 days/week

Caution

• Chronic kidney disease: ask your doctor before increasing

2. Calcium and vitamin D

Men aged 51–70 need about 1,000 mg of calcium a day; women after menopause and everyone over 70 need about 1,200 mg. Focus on food, such as milk, yogurt, firm tofu, small fish eaten whole and green leafy vegetables. Vitamin D comes from sunlight and food; supplements should be considered case by case. Details are in Calcium, zinc and vitamin D.

3. Fiber, vegetables and fruit

Aim for 25–30 g of fiber a day to help bowel movements, lower LDL, control blood sugar and reduce the risk of colorectal cancer.

• Swap white rice at some meals for brown rice, Riceberry rice or mixed rice
• Fill at least half your plate with vegetables at every meal
• Eat 2–3 portions of fruit a day, choosing ones that aren't very sweet. If you have diabetes, be careful with very sweet fruits such as durian, longan and ripe mango.

4. Healthy fats

Eat fish at least 2 meals a week, a small handful of nuts, and use good vegetable oils instead of lard or coconut milk. Read more in Healthy fats: how to choose.

5. What to limit

Add more

• Protein at every meal
• Fiber 25–30 g/day; half the plate vegetables
• Fish 2 meals/week; a small handful of nuts
• Calcium from food, and regular fluids

Limit

• Sodium ≤ 2,000 mg/day (~1 teaspoon of salt)
• Sugar ≤ 6 teaspoons/day
• Alcohol: the less the better
• Fried food, processed meat: only occasionally

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6. Water, and the small things that matter

Older people feel less thirsty, so drink water at regular times and aim for pale yellow urine, unless your doctor has told you to limit fluids, for example with heart failure or some stages of kidney disease. Problems with teeth, gums and dentures also reduce how much protein you can eat, so have a dental check at least once a year.

About antioxidants and supplements

Vegetables, colorful fruit, green tea and nuts are good foods, but high-dose antioxidant pills have not been proven to slow ageing or prevent cancer, and some increase risk in certain groups. Read more in Vitamin level testing: is it necessary?

When to see a doctor

• Unintended weight loss of more than 5% in 6–12 months
• Loss of appetite, trouble swallowing, chronic bloating, blood in the stool
• Walking more slowly, difficulty getting up from a chair, frequent falls
• Several chronic diseases, or taking many medicines and being unsure what you can eat

At Dr. Kris Clinic I assess your nutrition, muscle mass and chronic conditions, then plan meals that fit your real life, including talking about hormones and sexual health at this age. English-speaking consultations are available. Read on in Men's health after 50: what to look after.