As our bodies grow older, our metabolism and the ability to break down certain foods and food groups change. We become more susceptible to illnesses caused by mineral breakdowns and cell deterioration that can come from unhealthy meal choices. Once over the age of 50, we need to adjust our intake and make sure that we are doing the most that we can to stay healthy and assist our bodies fight against diseases. This change can be as easy as the altering of your diet. Here are a variety of diets that can be utilized to your benefit and the types of food that you can eat to fulfuill each of your daily diet requirements.

Fiber-Rich Diet

Bowel function and constipation are problems for many aging adults. A high fiber or "roughage" diet is important for maintenance of a healthy digestive system. High fiber foods include vegetables, fruits, beans, nuts and whole grain products. Also, a consistent intake of water can also help with bowel regularity. Caffeniated drinks should be limited and more water is helpful if you are taking any medications. According to the Over 50 Food Pyramid (http://www.fenwaymedical.com/care-blog/164-senior-citizens-nutrition.html), eight glasses of water is recommended daily. 

Calcium Rich Foods

Calcium and Vitamin D are important for maintaining strong bones and teeth. To prevent osteoporosis after the age of 50, one needs 1,200 milligrams of calcium in their diets. Calcium rich foods include milk, cheese, greens, salmon, dried beans and peas. There are also a variety of calcium fortified foods that can be included in your meals should you be lactose intolerant. Vitamin D also assists with your body's calcium absorption. You can receive your daily recommended amount of Vitamin D in foods such as liquid milk, dry milk products and fortified cereals. Twenty to thirty minutes of exposure to sunlight will also give you the recommended amount of Vitamin D needed....just remember to wear your sunscreen.  

Proteins

Body proteins are built up over several years and are used to maintain cell and organ functions. Protein intake and adequate protein reserves are important to help the prevention of muscle loss and cell breakdown. You can obtain your daily level of proteins in foods such as meats, fish, dried beans or tofu. These foods are also an excellent source of needed minerals such as zinc and iron.

The Plant-Based Diet

Foods packed full of nutrients such as fruits, vegetables and whole grains protect your body cells from deterioration. These foods may also help protect you from the adverse effects of tobacco smoke, pollution and viruses. The Plant Based Diet foods contain antioxidants and phytochemicals that can reduce the risks of cancer and heart disease. A good rule of thumb to remember with the Plant Based Diet is the more colorful the food, the better for you.