{"id":375333,"date":"2025-12-28T05:43:17","date_gmt":"2025-12-28T05:43:17","guid":{"rendered":"https:\/\/www.newsbeep.com\/au\/375333\/"},"modified":"2025-12-28T05:43:17","modified_gmt":"2025-12-28T05:43:17","slug":"11-foods-people-over-55-should-eat-every-day","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/au\/375333\/","title":{"rendered":"11 Foods People Over 55 Should Eat Every Day"},"content":{"rendered":"<p>Dietitians say these everyday foods support muscle, bone, heart, and brain health after 55.<\/p>\n<p>As you age, a consistently healthy diet becomes more critical. Tara Collingwood, MS, RDN, CSSD, LD\/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the <a rel=\"noopener noreferrer external nofollow\" href=\"https:\/\/www.amazon.com\/Flat-Belly-Cookbook-Dummies-Palinski-Wade\/dp\/1118692667\" target=\"_blank\">Flat Belly Cookbook for Dummies<\/a>, explains the importance of maintaining a healthy diet every single day <a rel=\"noopener noreferrer nofollow\" href=\"https:\/\/www.eatthis.com\/best-low-impact-exercises-melt-belly-fat-after-55\/\" target=\"_blank\">after 55<\/a>. After you turn 55, \u201cmuscle protein synthesis declines,\u201d she says. Also, \u201cbone turnover increases, inflammation and oxidative stress rise, and nutrient absorption becomes less efficient,\u201d she says. \u201cConsistency matters more than perfection.\u201d Here are 11 foods people over 55 should eat every day.<\/p>\n<p>\tLeafy Greens<\/p>\n<p><img xmlns=\"\" loading=\"lazy\" fetchpriority=\"high\" decoding=\"async\" class=\"lazyload alignnone size-medium wp-image-756490\" http:=\"\" viewbox=\"&quot;0\" src=\"https:\/\/www.newsbeep.com\/au\/wp-content\/uploads\/2025\/12\/leafy-greens-kale-spinach.jpg\" alt=\"leafy greens with kale and spinach\" width=\"640\" height=\"469\"  \/>Shutterstock<\/p>\n<p>Make sure you are eating leafy greens, including spinach, kale, and collards. Why? They are \u201crich in\u00a0vitamin K, folate, and magnesium,\u201d says Collingwood. They also support\u00a0bone strength\u00a0and cardiovascular health. \u201cYour daily target should be at least 1 cup cooked or 2 cups raw.\u201d<\/p>\n<p>\tBerries<\/p>\n<p><img xmlns=\"\" loading=\"lazy\" decoding=\"async\" class=\"lazyload alignnone size-medium wp-image-876262\" http:=\"\" viewbox=\"&quot;0\" src=\"https:\/\/www.newsbeep.com\/au\/wp-content\/uploads\/2025\/12\/shutterstock_2450930575.jpg\" alt=\"\" width=\"640\" height=\"469\"  \/>Shutterstock<\/p>\n<p>Next up, add berries to your diet. This includes blueberries, strawberries, and raspberries. \u201cHigh in\u00a0polyphenols and antioxidants,\u201d she says. \u201cLinked to\u00a0slower cognitive decline\u00a0and reduced inflammation.\u201d Your daily target should be\u00a0\u00bd\u20131 cup.<\/p>\n<p class=\"c-article__related-link\"><a class=\"related-link\" rel=\"noopener noreferrer nofollow\" href=\"https:\/\/www.eatthis.com\/10-minute-daily-strength-workout-after-55\/\" target=\"_blank\">This 10-Minute Daily Routine Builds More Strength Than Hour-Long Gym Sessions After 55<\/a><\/p>\n<p>\tFatty Fish<\/p>\n<p><img xmlns=\"\" loading=\"lazy\" decoding=\"async\" class=\"lazyload alignnone size-medium wp-image-703581\" http:=\"\" viewbox=\"&quot;0\" src=\"https:\/\/www.newsbeep.com\/au\/wp-content\/uploads\/2025\/12\/sardines-olive-oil.jpg\" alt=\"sardines in olive oil\" width=\"640\" height=\"469\"  \/>Shutterstock<\/p>\n<p>Fatty fish, including salmon, sardines, and trout, are also essential as you age. \u201cThese types of fish are an excellent source of\u00a0omega-3s (EPA\/DHA)\u00a0and vitamin D,\u201d Collingwood states. \u201cSupports\u00a0heart health, joints, and brain function.\u201d Try to eat at least 3\u20134 oz daily, \u201cor most days of the week.\u201d<\/p>\n<p>\tEggs<\/p>\n<p><img xmlns=\"\" loading=\"lazy\" decoding=\"async\" class=\"lazyload alignnone size-medium wp-image-875268\" http:=\"\" viewbox=\"&quot;0\" src=\"https:\/\/www.newsbeep.com\/au\/wp-content\/uploads\/2025\/12\/shutterstock_2559884667.jpg\" alt=\"\" width=\"640\" height=\"469\"  \/>Shutterstock<\/p>\n<p>Start your day with eggs, Collingwood urges. \u201cEggs provide\u00a0high-quality protein, choline, and lutein,\u201d she says. \u201cSupport\u00a0muscle maintenance and eye health.\u201d She recommends aiming for one or more per day, \u201cif cholesterol is well controlled.\u201d6254a4d1642c605c54bf1cab17d50f1e<\/p>\n<p>\tGreek Yogurt or Kefir<\/p>\n<p><img xmlns=\"\" loading=\"lazy\" decoding=\"async\" class=\"lazyload alignnone size-medium wp-image-361042\" http:=\"\" viewbox=\"&quot;0\" src=\"https:\/\/www.newsbeep.com\/au\/wp-content\/uploads\/2025\/12\/kefir-superfoods.jpg\" alt=\"Kefir\" width=\"640\" height=\"428\"  \/>Shutterstock<\/p>\n<p>Also in the dairy department, she recommends Greek yogurt or kefir. \u201cHigh in\u00a0protein, calcium, and probiotics,\u201d she says. \u201cSupports\u00a0bone density and gut health.\u201d Aim for \u00a0\u00be\u20131 cup daily.<\/p>\n<p>\tBeans or Lentils<\/p>\n<p><img xmlns=\"\" loading=\"lazy\" decoding=\"async\" class=\"lazyload alignnone size-medium wp-image-876221\" http:=\"\" viewbox=\"&quot;0\" src=\"https:\/\/www.newsbeep.com\/au\/wp-content\/uploads\/2025\/12\/shutterstock_2495044289.jpg\" alt=\"\" width=\"640\" height=\"469\"  \/>Shutterstock<\/p>\n<p>Beans and lentils are excellent sources of fiber for adults over 55. \u201cFiber-rich, plant protein, magnesium, potassium,\u201d Collingwood states. This helps improve\u00a0blood sugar control and cholesterol. Aim for \u00a0\u00bd\u20131 cup cooked beans or lentils daily.<\/p>\n<p>\tNuts<\/p>\n<p><img xmlns=\"\" loading=\"lazy\" decoding=\"async\" class=\"lazyload alignnone size-medium wp-image-868608\" http:=\"\" viewbox=\"&quot;0\" src=\"https:\/\/www.newsbeep.com\/au\/wp-content\/uploads\/2025\/12\/shutterstock_2477242235.jpg\" alt=\"\" width=\"640\" height=\"469\"  \/>Shutterstock<\/p>\n<p>Next up, nuts, \u201cespecially walnuts, or almonds,\u201d says Collingwood. \u201cContain\u00a0healthy fats, vitamin E, and magnesium,\u201d she explains. \u201cAssociated with\u00a0lower cardiovascular risk.\u201d Your daily target should be\u00a01 small handful (\u22481 oz).<\/p>\n<p>\tWhole Grains<\/p>\n<p><img xmlns=\"\" loading=\"lazy\" decoding=\"async\" class=\"lazyload alignnone size-medium wp-image-815136\" http:=\"\" viewbox=\"&quot;0\" src=\"https:\/\/www.newsbeep.com\/au\/wp-content\/uploads\/2025\/12\/shutterstock_702348295.jpg\" alt=\"Display of whole grains and whole grain products\" width=\"640\" height=\"469\"  \/>Shutterstock<\/p>\n<p>Whole grains, including oats, quinoa, and barley, should also be consumed. Collingwood recommends 1-2 servings daily. They \u201cprovide fiber and B vitamins,\u201d she says. They also support\u00a0digestive health and insulin sensitivity.<\/p>\n<p>\tOlive Oil<\/p>\n<p><img xmlns=\"\" loading=\"lazy\" decoding=\"async\" class=\"lazyload alignnone size-medium wp-image-854722\" http:=\"\" viewbox=\"&quot;0\" src=\"https:\/\/www.newsbeep.com\/au\/wp-content\/uploads\/2025\/12\/olive-oil-greek.jpg\" alt=\"Bottle pouring virgin olive oil in a bowl close up\" width=\"640\" height=\"427\"  \/>Shutterstock<\/p>\n<p>Olive oil (extra virgin) is another recommendation. \u201cHigh in\u00a0monounsaturated fats and polyphenols,\u201d she says. \u201cAnti-inflammatory, cardioprotective.\u201d Consume\u00a01\u20132 tablespoons daily.<\/p>\n<p>\tCruciferous Vegetables<\/p>\n<p><img xmlns=\"\" loading=\"lazy\" decoding=\"async\" class=\"lazyload alignnone size-medium wp-image-579838\" http:=\"\" viewbox=\"&quot;0\" src=\"https:\/\/www.newsbeep.com\/au\/wp-content\/uploads\/2025\/12\/cauliflower-florets.jpg\" alt=\"cauliflower florets\" width=\"640\" height=\"469\"  \/>Shutterstock<\/p>\n<p>Over in the produce department, cruciferous vegetables (broccoli, Brussels sprouts, and cauliflower) will also do your body good. \u201cThey contain\u00a0sulforaphane and antioxidants,\u201d she says. \u201cSupport\u00a0detoxification and cancer risk reduction.\u201d Your target should be 1 cup cooked or raw daily.<\/p>\n<p>\tFortified Milk or Milk Alternatives<\/p>\n<p><img xmlns=\"\" loading=\"lazy\" decoding=\"async\" class=\"lazyload alignnone size-medium wp-image-653012\" http:=\"\" viewbox=\"&quot;0\" src=\"https:\/\/www.newsbeep.com\/au\/wp-content\/uploads\/2025\/12\/milk-alternatives.jpg\" alt=\"milk alternatives\" width=\"640\" height=\"469\"  \/>Shutterstock<\/p>\n<p>Lastly, make sure to consume fortified milk or milk alternatives. \u201cKey source of\u00a0calcium and vitamin D,\u201d she says. \u201cThis is critical for preventing age-related bone loss.\u201d She recommends\u00a01\u20132 cups (or equivalent from fortified foods) daily.<\/p>\n<p>Leah Groth<\/p>\n<p>\t\tLeah Groth is an experienced shopping editor and journalist for Best Life and Eat This, Not That! bringing readers the best new finds, trends, and deals each week.\t\t\t\t\t<a class=\"c-article-short-bio__more\" href=\"https:\/\/www.eatthis.com\/author\/leah-groth\/\" rel=\"nofollow noopener\" target=\"_blank\">Read more about Leah <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"Dietitians say these everyday foods support muscle, bone, heart, and brain health after 55. As you age, a&hellip;\n","protected":false},"author":2,"featured_media":375334,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[36],"tags":[64,63,137,15353,532],"class_list":{"0":"post-375333","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-au","9":"tag-australia","10":"tag-health","11":"tag-healthy-eating","12":"tag-nutrition"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/posts\/375333","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/comments?post=375333"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/posts\/375333\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/media\/375334"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/media?parent=375333"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/categories?post=375333"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/tags?post=375333"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}