Eating Well After 50; The Quirky Gourmet Years

Why nutrition needs a refresh at 50+

As we move through our 50s, our metabolism slows down, hormones change or disappear, your bone density may change, you may lose muscle mass, and, sadly, fat distribution changes too.

Getting older is exhausting!

Think about eating more protein to maintain muscles, lots of fibre, calcium and vitamin D3 for bones, good fats for your heart and brain, and antioxidants from fruits, vegetables, and herbs.

Nutrition isn’t just about being healthy.

It’s also about what you love, so don’t forget about the pleasures of eating well.

Quirky and exotic foods spice up your plate

One way to make eating fun  is to introduce foods that are different from your usual ones, and bring new colors to your plate.

Here are some ideas:

Southeast Asia:

Durian fruit (extra pungent, creamy flesh), jackfruit used like a meat substitute, Thai fermented fish sauces.

What makes it interesting?

Strong flavours, probiotics (in fermented foods), fibre, plant-based protein.

West Africa: Egusi soup (melon seed stew), fermented locust beans (iru) added for flavour.

What makes it interesting?

Nutty, protein-rich, fibre; introduces fermentation and spices that may help your gut health.

South America: Quinoa cooked with native herbs; yuca (cassava) root fries; aji amarillo peppers from Peru

What makes it interesting?

Ancient grains, root vegetables, new spices; a source of complex carbs + nutrients.

Middle East / Mediterranean: Sumac, za’atar, pomegranate molasses, kefir (fermented milk drink), labneh, and manakish (flatbread topped with za’atar or cheese)

What makes it interesting?

Herbs, fermented dairy, fruit acids that add interest & nutrition.

How can you add exotic ingredients to your every day meals?

For example, bake a chicken with with black sesame paste and veggies.  Serve the chicken with fried yuca or quinoa.  

Mix your normal dishes with new spices ingredients. Test out new recipes.

Eating out, and eating well

If you want to control your portions start with a bowl of soup or a large salad, and eat slowly. This will help you feel full and control your portions easily.

Tips for eating well when you go out:

Choose restaurants that specialise in fresh, and interesting food: Middle Eastern mezze, Japanese izakaya, Ethiopian, or Peruvian food. 

Share plates: Order several small plates so you can taste more without overeating. 

 Slow down

 A Week of Quirky, Balanced Eating

Monday   

Breakfast: Greek yogurt with black sesame paste, walnuts & berries   

Lunch: Lentil and turmeric dahl (Indian style) with brown basmati rice, steamed spinach  

Dinner: Sushi night – sashimi, miso soup, seaweed salad (go easy on soy sauce)

Tuesday (Dining Out)  

Pick a Mediterranean or Middle Eastern place. Start with hummus, tabbouleh, grilled fish, roasted eggplant, finish with a small dessert like baklava. Share dishes so you taste more.

Wednesday   

Breakfast: Smoothie with kefir, mango, spinach, a little turmeric   

Lunch: Aji amarillo chicken wrap with avocado and greens   

Dinner: Dark chocolate & fruit for dessert; main course baked salmon with herbs & a side of steamed kale & yuca fries

Thursday   

Breakfast: Chia pudding (chia seeds, almond milk) with pomegranate arils & a sprinkle of coconut   

Lunch: Ethiopian food with lentil stews and cooked greens   

Dinner: Light homemade soup + large colourful salad

Friday (Night Out )   

Go out for tapas, small plates, perhaps a tasting menu. Try something exotic like escargot, goat cheese bruschetta, perhaps a novel dessert. Enjoy wine or a cocktail if you like, but within moderation.

Weekend Mix it up

Join a cooking class for Thai or Mexican cuisine; farmer’s market visit; eat dessert, and add movements (exercises, walks etc) to your weekend. 

Ideas for nutrients and balanced eating for women over 50

While testing out quirky foods and fun meals, make sure they are nutritional too:

Protein: Aim for a good amount of fish, poultry, beans, legumes, tofu, tempeh, and eggs.

Eat healthy fats like fatty fish (salmon, sardines), olive oil, nuts, seeds. They support heart and brain health.

Calcium and Vitamin D3: To help prevent osteoporosis.

Fiber: Vegetables, fruits (especially whole fruits), whole grains, legumes.

Drink a lot of water!

And: Most importantly, don’t forget your dark chocolate for an overall great feeling! Chocolate keeps me happy.

Eating should be joyful. 

Inspirations and Motivations

Podcast

Just One Thing

I’m absolutely smitten with the BBC podcast Just One Thing featuring the fabulous Michael Mosley. It’s all about the fine art of living well and aging. Michael dives deep into conversations with experts covering everything from weight loss, sleeping well, and being more active.

Update: I was so sad to hear about Dr. Mosley’s death. You can still listen to his podcast and his wife and son are writing more cook books and chat about lifestyle.

You can also find Just One Thing on the Apple podcast.

Nutrition Diva (Apple podcast for roughly 10 minutes each session.

Two Women Chatting (Apple podcast)is a fun podcast that addresses lifestyle, health, and dating. 

The Latte Lounge is all about midlife issues and solutions.

This one is not for everyone, but sometimes you just need to chill out while you get support! The Subtle Art of Not Giving a F*CK.

Deliciously Ella: Cookbooks, Site, Blog, and App

I am a big fan of everything Deliciously Ella. 

Ella Mills started a blog about nutrition, recipes and her own health issues during her school days.

Mills went on to write many plant-based cook books, she created a successful membership site, and sells food on it. Ella sold her brand to a Swiss company. Don’t you love a success story?

Mills’ recipes are simple to follow and you will not only be eating well but the food is super!

Newspaper

The Telegraph started a great health and fitness section and offers a variety of great information. I just signed up and am loving it!

Keep Walking! The Ten Thousand-Step Theory

Did you know Yamasa Tokei Keiki Co. started the Ten Thousand Steps theory in Japan? The steps theory was part of a marketing campaign for a gadget that measured steps in the 60s. But, walking does help and you can do it anywhere. (almost)

Why so many steps? Keep your body moving to lower the risk of mental health issues, obesity, and heart disease, and to stay fit.

Journaling

Changing your lifestyle can be a challenge and a journal is a great way to vent.

The Health Benefits of Food Photography

My secret weapon against unwanted pounds and eating well? Food photography. 

Before I dig in, I’m basically setting the table for a photoshoot.

.

Updated September 2025