By the time we hit our 50s, our bodies start craving different kinds of fuel — foods that nourish, energize, and support long-term health. But knowing what to put on your plate can feel confusing with so much conflicting advice.
Here’s a simple guide to building a balanced, nutrient-rich plate that supports your energy, digestion, heart health, and hormone balance through midlife and beyond.
🥗 1. Prioritize Colorful Vegetables
Vegetables are the backbone of a healthy plate. Aim to fill half your plate with a rainbow of non-starchy veggies like spinach, carrots, peppers, and broccoli.
✅ Rich in antioxidants, fiber, and phytonutrients
✅ Helps fight inflammation and support gut health
🍗 2. Include Lean Protein
Protein is key for maintaining muscle mass, especially after 50. Choose lean options like:
- Chicken or turkey
- Fish (especially salmon or sardines)
- Eggs
- Legumes (like lentils or chickpeas)
- Plant-based proteins (tofu, tempeh, or LiveGood’s Essential Aminos)
✅ Helps with tissue repair, hormone balance, and satiety
🥑 3. Add Healthy Fats
Don’t fear fat — it’s essential for hormone production and brain health. Good sources include:
- Avocados
- Olive oil
- Nuts & seeds
- Fatty fish (rich in omega-3s)
✅ Supports heart and brain function
🍚 4. Choose Smart Carbs
Whole grains and fiber-rich carbs provide energy without blood sugar spikes. Great choices:
- Quinoa
- Brown rice
- Oats
- Sweet potatoes
- Whole grain breads
✅ Fuels your body and keeps you feeling full longer
🥛 5. Hydrate and Supplement Wisely
Midlife often brings hydration issues and increased nutritional needs. Drink water throughout the day and consider adding targeted supplements.
💊 Recommended:
✅ Boost daily nutrients, energy, and circulation
💡 Why This Matters for You
Building a healthy plate doesn’t need to be complicated — it’s about making small, consistent choices that fuel your best self. Whether you’re cooking for one or a whole family, this formula keeps your nutrition strong, your energy steady, and your health supported.
