Superfoods can beat hormonal changes in your 50s and 60s
In your 50s
Calories needed: 1,800-1,900
Weight
Hormonal changes make abdominal weight gain common. Cutting down on sugary foods is important (sugars can raise blood fats). Overall you should be eating 150 calories fewer than 30 years ago.
Your superfoods
Yogurt: 1-2 servings a day
It's calcium-rich to help minimise bone loss. The 'bio' kind is rich in friendly bacteria too which improve your gut health.
Liver: once a week
Very rich in vitamin D and vitamin B12 - nutrients which older people can lack and are important for healthy bones and preventing anaemia.
In your 60s
Calories needed: 1,900
Weight
Your needs will be much the same as in your 50s, as long as your activity level doesn't change. If you've always been on the lighter side now's the time to put on a few pounds, as any future illnesses could eat into your fat reserves. Try adding nuts and oils.
Your superfoods
Brazil nuts: a handful, five times a week. They're packed with selenium, which may help boost your protection against cancer (most cases of cancer appear in the over 65s).
Marmite: one teaspoon a few times a week. High in folic acid and other B vitamins, all good for brain function. Folic acid can also be found in green veg such as asparagus and broccoli.
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