As metabolism naturally slows with age, particularly after 50, integrating specific nutrient-dense foods into your diet can be a game-changer. Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board-Certified Sports Dietitian and co-author of the *Flat Belly Cookbook for Dummies*, emphasizes that maintaining lean muscle mass is key to a robust metabolism. “Muscle mass naturally declines with age, and that can lower the number of calories you burn at rest,” she explains. “But here’s the good news: certain nutrient-dense foods can help you hang on to lean muscle, balance blood sugar, and keep your body in fat-burning mode all day long.” She adds that supporting your metabolism after 50 doesn’t require extreme measures. “Focus on these whole, nutrient-rich foods, pair them with regular strength training, and your body will have the tools it needs to burn fat more efficiently — at any age.”
Salmon
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For those over 50, salmon is a prime choice. Collingwood notes it’s “rich in protein and omega-3s to protect muscle and fight inflammation, keeping metabolism strong.”
Greek Yogurt
Adding Greek yogurt to your diet can give your metabolism a boost. It’s “high in protein and probiotics for muscle preservation and a healthy gut, which is linked to better weight control,” according to Collingwood.
Eggs in carton on table” width=”640″ height=”469″/>Eggs
Eggs, a versatile and complete protein source, are highly recommended for individuals over 50. They provide vitamin B12, which aids in converting food to energy. For convenience, boiling a batch of eggs can offer an accessible protein boost when you’re on the go.
Leafy Greens
Don’t overlook leafy greens like spinach, kale, and collards. Collingwood describes them as “low-calorie nutrient powerhouses that support muscle function and energy production.”
Nuts and Seeds
Collingwood also advocates for nuts and seeds, highlighting their “healthy fats, protein, and fiber to keep blood sugar steady and prevent fat storage.”
Avocados
Avocados are another beneficial addition to your diet. They are “packed with heart-healthy fats and fiber that help you stay satisfied and reduce cravings,” according to Collingwood.
Beans and Lentils
For a nutrient-dense side dish that aids fat burning, consider beans and lentils. Collingwood states they are “fiber- and protein-rich plant foods that steady blood sugar and fuel fat burning.”
