A perfect day of eating in your 50s
Who says a healthy diet has to be complicated? This menu combines simple whole foods to make meals you already know how to prepare, yet it delivers all the protein, fiber and plant-based nutrients that can help you ward off disease and keep your metabolism revved.
Breakfast: 3-egg vegetable omelet topped with a big dollop of Greek yogurt; glass of 2 percent milk
OR
Cup of low-fat cottage cheese with mixed fruit and toast with avocado
OR
Protein shake (at least 25 grams of protein per serving) and melon slice
Midmorning snack: Apple or similar-sized piece of fruit
Lunch: Chicken-and-vegetable stir-fry with chickpeas, served over barley
OR
Burrito bowl with chicken, black beans, brown rice, guacamole, cheese, lettuce and salsa
Afternoon snack: Cheese slices, whole-grain crackers and blueberries
Dinner: 6-ounce salmon fillet with quinoa and vegetables
OR
Salad with lettuce, mixed vegetables (carrots, cucumber, tomato, sweet potato), 4 ounces of grilled fish, chicken or seitan, topped with extra-virgin olive oil and vinegar dressing
Nutritional impact: 1,540–1,920 calories; 99–145 grams protein; 26-34 grams fiber