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An image of the Author and Top Nutrition Coaching nutritionist, Nicolette
Nicolette Star Maggiolo, RD, LDN

Best Diet For Men Over 50: The Essential Nutrition Plan for Long-Term Health

An image of the Author and Top Nutrition Coaching nutritionist, Nicolette
Nicolette Star Maggiolo, RD, LDN

Best Diet For Men Over 50: The Essential Nutrition Plan for Long-Term Health

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Formulating the healthiest eating pattern is crucial to following the best diet for men over 50. 

More to the point, when we speak of the “best diet” or a healthy healthy eating habits, we’re not talking about some blow-away fad diet. Instead, we’re discussing foods that help with disease control and prevent illnesses, chronic conditions, and various other wellness-related issues that hinder men over age 50, such as:

  • Heart disease
  • High blood pressure
  • Prostate cancer
  • Colon cancer
  • And more

A diet that is high in protein will help to maintain muscle mass, which is important as people age. A high-carb diet will help to keep blood sugar levels stable and provide energy for everyday tasks. A diet that contains healthy fats such as Omega 3s helps to improve brain function, heart health, and mental health. Fiber helps to keep bowels regular and reduce the risk of colon cancer, while antioxidants protect against cell damage due to free radicals.

Additionally, weight loss and weight management are crucial to following the best diet for men over 50.

Why Is Following the Best Diet for Men Over 50 So Important?

AARP explains why men over age 50 should follow the best diet for weight loss, weight management, and overall health:

Specifically, the article discusses how men in their 50s—according to Duke University School of Medicine Researchers—often face a physical decline. That decline is exponentially worsened for those who don’t partake in exercise or habitual physical activity. 

However, you can take measures to stay healthy and ensure your fifth decade is a fruitful one.

For instance, you can partake in physical activity to build muscle strength while following the best diet for men over 50, thus, improving your quality of life.

Tips On Following The Best Diets For Men Over Age 50

1. Improve Your Prostate Health With These Foods explains that while prostate cancer is rare in men in their 40s, it becomes a  prevalent risk for men over age 50. 

According to Harvard Health, the following healthy diet approaches may possess anti-cancer properties and can improve your prostate health:

  • Have five daily servings of fruits and vegetables
  • Replace white bread with bread made of whole grains
  • Limit red meat consumption
  • Eat healthy fats
  • Avoid sugary drinks
  • Reduce sodium intake
  • Regulate portion sizes


  • These approaches are proven to help prevent prostate cancer


  • There’s no guarantee this diet 100% prevents cancer of the prostate

The Bottom Line On Foods That Help Prevent Prostate Cancer: Given the risk of prostate cancer that men over age 50 face, following this dietary approach could be crucial for you.

2. Eat These Foods To Prevent Colon Cancer

Rectum and colon cancer risks also increase exponentially for men in their 50s. Increase your chances of combating these risks by following a healthy diet that includes whole grains, vegetables, and fruits while limiting the intake of red meat and processed meat.


  • Many of these choices also may help combat cancer of the prostate
  • These recommended foods are generally conducive to sound men’s health


  • We can’t guarantee these foods will prevent cancer–they just possess anti-cancer properties

The Bottom Line On Foods That Prevent Colon Cancer: These foods will help prevent cancer while contributing to sound men’s health when they're over 50.

3. Try Intermittent Fasting To Shock Your Metabolism

Research suggests that fasting possesses anti-inflammatory properties, regulates blood sugar, and improves your physical stress response. 

Due to the anti-inflammatory properties of this approach, fasting can help with arthritis. 


  • Intermittent fasting may help with weight loss and prevent weight gain while potentially fending off arthritis


  • Fasting has its risks–after all, you’re going long periods without eating
  • More long-term research is required on this approach

The Bottom Line On Intermittent Fasting: Intermittent fasting may help you with weight loss in the short term. But speak with a doctor or registered specialist before trying it.

4. The Paleo Diet May Help With Weight Loss

The Paleo Diet consists of lean meats, eggs, fish, seeds, nuts, fruits, and vegetables.

According to the Mayo Clinic, this paleolithic throwback diet helps manage blood pressure, weight loss, cholesterol levels, and triglycerides short term. One study indicates that the Paleo Diet was linked to decreasing the risk of heart disease over the long term.

Long-term advantages were most significant when people avoided highly processed foods like candy and chips while prioritizing veggies and fruits.


  • Eating paleo may help with any number of health issues 
  • This approach follows many of the core tenets of an overall healthy diet


  • The paleo lifestyle can rack up your grocery bill
  • The diet is restrictive and tough to maintain

The Bottom Line On The Paleo Diet: The paleo approach may benefit 50-plus-year-old men’s health, but finding a more moderate diet might be more sustainable. 

5. Enhance Your Diet By Staying Fit And Increasing Muscle Mass

If you want to build muscle mass, it may be tough in your 50s. Still, many men your age are healthy enough to work out and increase muscle strength with resistance training. 

Livestrong points out how you can still train large muscle groups with deadlifts and squats combined with other powerful movements. These lifts will help with joint health, improve flexibility, reduce heart disease risks, and prevent obesity as you age.


  • Resistance training helps you benefit more from your diet


  • Working out can be intimidating, and there’s always a risk of injury

The Bottom Line On Working Out To Build Muscle: Finding ways to foster muscle growth is crucial as you age, but you must keep safe. Consider working with a personal trainer for the best outcomes.

6. Regulate Your Blood Pressure With The Dash Diet

The National Heart, Lung, and Blood Institute promotes the DASH Diet as the best way to manage and prevent hypertension. It’s rich in veggies, fruits, low-fat dairy foods, and whole grains. 


  • The DASH Diet may help reduce high blood pressure, as it cuts down significantly on sodium


  • The DASH Diet is restrictive and contains no convenience foods, making it difficult to maintain
  • It won’t necessarily help with weight loss

The Bottom Line On The DASH Diet: The DASH diet has a limited scope, focusing on hypertension, and can be helpful in that context.

7. The Mediterranean Diet May Improve Cardiovascular Health

According to studies, the Mediterranean Diet promotes a healthy eating pattern that may increase your lifespan, prevent heart disease, and foster healthy aging. 

This diet promotes the healthy fats found in olive oil, avocados, walnuts, oily fish, fatty fish, fruits, and vegetables. Poultry, eggs, and dairy foods like yogurt and cheese are meant for a couple of times per week, while red meat intake is limited to a couple of times monthly.


  • The Mediterranean Diet embraces balanced nutrition
  • It may increase heart health and prevent heart disease


  • Portions aren’t limited, so this diet can lead to weight gain

The Bottom Line On The Mediterranean Diet: The Mediterranean Diet may prove vital in your 50s, but moderate your portion sizes if you follow this approach.

8. Eat These Foods To Optimize Brain Function

The following foods heighten brain function:

  • Leafy greens and vegetables
  • Collards, broccoli, and spinach
  • Berries
  • Walnuts
  • Coffee and tea
  • Fatty fish

Given that your brain function may slip once you hit 55, eating these foods will give you a head-start in combating potential issues.


  • Keeping a clear mind may help you make wiser decisions based on your health


  • Eating these foods alone can’t guarantee robust cognitive function forever

The Bottom Line On Foods That Bolster Brain Function: Eating these foods may help improve your cognitive abilities as you age, but pairing them with other brain-boosting activities is suggested. 

9. Foster Sound Brain Health With The MIND Diet

The MIND Diet combines elements of the DASH and Mediterranean Diets. It aims to prevent dementia and the decline of brain health. 


  • This approach goes beyond cognitive function, promoting good health by potentially decreasing oxidative stress and inflammation


  • There might be too much wiggle room with this approach, possibly leading to too much cheating

The Bottom Line On The MIND Diet: Following the MIND Diet may help maintain sound cognitive health while fostering other excellent general health benefits as you age.

10. Follow A Generally Heart-Healthy Diet

While the Mediterranean Diet is ideal for your heart health, it might not work for you. If so, ensure that your dietary approach promotes sound cardiovascular function. 

The top heart-healthy foods include leafy greens, berries, whole grains, fatty fish, beans, etc. 


  • These foods promote sound cardiovascular and overall health


  • Like our other suggestions, this dietary approach is made more impactful with regular exercise

The Bottom Line On eating a Heart-Healthy Diet: Men over 50 need to prioritize their cardiovascular health with their food choices.

How Can Top Nutrition Coaching Help Men Over Age 50 Follow The Best Diet?

Maintaining robust health is precious no matter how old you are, but men over age 50 need to take their well-being more seriously than ever before. That’s an intimidating notion, and knowing where to start can feel like a guessing game.

A once-yearly doctor’s visit often isn’t enough to keep you moving in the right direction. You might also lead a busy lifestyle that doesn’t allow you to regularly see a health or nutrition coach. 

But what if a Registered Dietitian specializing in nutrition for men over age 50 could come to you in the comfort of your own home? You’ll get that with Top Nutrition Coaching, which provides expert dietary guidance through the digital space.

Fill out our quiz today, and we’ll match you with a highly accredited specialist who can meet your needs and guide you on the pathway to good health in your 50s and beyond.

Frequently Asked Questions

Here are questions we often hear about the best diets for men over age 50:

What’s the most effective way for men over 50 to lose weight?

Men over 50 may lose weight by:

  • Avoiding processed foods
  • Eating lots of lean protein-rich foods
  • Focusing on fruits, veggies, and whole grains
  • Minimizing refined sugar intake
  • Drinking minimal alcohol and soda (including diet options)

Which foods best eliminate belly fat?

Salmon, beans, yogurt, red bell peppers, edamame, broccoli, and diluted vinegar may help you lose weight and eliminate belly fat.

What foods should men avoid in their 50s?

Men should avoid undercooked/raw meat, poultry, and eggs in their 50s. They should also try to steer clear of high-sodium foods, grapefruit, caffeine, sodas, sugary and sugar-free drinks, alcohol, and empty-calorie options.

Written by
An image of the Author and Top Nutrition Coaching nutritionist, Nicolette
Nicolette Star Maggiolo, RD, LDN
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