'I'm a Sports Dietitian, and This Is the #1 Meal I Recommend to Clients Over 50 for Strong and Healthy Aging'
As we enter the fabulous 50s, our bodies' nutritional needs change. We require more protein, and certain micronutrients become even more crucial to maintaining our strength and supporting overall health.
The good news? You can meet these requirements without relying on additional supplements or pills. As a sports dietitian, I love the power that food holds and that nutritious foods can provide you with plenty of nutrients you need to stay healthy and strong, and age gracefully. This is the No. 1 meal that I recommend to anyone over 50, and it only requires three ingredients.
The #1 Meal I Recommend For Strong and Healthy Aging
The No. 1 meal for strong and healthy aging is a plate (or bowl) of salmon, bulgur and spinach. Here's why these foods is so beneficial for aging well, and plus a few ways to assemble them into quick and nutritious meals.
Wild salmon
Salmon is a true all-star for aging. A 3-ounce filet of cooked wild Alaska sockeye salmon provides 23 grams of high-quality protein. Older adults need more protein to prevent sarcopenia. Research suggests that adults over 50 may need as much as 1.0 to 1.2 grams of protein per kilogram (about 2.2 pounds) of body weight per day to combat muscle loss. So, a 150-pound person would need between 68 to 82 grams of protein per day. And digging into one salmon filet can help you get a third of the way there.
Salmon is also loaded with essential micronutrients that support aging. One 3-oz serving boasts an excellent source of vitamin D, which is crucial for keeping bones strong and preventing osteoporosis. Vitamin D also supports immune health and cognitive function, both of which become increasingly important to maintain as we age. Salmon also boasts other immune-supporting nutrients like zinc, vitamin A and glutamine.
Salmon is also an excellent source of vitamin B12, a nutrient essential for energy levels and one more difficult for older adults to absorb fully. Low levels can lead to fatigue and weakness. Finally, wild salmon is rich in healthy fat omega-3 fatty acids DHA and EPA. Omega-3s can reduce inflammation, easing any aches and pains. Research suggests omega-3 fatty acids may contribute to keeping your mind sharp by preventing cognitive decline and dementia.
Related: The Dietary Habit Change a Registered Dietitian Is Begging People Over 50 to Make ASAP
Bulgur
As we age, our digestive tract slows down, making fiber a key nutrient we need to focus on. Fiber keeps the digestive tract moving, prevents constipation, lowers cholesterol, supports blood sugar balance and promotes satiety. Bulgur beats out all other whole grains in the fiber department and packs a whopping 8 grams per cup cooked.
But bulgur’s benefits don’t just stop there. It’s also a good source of manganese, essential for bone health, and magnesium, which supports healthy blood pressure and muscle function—both crucial for maintaining strength as we age.
Research suggests that people who eat two to three servings of whole grains daily may experience a longer lifespan and a lower risk of chronic diseases.
Related: A New Study Finds This One Food Habit Has a Huge Impact on Cognitive Decline
Spinach
Spinach is one veggie you shouldn’t neglect for your noggin. Research suggests that even a single serving of dark leafy greens, which is 2 cups raw or 1 cup cooked, can help slow cognitive decline. Not only can spinach keep your brain strong but also packs a powerful punch for bone health. It’s rich in calcium, magnesium, and vitamin K, all essential for keeping bones strong and preventing osteoporosis.
Along with our brain and bones, spinach contains two powerful antioxidants, lutein and zeaxanthin, which supports our vision. These antioxidants can also protect against age-related macular degeneration and cataracts, which helps you maintain your eyesight as you age.
How to Prepare Each Ingredient
Salmon is one of the fastest and easiest proteins you can cook up. Season fresh or frozen salmon with dried herbs like Italian seasoning, garlic powder, lemon pepper or dill. Grill or pan-sear in just five minutes per side or bake for 10-15 minutes at 400 degrees F until cooked. Don't have time or energy to cook? Pop open a can of wild salmon, flake it and add it directly to your plate of bulgur and greens.
Luckily, incorporating bulgur into your diet doesn't have to be time-consuming. Bulgur cooks up in just 10 minutes on the stovetop. Plus, you can add fresh or dried herbs to the cooking water or use low-sodium chicken or vegetable broth for extra flavor. Make a big batch over the weekend and enjoy all week long.
When it comes to spinach, you can toss the raw leaves with a vinaigrette for a quick and easy salad. Briefly sauté greens with a touch of olive oil for 1-2 minutes for a warm side dish, add raw spinach directly to cooked bulgur and it them wilt effortlessly into the grain. If raw spinach is too expensive or inconvenient, you can always keep a bag of frozen spinach stashed in your freezer.
How to Assemble a Tasty Salmon, Spinach and Bulgur Meal
Get creative and build your plate or bowl in various ways. Here are a few examples to get you started:
Filling salad
Toss spinach leaves (and other veggies) in olive oil and lemon juice dressing. Sprinkle on cooked bulgur and top with a grilled salmon filet.
One-pan dish
Add cooked bulgur to the pan along with a drizzle of soy sauce and a splash of sesame oil. Toss until lightly toasted, then stir in spinach and cook just until wilted. Remove from pan and pan-sear salmon to your liking.
Grain bowl
Fill a bowl with cooked bulgur, top with canned salmon and fresh spinach leaves. Get creative and add any other veggies you have in your fridge: shredded carrots, tomatoes, cucumbers, sliced bell peppers or mushrooms. Drizzle on your favorite salad dressing or yogurt-based sauce.
Easy plate
Bake salmon with lemon wedges and garlic. While it cooks, simmer bulgur in low-sodium veggie or chicken stock. Once cooked, stir in fresh or frozen spinach leaves for a quick and healthy meal.
The powerful yet simple combo of salmon, bulgur and spinach provides a delicious and easy solution to support your health as you age. It’s a nutritional powerhouse, packing muscle support, reduced inflammation, digestive health and a brainpower boost. Embrace these wholesome foods for lasting health!
Next up: 'I'm a Longevity Expert, and This Is the One Vitamin I'm Begging Everyone Over 60 to Get More Of'
