Eating well after 50: a simple, practical plate

Protein first

From your fifties onwards your body becomes less efficient at turning food protein into muscle. Spreading protein through the day works better than one large evening meal.

• Aim for a palm sized portion at breakfast, lunch and dinner.
• Good options: eggs, Greek yoghurt, fish, chicken, beans, lentils, tofu, cottage cheese.
• Pair protein with your strength training days for the biggest benefit.

Fibre for gut, heart and blood sugar

Most adults get roughly half the fibre they need. Fibre steadies energy, supports cholesterol levels and feeds the gut bacteria that influence mood and immunity.

• Thirty different plant foods a week is a friendlier target than a gram count.
• Add beans or lentils to soups, stews and salads.
• Choose wholegrain versions of the carbohydrates you already eat.

Bones need more than milk

Bone loss speeds up around menopause, so calcium and vitamin D matter. In Ireland and the UK, sunlight is not enough from October to March, so a daily vitamin D supplement is widely recommended. Dairy, fortified plant milks, tinned fish with bones, tofu and leafy greens all contribute calcium.

A plate that works on a busy day

Half the plate vegetables or salad, a quarter protein, a quarter wholegrain carbohydrate, plus a spoon of olive oil, nuts or seeds. It is flexible enough for a stir fry, a traybake, a curry or a big lunch bowl, which is exactly why it sticks.

What to worry about less

Detoxes, elimination diets and expensive supplement stacks rarely outperform the basics. If you want to change one thing this week, add protein to breakfast and see how the rest of your day feels.