go-models Magazine


Model 50+ Nutrition


Whether young or old, in the modeling business your physical appearance is key. However, you have to differentiate a bit between different age groups. Because while for young models, having the typical hourglass figure or a six pack is favored, for models above the age of 50 it is mostly about naturalness and maturity. Weighing a few pounds more is not a disqualifier anymore, because the authenticity and genuineness offers a lot of potential for relating to the model.

Still, all models should pay attention to their diet. For this, it is important to keep in mind that there are differences between different age groups in terms of ideal nutrition. Nutritionists recommend a high-fiber diet especially for people aged 50 or older. But also saturated fatty acids, omega-3 fatty acids and vitamins are often mentioned in guidebooks on this subject. One reason is the increasing risk of obesity that comes with age. There are several possible causes for this. Diseases of the cardiovascular system, diabetes or gout can be consequences. Following some guidelines on the right diet does not only minimize the risk of obesity, but also keeps you fit and healthy.

A healthy diet is recommended for all age groups. Healthy doesn’t mean that you have to deny yourself a lot of things, as a balanced diet should still be enjoyable and fun.

Not all fats are the same

Your first associations with fat are probably rather negative: they only provide you with energy for a short period of time and like to accumulate around your waist. Now, this is not entirely wrong, but it is not true for all fats. You have to differentiate between saturated and unsaturated fatty acids. Both kinds should be included in a balanced diet, but getting the ratio right is important. For people over the age of 50, a ratio of 1:3 is recommended, which means that one third of all foods should contain saturated fatty acids and two thirds should have unsaturated fatty acids.

You mainly find saturated fatty acids in animal-based products like meat, processed meat, dairy products or butter. Plant-based oils or fish products however contain the important unsaturated fatty acids. Another advantage of fish is that it also contains the healthy omega-3 fatty acids which have a positive effect on the cardiovascular system and blood pressure.

Be especially mindful of the kinds of fat you take in and include at least one or two fish dishes in your weekly diet plan.

Fiber for a healthy body

Including lots of fiber in your meal plan is probably the most common advice for a healthy and balanced diet. And there’s a good reason for it: Its components assist the functioning of your digestive system and can decrease the level of cholesterol in your blood. It is easy to integrate many foods that contain the important fiber into your everyday meals. Especially whole-wheat products, potatoes, fruit and vegetables as well as legumes are not only high-fiber foods, but also delicious and provide your body with a lot of energy. This is why they are a particularly good option before long modeling photo sessions or castings.

To keep your diet balanced at the same time, half of your caloric intake should consist of carbohydrates. They supply your muscles with energy. However, among carbs, there are also certain kinds that are better for you than others. Healthy carbs have a long-chained molecular structure, keep the body satisfied for longer and help balance your blood sugar levels. Unhealthy, short-chained carbs however are processed faster and only keep you saturated for a short time. Some healthy carbs are oats, legumes, whole-wheat products or potatoes. Examples of bad carbs are wheat flour, sweet granola bars, jelly or dried fruits.

Vitamins ˗ Good for Your Inside and Outside

Getting enough vitamins is important for all age groups. Still, this might become even more relevant with age, as the body doesn’t absorb vitamins as easily anymore or simply needs more. But usually, it is pretty easy to supply your body with all essential vitamins.

  • Vitamin D

    To prevent low levels of oxygen in your blood, you need enough vitamin D. Examples of foods that contain this vitamin are egg yolk and fish, however only in small amounts. Sunlight is still the most important source for vitamin D. As the skin absorbs UV-rays from sunlight, it produces Vitamin D. So, enjoy a day in the sunshine and treat your body and mind.

  • Vitamin C

    Providing your body with sufficient vitamin C can be especially beneficial because this vitamin helps slow down the skin’s aging process. Additionally, it strengthens your immune system. Especially vegetables like red bell peppers, broccoli or cauliflower contain lots of vitamin C, but also fruits like kiwi, apples or strawberries.

  • Vitamin B12

    Vitamin B12 helps process certain fatty acids and it supports the blood cell formation. In foods, it can usually be found in combination with certain proteins. Meat, eggs and dairy are good for the intake of B12.


Provide your Body with enough Fluids

Everyone knows that drinking a lot of water is good for your body. This is also true for Best Ager models, and even more important because with age, the feeling of thirst decreases. The recommended amount of fluids per day is 1.5 ─ 2 liters for the average adult. Exercising raises the recommended amount to 3 liters a day. Drinking enough is especially important if you are working in the modeling industry, as this not only prevents you from being dehydrated and provides your body with energy, it can also prevent pain in the joints and visibly improve your complexion. Being dehydrated makes the skin age faster; it can also lead to damage in your organs and cause digestive problems. The best ways to provide your body with fluids is through tap water, mineral water, or unsweetened fruit or herbal teas mixed with a lot of water. You should refrain from drinking alcohol, which has the opposite effect; it dehydrates and drains the body of fluids.

Foods You Should Avoid

Even though they often seem like a quick alternative, you should avoid ready-made or industrially processed canned food. Because unlike freshly prepared meals, they are often less nutritious and contain more substances that aren’t good for your body. Additionally, they are often loaded with calories that we can do without. Try to prepare your meals yourself, because this way, you will not only know exactly what is in it, but you can also season it to your personal taste. We would recommend using non-processed foods as they contain less sugar as well. This is especially important when you have important photo sessions coming up in the following weeks. Also make sure you have at least three hours in between meals to give your body time to digest.

In addition to that, models above the age of 50 should continue to avoid any sugary drinks, whether iced tea, Coke or sweetened fruit juices. While you should completely forgo the first two, having fruit juices is okay as long as they are mixed with a lot of water.

A coffee table at a birthday party that is loaded with delicacies? Some chocolate while watching TV in the evening? For many, the temptation to have too much sugar is great. Let’s be clear: Yes, you too can treat yourself to a piece of chocolate ─ but in moderation. Even as a model you don’t have to give up everything, but you should make sure that your diet is not too high in sugar.


Dieting Is Not a Must

If you don’t feel comfortable in your own skin and get the impression that you should lose weight, would’t recommend a strict diet. Due to changes in your body when you get older, you simply need different nutrients to stay healthy. To successfully lose weight and have long-lasting results, your attitude, exercise and a calorie deficit is key. This doesn’t mean you have to continuously do endurance sports, any form of movement or exercise is going to help. Cycling, swimming or going for walks in the park or forest will do a lot with only little effort. We’d especially recommend exercising before important photo sessions to boost fat burning. But don’t put too much pressure on yourself and give your body time to change.

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