Welcome to Wellness Wisdom—Your Weekly Guide to Thriving After 50
Each week, you’ll find simple, effective health tips, inspiring insights, and practical strategies designed to help you feel your best—physically, mentally, and emotionally.
No matter where you are on your wellness journey, we’re here to support, encourage, and walk alongside you every step of the way.
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Wellness Wisdom Weekly - Your Guide to Living Well After 50
Wellness Wisdom Weekly - Your Guide to Living Well After 50
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It may surprise you to learn that the average American diet actually has a name—and it’s not a flattering one.
It’s called the Standard American Diet, or SAD for short. And sadly, the acronym is all too fitting.
Welcome to Issue 16 of Wellness Wisdom!
A Better Life Begins at the
End of your Fork
A Better Life Begins at the
End of your Fork
Introduction
What is the Standard American Diet?
Your Diet Could Add 12 Years to Your Life
What Changes Add the Most Years
10 Small Swaps that make a Big Difference
Why This Matters Even More After 50
The Power of Peasant Food
What to Watch Out For
Start Where You Are
“A Better Life Begins at the End of Your Fork”
Hello West Egg Wellness Family,
Today we want to talk about something that impacts all of us—our diet. Not the kind you “go on” to lose weight for summer or build muscle before a reunion.
We mean diet in the truest sense of the word: everything you eat, day in and day out.
It may surprise you to learn that the average American diet actually has a name—and it’s not a flattering one.
It’s called the Standard American Diet, or SAD for short. And sadly, the acronym is all too fitting.
The Standard American Diet isn’t a plan designed by nutritionists. It’s not a carefully crafted menu optimized for health. It’s simply the average of what most Americans eat on a daily basis.
And that average includes:
High amounts of added sugars
Ultra-processed meats and packaged foods
Refined grains and oils
Very little fiber, whole fruits, or vegetables
Let’s break it down with just two facts:
Sugar Consumption: The average American consumes about 130 pounds of sugar per year—that’s over 35 teaspoons per day. And most of it comes from sugary drinks, baked goods, and processed snacks.
Meat Consumption: While Americans ate roughly the same amount of meat in 1900 as they do today (about 144 pounds per person per year), the type of meat has changed dramatically. Modern meats are far more processed and preserved, full of sodium and nitrates that harm long-term health.
The bottom line? The Standard American Diet is built on convenience, shelf life, and cravings—not nourishment. And it’s taking years off our lives
The good news? Research is showing that simple dietary changes can dramatically improve both how long and how well we live.
A large international team of scientists recently developed a model to estimate how dietary changes affect life expectancy.
Their findings?
If the average adult American started eating more whole foods—like beans, whole grains, vegetables, and nuts—and reduced their intake of processed meats, sugary foods, and red meat, they could add:
Up to 13 extra years of life for men
Up to 11 extra years for women
That’s over 4,000 additional days to spend with your loved ones, chase your passions, enjoy nature, and live well.
And here’s something even more encouraging:
You don’t need to be perfect.
Even moderate improvements can bring real, measurable benefits.
Let’s take a closer look at the specific food choices that help turn back the biological clock:
Dietary Change Estimated Years Added
Increase legumes (beans, lentils, peas) +2.2 years
Increase whole grains +2.0 years
Increase nuts +1.7 years
Reduce red meat +1.6 years
Eliminate processed meats +1.8 years
Reduce sugar-sweetened beverages +1.0 year
Increase fruit and vegetable intake +1.5 years
Remember: these are individual contributions. So if you implement several of these changes together, the benefits stack up.
And these shifts don’t require extreme diets or expensive foods—just a return to whole, nourishing ingredients that our bodies understand.
You don’t need to overhaul your life overnight. Start with these 10 easy upgrades that anyone can make:
Replace sugary cereal with oatmeal topped with berries and nuts.
Add beans to your soups, stews, or salads.
Snack on almonds or walnuts instead of chips.
Replace white bread with 100% whole grain options.
Trade processed lunch meats for sliced turkey breast or roasted tofu.
Grill portobello mushrooms instead of burgers once a week.
Swap soda for sparkling water or herbal iced tea.
Add leafy greens to your sandwiches, eggs, and dinners.
Try a “Meatless Monday” and explore new plant-based recipes.
Make fruit your go-to dessert.
Each of these is a gentle nudge toward better health—not a radical jump. But over time, the results are powerful.
As we get older, our nutritional needs change—but unfortunately, our habits often don’t.
We need more protein to preserve muscle.
We need more fiber to support digestion and blood sugar.
We need fewer empty calories and more nutrient-dense foods.
And the kicker?
The Standard American Diet gives us more of the bad stuff and less of the good stuff—the exact opposite of what we need in our 50s, 60s, and beyond.
That’s why now is the perfect time to reassess. Not to feel guilty or overwhelmed, but to feel empowered. To shift from a mindset of survival to one of thriving.
In a strange twist, many of the most beneficial longevity foods are inexpensive staples often labeled “peasant food.”
Beans are packed with protein, fiber, minerals, and antioxidants.
Lentils cook quickly and can anchor soups, salads, and stews.
Sweet potatoes provide complex carbs, vitamins, and lasting energy.
Brown rice, quinoa, and oats are inexpensive whole grains that fuel your day.
Peanut butter offers healthy fats and protein when used mindfully.
These humble foods are powerful, affordable, and accessible. They’ve been feeding the world for generations—and they’re ready to feed your next chapter with strength and vitality.
Want to avoid the pitfalls of the Standard American Diet? Here are the biggest offenders:
Processed meats (bacon, sausages, deli meats)
Sugary beverages (soda, sweetened coffee drinks)
Refined grains (white bread, pastries, crackers)
Ultra-processed snacks (chips, cookies, microwave meals)
High-sodium frozen meals and fast food
These foods are often high in sugar, unhealthy fats, and sodium—and low in the nutrients your body craves.
You don’t have to swear them off forever, but the less often they show up on your plate, the better.
You don’t need to become a nutritionist or gourmet chef to make progress. You just need a willingness to take one small step at a time.
At West Egg we believe that health is a journey. And like any journey, it starts with a single step:
Add one serving of vegetables to today’s lunch.
Try a new whole grain this week.
Skip dessert twice this weekend.
Cook one meal at home instead of ordering in.
Small efforts, multiplied over time, become big victories.
We’re not aiming for perfection. We’re aiming for progress, vitality, and joy.
We believe in aging with purpose, fueled by better choices—not deprivation, not shame, and not impossible goals.
So next time you're at the grocery store, fill your cart with the foods that support your future self. The ones that taste good and do good. Think in colors, in crunch, in flavor—and know that each bite is a vote for a longer, healthier life.
Here’s to you, and the years still to come.
Stay well,
The West Egg Wellness 50+ Team
Beans: The Unsung Superfood When you think about powerhouse foods that boost health, beans might not be the first thing that comes to mind. But don’t underestimate them. Beans are one of nature’s most nutrient-dense, affordable, and versatile foods. Whether you want to improve your heart health, manage your weight, or add more plant-based protein to your plate, beans can help you do it all.
This article explores the many benefits of incorporating beans into your daily meals, the different varieties available, and easy, delicious ways to make beans a staple in your diet.
If you’re new to West Egg Wellness 50+, be sure to click on the Getting Started icon. There, you’ll find free downloadable materials designed to help you take those first steps toward better health and nutrition. From simple meal planning guides to beginner-friendly fitness tips, these resources are created with you in mind. It’s a great way to jumpstart your wellness journey—don’t miss it!
If you have any questions, thoughts, or comments you'd like to share, I'm always happy to hear from you - just send a message to info@westeggliving.com
I'm here to help!
Thank you for joining us for this edition of Wellness Wisdom! We hope you found inspiration, encouragement, and a few practical takeaways to support your wellness journey. Remember, lasting health isn’t about perfection — it’s about small, consistent steps.
We’re honored to walk alongside you as you create a stronger, more vibrant life after 50. Stay tuned for next week’s issue packed with more tips, insights, and motivation. Until then, be kind to yourself and keep moving forward — you’ve got this!
The content provided by West Egg Wellness 50 Plus is for informational purposes only and is not intended as medical advice, diagnosis, or treatment. Always consult with your healthcare provider before beginning any new health, fitness, or nutrition program. Individual results may vary. West Egg Wellness 50 Plus makes no guarantees regarding specific outcomes.
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I love the video on this one.
I will try dinking water every hourr like I am trying to go 250 steps each hour.. Encouraging idea.
This is great information. I love the new layout. I cannot wait for the next edition!!!
Thanks Riaan.
Great article!