With age, metabolism and physical activity decrease.
How to adjust your diet to maintain health and an active lifestyle for many years?
What should be the diet in adulthood?
Over the years, excess body weight begins to mean a health hazard. Obesity leads to joint diseases, diabetes, and increased blood pressure. Correcting your diet will help avoid these problems.
At least half of the daily diet should consist of vegetables, fruits and greens, they help cleanse the intestines and are sources of essential vitamins and minerals.
Protein products of animal origin feed the muscles and therefore also occupy an important place in the menu. Their main sources are turkey, rabbit, chicken and veal.
Low-fat cheeses, fermented milk products, fish, and seaweed are responsible for healthy bones.
Dried fruits preserve calcium in the body.
It is useful to eat a teaspoon of flaxseed daily, and it is advisable to season salads and porridge with flaxseed oil.
Wheat bran, leafy salads and cashew nuts help normalize cholesterol.
At least 2 times a week, include fatty fish, walnuts and flaxseed in the menu. This has a beneficial effect on the condition of the heart and blood vessels, and is also a preventative measure against oncological diseases. These products also reduce the intensity of hot flashes and maintain the normal condition of the vaginal wall.
Whole grain cereals: buckwheat, oatmeal, barley and pearl barley ensure normal heart function.
7 Rules of Nutrition for People Over 50
Follow a diet to prevent or delay the development of age-related diseases.
Count calories: 1600 – for a sedentary lifestyle, 1800 – for an active lifestyle, 2000 – for physically demanding activities.
Eliminate or reduce: salt up to 3 g daily, sugar up to 50 g, coffee – up to 3 cups, alcohol no more than one glass of wine per day.
Avoid strict diets, they can lead to detrimental consequences for the body.
Use simple products: whole grains, fresh vegetables, greens, nuts, seeds, herbs, spices, fish, seafood, poultry.
Drink up to 2 liters of clean water daily.
Maintain physical activity, saturating the brain with oxygen and training muscles.
Developing good eating habits will help you maintain health, good mood and an attractive appearance.
How to eat right and enjoy it
The essence of proper nutrition is to exclude harmful products from the menu and eat healthy ones. This does not mean that you will have to sit on steamed cutlets and boiled vegetables for the rest of your life.
To find a compromise, you need to analyze the menu, divide it into what is healthy and what is considered harmful.
Alternatives can be found to harmful products.
Instead of frying, it’s better to bake.
Instead of mayonnaise, use natural yogurt or sour cream.
Replace premium flour with whole grain flour.
Instead of confectionery sweets - cottage cheese with fruit, berries with cream, pastille and marmalade.
There is always a choice!
The main thing is to always choose healthy things from tasty things, and tasty things from healthy things.
Earlier we talked about at what age children can be given coffee .
Expert: Elena Gutyro
