Nutrition Over 50
Table of Contents
Stay Healthy As You Age by Balanced Nutrition
Want to know how to stay healthy as you age? It’s actually pretty simple if you follow simple diet tips. Also you can progress by taking advantage of diet programmes specially prepared for you by meeting online with our dietitians in the Turkish Republic of Northern Cyprus.
Drink green tea and coffee.
- Green tea: Drink 3-4 cups per day, with or without caffeine.
- Coffee: Drink 1-2 cups per day, with or without caffeine.
You need to eat less protein, not more.
Protein is one of the three macronutrients, along with carbohydrates and fat. It’s essential for muscle growth and repair, as well as the growth of new cells and tissues. The recommended amount of protein for adults is 0.8g per kg (about 2 pounds) of body weight daily–and this recommendation has been in place since 1995! When you eat more than your body needs, excess protein can be stored as fat instead of being used for energy or other functions like building muscle tissue.
Besides being high in calories (9 kcal/gram), animal products also tend to contain high amounts of saturated fat and cholesterol–two things we should avoid eating too much if possible because they increase LDL (“bad”) cholesterol levels which may lead to heart disease over time.
Eat foods that are rich in antioxidants, like blueberries and spinach.
Antioxidants are good for your health. They help fight free radicals, which are harmful substances that can damage your cells and cause disease. Blueberries and spinach are rich in antioxidants, so eat them often!
Avoid refined flours, sugars and processed foods that promote inflammation in the body.
Avoid refined flours and sugars that promote inflammation in the body. Refined flour is stripped of all its nutritional value, while sugar causes blood sugar spikes which can lead to inflammation. Processed foods are also bad for you because they contain preservatives, artificial flavoring, colorings and other chemicals that are not good for your body.
Instead of eating processed foods try eating fresh fruits and vegetables as well as whole grains such as quinoa or brown rice.
Eat a diet heavy in fruits, vegetables and legumes.
Eating a diet heavy in fruits, vegetables and legumes is a great way to improve your health. There are many reasons why eating more of these foods is beneficial:
- They’re rich in fibre which helps to lower cholesterol levels, blood pressure and regulate blood sugar levels. This can help prevent heart disease and diabetes by keeping your arteries clear of plaque build-up that could lead to heart attacks or strokes.
- Fibre also helps prevent constipation by increasing stool bulk without adding calories or sodium (salt).
Include healthy fats like olive oil, avocado and nuts into your diet.
Healthy fats are essential for your body to function properly. They help you to feel full and satisfied, which can reduce the temptation to overeat. Healthy fats also support heart health and brain function, boost immunity and improve skin health.
Healthy sources of fat include:
- Avocado – 1 avocado provides 15 grams of monounsaturated fat (the good kind). Try topping your salad with slices of avocado instead of cheese or dressing; use it as a spread on whole grain toast at breakfast time; or add half an avocado per person into a bowlful of cooked brown rice for dinner with some fresh lime juice squeezed over it just before serving.
- Nuts – nuts such as almonds, cashews & macadamias are very high in healthy monounsaturated fats but also contain high levels omega 3 fatty acids which help lower blood pressure & cholesterol levels as well as reducing inflammation within the body especially arthritis sufferers who may find relief from consistent daily consumption throughout winter months where outdoor exercise becomes limited due cold temperatures outside causing increased joint pain symptoms due exposure conditions being outside too long without proper gear protection clothing layers needed against wind chill factor temperatures falling below zero degrees Celsius (-17 C).
Stay healthy as you age by eating a balanced diet that includes plenty of fresh produce and lean protein
As you age, it’s important to make sure that you’re eating a balanced diet. This means getting the right amount of nutrients and vitamins each day. A healthy diet can help prevent disease and improve your overall health.
The USDA recommends having at least five servings of fruits and vegetables every day (two cups), as well as two servings of whole grains (one slice). The website ChooseMyPlate also offers specific recommendations on which foods to eat more often than others:
- Lean protein: Meatless sources include legumes like beans or lentils; nuts such as almonds or walnuts; eggs; fish like salmon or tuna steaks–plus tofu if you prefer vegetarian options
- Whole grains: Whole-grain breads are better choices than white breads because they contain more fiber along with B vitamins like thiamin (B1), niacin (B3) pantothenic acid . You can also try quinoa pasta instead of regular pasta made from semolina flour
There are many ways to stay healthy as you age like exercise, diet. You can eat a balanced diet that includes plenty of fresh produce and lean protein, drink green tea and coffee every day, avoid refined flours and sugars that promote inflammation in the body etc.
For More Information
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