Healthy eating can benefit older women.
The way you eat can actually make a huge difference in how healthy and happy you feel as you reach that age. It is also a big help in managing potential weight gain.
Note that once you hit 50, you will start to experience weight gain, especially if you have an unhealthy diet. You will notice the extra weight accumulating around your abdominal area first then spreading towards your arms and legs. It is possible to control that weight gain with a healthy meal plan.
In addition, proper nutrition and a healthy diet are crucial after 50 as you need to ingest more nutrients to support your weakening immune system.
With a proper diet in place, you can maintain a strong immune system, and prevent age-related conditions and illnesses. It can help you avoid serious health issues associated with age, like osteoporosis, high blood pressure, and Type 2 diabetes.
To ensure that you enjoy all the mentioned benefits of proper nutrition and healthy diet after 50, here are some tips on developing a nutritious and healthy diet plan that perfectly suits your age:
Know What You Eat
Reaching your 50`s requires you to take a closer look at all the foods that you put on your plate. you should make it a point to develop a health meal plan by ensuring that it contains the following:
(1) Fruits and Veggies – Your age may cause your body to be unable to absorb enough essential vitamins and antioxidants. it`s possible to solve that problem by simply ingesting more fruits and veggies. pick those with bright colors as much as possible, including bright reds, yellows, oranges, and greens. The brightness of their colors indicates that they are indeed rich in essential nutrients and vitamins.
(2) Dairy Products – A healthy diet plan for women aged 50 and above also includes plenty of dairy products. Note that at this age, your bone density will also most likely diminish. That being said, I highly suggest getting more Vitamin D and Calcium. That is possible with an increase consumption of dairy. A wise tip is to consume up to 3 8-oz. glasses of milk every day as it provides you with the recommended amount of calcium that you need daily. Other sources of low-fat and non-fat dairy are cheese and yogurt.
(3) Whole Grains – Rich in fiber and B-vitamins, whole grains can also make a vital part of your healthy diet. some of your options are oatmeal, quinoa, and whole wheat breads. Stay away from white pasta, white bread, and refined carbs. In case you need to consume carbs, pick the brown variety rather than the white.
(4) Fish – It is also advisable to include fish in your diet plan. It is because it is rich in Omega03 fatty acid, which is essential as you age. Some types of fish that you can safely eat are salmon, tuna, and mackerel. Avoid eating too much fish, though. note that you only need around two servings of fish every week to enjoy its benefits.
(5) Lean Protein – Sources of lean protein should also be included in your diet plan. Note that your age makes you prone to cardiovascular diseases, so you need to avoid high-fat meat as much as possible. Choose lean meats, instead. You can also get lean protein from fish, legumes, poultry, nuts, and beans.
By incorporating the mentioned foods in your daily diet, you can make it as healthy as possible.
Reduce Intake of Salt
Instead of using salt when preparing your recipes, use spices instead. Not that salt is unhealthy for you as you age. It is because it can cause your body to retain water, thereby raising your chances of dealing with high blood pressure that will eventually trigger heart failure, strokes, and heart attacks. Increasing your intake of salt also raises your risk of dealing with kidney stones, vascular dementia, and osteoporosis.
That being said, healthy eating during your 50s should include minimizing your intake of foods rich in salt. You can actually boost the flavor of your recipes by using herbs and spices instead of salt.
Choose Unsaturated Fat
Stay away from foods rich in saturated fats as much as possible, and stick to unsaturated fat. In this case, cook your recipes using olive oil and other healthy oils instead of butter. you should also remove meat that has several layers of solid fat from your diet Bacon should be eaten occasionally as it`s also rich in saturated fat, which is bad for your health and can stimulate weight gain.
Eat Rich Foods in Calcium
Being in your 50s and reaching the menopausal stage might increase your risk of dealing with osteoporosis. I figured that it is mainly because you will lack in estrogen during this age. Also, your body will be at risk of breaking down more bones that building them, further putting you at risk of experiencing bone fractures and osteoporosis.
That`s the main reason why you need to get a good supply of calcium. Among the best sources of calcium that you should include in your meal plan are spinach, kale, yogurt, fat-free or low-fat milk, broccoli, and sardines.
Aside from ensuring that your meal plans contain all the nutrients that your body needs at age 50, it`s also advisable to incorporate water into your daily routines. You need it to stay hydrated. Note that water serves as a vital nutrient designed to reduce your risk of dealing dehydration. Your goal is to consume at least 64 fluid ounces or 8 glasses of water on a daily basis.
As we age, it is important to have a proper nutrition and healthy diet. That is why, we really have to get serious about sticking to a healthy diet plan as early as possible and staying with it into our middle age years.
Everyone wants a better experience as we age. We want to feel better about ourselves, our body, and the healthy choices we make, and all these can be achieved through proper nutrition and a healthy diet.
Do you have a healthy diet? Share your thoughts. Leave a comment.