When we cross 50+, we need extra nutrition, protein and iron for our body. Experts believe that foods rich in antioxidant properties like vegetables, legumes and whole grains can slow the aging process and you will still fill young. Below are the fits food you need to focus.
Nuts are a cholesterol-free protein source and high in vitamin E. As we age, we lose lean muscle and need to increase our protein intake. It is a great way to get the extra protein safely into your diet.You can take almonds, walnuts and pecans under nuts.
Fruits and Vegetables
It contains full of antioxidants, fiber, vitamins and minerals. People who take in 8-10 servings of fruits and vegetables a day have higher levels of antioxidants in their bloodstream, which most likely translates to better aging. You can get all these vitamins , minerals from all berries, apples and cherries under fruit and broccoli, artichokes, avocado, sweet potato, onions, and all types of greens from vegetables.
this is a since food who contain full of fiber and complex carbohydrate. They help stabilize blood glucose and insulin levels, and they are a great source of Cholesterol-free protein. Legumes are also full of antioxidants. You can get from black beans, soy beans, edamame, tofu, chick peas.
Fish supply the body with much needed omega-3 fats which help to reduce the plaque build-up in your arteries, help lower blood pressure and decrease riglyceride levels. Fish is high in protein and low in saturated fats. There re different types of fish available but you can recommend Salmon, canned tuna packed in water and sardines.
The best oil to use in cooking is Olive oil. While it’s considered high in fat, it’s the healthy dietary fat. Extra virgin olive oil also has good levels of oleocanthal, a compound that works like an anti-inflammatory. All oils should be used in moderation.Expert recommend extra virgin olive oil.
Calories for Men over 50
Sedentary activity level: 2,000 calories per day
Physically Active: 2,400 – 2,800 calories per day
Moderately activity level: 2,200 – 2,400 calories per day
Discipline is good in life but sometimes, self discipline is not enough. Especially if we’re trying to overcome a lifetime of bad dietary habits. In those cases, it’s prudent to seek help to guide our nutrition choices and give ourselves a fresh start to a healthy midlife.