The diet after 50 should be different from that used in previous years. In mature age, the metabolic rate slows down, and at the same time it turns out that the digestive system reacts badly to certain foods and foods. With this in mind, it is worth adjusting your diet and eating habits a bit.
Contents:
- Diet over 50: number and size of meals
- Diet over 50: aid digestion
- Diet after 50: for the heart and brain
- Diet after 50: for he althy bones
- Diet after 50: good water balance
Diet after 50- why should it be different than before? You have probably noticed that the excess pounds are not as easy to lose as it used to be, and it is also more difficult to control your appetite, because the amount of secreted leptin, the hormone responsible for reducing appetite, decreases with age. You are also more likely to suffer from bloating, constipation or heartburn, which are sometimes the result of excess acidity or peptic ulcer disease. Therefore, now more than ever, the indications of a he althy diet apply to you.
Diet over 50: number and size of meals
Aim to eat at fixed times of 4 or 5 light meals a day approximately every 3 hours. Effect? You will not allow hunger attacks, so you will not overeat, and your body will consume small meals in full and will not store them in the form of fat. Try to keep your diet balanced and varied. Avoid fatty, fried foods; If you suffer from flatulence and a burning sensation in your stomach, eat more boiled, stewed or baked dishes and do not season them spicy.
Diet over 50: aid digestion
Eat more coarse-grain bread, groats, dark pasta, brown rice, oatmeal, raw vegetables. They are a good source of vitamins and trace elements, as well as fiber, which will keep you full for longer and ensure a stable blood glucose level - thanks to it you will avoid hunger pangs and prevent constipation.
Be sure to drink plenty of fluids, too, otherwise a high-fiber diet will make constipation worse. Note: Increased amounts of fiber and raw vegetables are contraindicated if you suffer from excess acidity as the fiber irritates the mucosastomach.
Diet after 50: for the heart and brain
The best source of protein and digestible iron compounds important for hematopoietic processes will be boiled, stewed, baked or grilled lean meat (turkey breast, rabbit meat, lean beef), as well as fish, especially sea fish.
Herring, mackerel, salmon, sprats - are a source of valuable omega-3 fatty acids, which regulate blood cholesterol levels, prevent atherosclerosis and hypertension, and support the eyesight and nervous system. Eat fish meals 2-3 times a week.
Fish, as well as eggs, liver and cheese are a source of vitamin D, important for bone mineralization, the proper functioning of the immune system and protecting against heart disease.
The source of fat in your diet should be vegetable oils: rapeseed, sunflower, linseed, olive oil - they provide valuable for the circulatory system unsaturated fatty acids and vitamin E, an antioxidant that protects against cancer and slows down the aging process.
It is worth including hemp seed oil in your diet - it contains omega-6 and omega-3 fatty acids in the most beneficial ratio for the human body, from 2: 1 to 3: 1. The oils added to salads and salads will facilitate the absorption of fat-soluble vitamins contained in vegetables (vitamin A, vitamin E and vitamin K).
Reduce in the menu- Refined sugar (sweets, sweetened drinks) is a source of empty calories, leads to hunger pangs, increases the risk of diabetes and cancer.
- White bread and traditional wheat noodles rapidly increase blood glucose levels and are low in nutrients.
- Highly processed products (crisps, fast-food, ready-made cakes and biscuits, soups and sauces "from the bag") contain a lot of s alt, preservatives and artificial dyes as well as trans fats, which increase the risk of atherosclerosis.
- Saturated fats of animal origin (fatty meats and cold cuts, bacon, lard, cream, butter) increase the level of cholesterol and impair calcium absorption.
- Alcohol, coffee, strong tea flush out valuable elements from the body and may aggravate sleep problems.
Diet after 50: for he althy bones
Also remember about milk and dairy products: yoghurt, kefir, buttermilk, cheese. They are the best source of calcium, and a regular supply of this element is important to slow down the loss of bone density.
Women in their 50s are particularly vulnerable to it, as the secretion of estrogens that protect against osteoporosis decreases after the menopause. Yogurt and kefir are easier to digestthan milk - it is best to eat natural, without sugar and artificially sweetened additives - it is an unnecessary dose of calories, besides sugar impairs the absorption of calcium.
Diet after 50: good water balance
We need up to 2.5 liters of water a day, more in hot weather and during physical exertion. However, you do not need to drink as much water, because 0.6-1 l of water is supplied to the body with food, e.g. in soups, juices, vegetables and fruits, in coffee and tea. This amount must be replenished by drinking approx. 1.5 liters a day, i.e. 6-8 glasses, of water and unsweetened liquids (teas, herbal infusions, etc.).
If there is not enough water in the body, the first sign may not be thirst, but … hunger! When you mistake thirst for hunger, you nibble unnecessarily between meals. A signal that you are drinking too little fluids is also difficulty concentrating, drowsiness, headache, and constipation. In addition, if the skin is not hydrated enough, it loses its firmness.
Choose medium- or low-mineralized mineral water without flavors (sweet drinks increase your thirst!). It is worth drinking often a few sips, then the body will use it better.