Healthy Eating After 50

Healthy Eating After 50

 

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By Dr. S Kumar,  Dietitian/Nutritionist

Contrary to the popular opinion, maintaining the ideal diet can help your body systems quite a bit as you continue over your 50s. A well-balanced diet can help to maintain health and general functioning of the organs which begin deteriorating naturally with advancing age.

Here are some ways in which a healthy diet helps aging individuals both physically and emotionally:

1. Live Strong, Live Long
More than any particular medication, a healthy diet can boost your immune system and control your weight. Also, it reduces the possibilities of heart attacks, problems of increasing blood pressure, cancer and type-2 Diabetes.

2. Helps To Keep The Mind Sharp
Leafy vegetables, almonds, fish, and nuts are known to reduce the risk of Alzheimer’s disease and improve focus. Studies show that drinking moderate amounts of green tea enhances alertness of mind as well as memory.

Here are some ways in which you can create a healthy diet for yourself as you age:

1)  Incorporate Fruits
Don’t stick to the traditional apple and banana combination. Eat berries, melons and dry fruits at least twice or thrice a day. Consume citrus fruits in moderate amounts.

2) What To Add From Vegetables
Dark green, leafy vegetables that are antioxidant rich, like spinach and broccoli are a must for you. Carrots are also a good source of nutrients in your diet. Eating them at least twice a day can be extremely beneficial.

3) Incorporate Calcium
This is very important as it is the best way to avoid osteoporosis, fractures in the bones and loss of teeth. At least 1200 mg of calcium should be present in your diet in the form of yogurt, cheese or milk.

4) Grains and Protein
Whole grains should be chosen over processed white flour. 1-1.5 grams per kg of bodyweight is made of proteins in adults over 50 years of age.

Added to this, a controlled amount of saturated fats is also indispensable in an ideal diet for aging individuals.