Healthy Eating After 50 | Changes You Need To Make In Your Diet
I bet you didn’t know that your dietary needs change as you age. That does not mean that you should forego healthy eating behavior.
Here is what to consider to strengthen your bones and heart.
Healthy Eating in the 50s Through 8os
How Do Nutritional Needs Change With Age
Our nutritional needs change throughout the different stages of life. For instance, we need less such nutrients as grains and iron and more calcium and healthy fats. This is to accommodate the changing hormone levels and metabolisms.
How Does the Diet for Women Aged 50 to 70 Change
Women in this age bracket need to increase their dairy intake from two, and a half serves to 4 serves a day. At the average age of 51, most, if not all, women hit menopause. As a result, there is a significant drop in the product of Oestrogen.
Reduced estrogen levels result in bone loss which more often than not leads to osteoporosis. The doubled dairy intake, therefore, ensures sufficient calcium.
After menopause, women no longer need the iron lost each month through menstruation. Therefore, iron and protein serves should reduce from two and a half to two serves a day. Nutritionists suggest replacing your red meat protein with fish and dairy is essential in this age bracket.
This is because the fish has Omega 3 fatty acids, which are suitable for your heart, and the dairy has calcium which is good for your bones.
Similarly, the recommended serves of grain and cereals significantly reduce after the age of 50. Nutritionists advise that choosing whole grain cereals like oats, brown rice, quinoa, and whole meal bread is good for your health and brain.
Tip: Do not avoid doubling the intake in fear of weight gain, as dairy helps in weight loss at this age.
How Does the Diet for Men Aged 50 to 70 Change
Though men tend to stick to the exact meal sizes throughout, kilojoule needs for men and women decrease as you progress in age. This is due to slowed metabolism and activity levels.
Therefore, it is vital to downsize your meals as needed. You can use various online calculators to approximate your daily kilojoule requirement.
In your new meal sizes, bump up your healthy fats from nuts, avocados, and oils like olive oil. By replacing trans and saturated fats with healthy fats, you nourish your cardiovascular health, reducing heart attack risk.
Dietary Needs for Men and Women in the 70s
The biggest challenge at the age of 70 is maintaining healthy bowel functions. This is mainly because your body muscles become less efficient. Therefore, it is vital to take in plenty of water and fibrous vegetables, and fresh fruits to help in healthy bowel movements.
Through men do not experience reduced hormones like women, they also need to increase their calcium intake. Dietary guidelines suggest increasing their dairy intake from two and a half to three and a half serves after 70.
Dietary Needs for Men and Women in the 80s
Since your appetite is likely to reduce owing to age or medication, maintaining enough weight is the most important thing at this point. Keep in mind that the recommended body index increases after the age of 65.
Therefore, rather than thinking about weight loss here, focus on eating a balanced diet.
Watch this video by Dr.G Bhanu Prakash for more information on dietary changes with age:
There you go. A healthy eating lifestyle will make your body happy, which will make you feel good. Consult with your nutritionist or general physician first before making any dietary changes. Have fun eating healthy.
How do you plan your meals? Any tips? Let us know in the comment section below!
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