How To Eat After 50

Men and women over the age of 50 have different needs than other age groups. This applies to every area of ​​their daily lives, and nutrition is no exception. The needs of the body differ from those of younger people, physical activity is less, but especially necessary, some ingredients in the menu play a decisive role in the health of this group of adults. Therefore, in the following lines we will pay attention to the eating habits that are useful for the population over 50 years of age .

Why nutrition is especially important for adults over 50

People over 50 should eat small amounts of food 4-5 times a day. This will not complicate the work of the stomach and the blood sugar level will be maintained optimally. The menu should be varied to provide all the necessary nutrients, vitamins and minerals to the body. They should not be forced if they are not eaten, but they should not be deprived of food.

With age, the body's work slows down. The gastrointestinal tract also begins to "laze". Reduces salivation and production of gastric juice, so food is harder to digest. If the diet does not comply with the needs of the body, it is possible the emergence of problems with the gastrointestinal tract, deterioration of the general condition as a result of lack of nutrients. Studies show that the most common cause of health problems are bad eating habits that are difficult to change.

What is the proper nutrition for the population over 50 years of age?

Very often, given the material condition, the menu of the elderly does not contain enough nutrients and vitamins. Canned food is usually preferred to fruits and vegetables.

People at this age generally do not spend much time preparing food. Their dental problems also have an impact - they prefer dishes and products that are easy to chew, and they in turn are a prerequisite for the appearance of digestive disorders. This is also the reason they forget about products rich in fiber, fruits or whole grains. They often stop at easily digestible foods that are not very useful. The result of such a regime is weight gain or vice versa - exhaustion, and the lack of nutrients is associated with both.

To avoid these problems, careful diet is recommended. It is necessary to take into account the individual needs of the body plus consultation with a nutritionist in cases of diabetes or atherosclerosis.

• Cereals, cereals, rice, pasta and potatoes play an important role in the diet of people over 50 years of age. It is recommended to eat cooked meat once a week, such as lean beef, which gives the body iron, or chicken, which strengthens the heart. Fish should be eaten at least twice a week (it contains unsaturated fatty acids, which increase the level of good cholesterol in the blood, reduce blood clotting, prevent atherosclerosis and heart disease). Oily fish contains a large amount of vitamin D.
• As for the eggs, they should not be taken in large quantities (no more than 2-3 pieces per week).
• Dairy products are a mandatory part of the diet, they are a source of calcium, which strengthens teeth and bones.
• Twice a week to take beans, soy, lentils. They contain phytoestrogens - substances similar to estrogen - soothe menopausal pain, protect the heart, lower cholesterol. The dishes should be seasoned and seasoned with herbs that do not cause swelling (thyme, oregano, etc.).

It is best to eat fruits and vegetables raw or steamed. They contain cellulose, potassium, calcium, magnesium. They slow down the aging process, reduce the risk of cancer and atherosclerosis. It is good to take 2 tablespoons of olive oil or vegetable oil (sunflower, soybean, flaxseed, corn, etc.) every day.