As our bodies change with time, we should consider how our diet should change to accommodate our needs so we can feel the happiest and healthiest. Having a sweet tooth when you were in your 20’s was all fun and games but the risk of diabetes and heart disease increases as we grow older. Here are some ways you can adopt healthier eating habits.
Whole foods are foods that have remained as nature created them. Examples include fresh fruits and vegetables, legumes, whole grains, seeds and nuts. Whole foods contains lots of essential vitamins, minerals, and dietary fibre our bodies need. Including these minimally processed foods regularly, in your daily diet, can lower your risk of type 2 diabetes, heart disease, and high blood pressure, to name a few.
Take control over what you put in your body by preparing your own meals. This way you can cut out excess fats, salts and sugars from your diet and introduce fresh food that are packed full of the nutrients you need. Eating healthily should be a priority.
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Ageing leads to lower bone density which can cause problems such as osteoporosis, fractures and injury. Women entering menopause experience a decline in oestrogen levels which increase the risk of osteoporosis. To prevent this, eating plenty of calcium-rich foods such as cheese, milk, dairy-free milk alternatives (that have been fortified with calcium), green leafy veg like spinach (you read that correctly), to name a few. Recommended daily intake should be around 700mg. You should be able to get this through diet, however if not, it would be best to take a calcium supplement.
Stock Up On Antioxidants
Antioxidants are substances that prevent or slow down damage to cells caused by free radicals. Fill up your plate with a rainbow of fruits and vegetables such as berries, bell peppers, melon, leafy greens, to name a few. The body produces some antioxidants which are known as endogenous antioxidants. Antioxidants that come from outside the body are known as exogenous and some examples include vitamin A, C and E.
High Protein Foods
Protein is needed at all ages to repair and generate new cells in your body. However, as we grow older the body can’t use protein to build muscle as efficiently as they could earlier in life. Some protein-rich foods include red meat, eggs, poultry, tofu, legumes, and quinoa. High protein foods can help to maintain muscle mass, strength, and bone health.
By Pooja Depala