Diet For Age 50
As you age, it may be interesting for you find out if a diet change is necessary. It all depends on your exercise habits, current needs, and deficiencies. Losing weight is especially different for people if they are over 50. I want to explore some differences that should be taken note of. Vegetarian diets may also be changed somewhat, depending on current calorie consumption.
Calories
The amount of total calories consumed should go down. This is for a different reason than you might think. It is all about your change in body composition. Most people assume it's because metabolism starts to slow down as you get older. This is false. The primary factors that cause a change in body composition include less physical activity. The main change is decreasing amounts of lean muscle tissue. With less of this type of tissue, your body doesn't need as many carbohydrates, fats, and proteins to maintain itself. Hence, consume less calories to adjust for less muscle mass. For older folks that still workout and exercise, it is probably not essential to eat less calories. On the contrary, you should be eating more protein but less fat.
Nutritional Deficiencies
One of the biggest problems with the health of people over 50 is failure to get enough calcium, protein, and fish oils. As a result, bone density becomes weak and your bodies skin, hair, and nails deteriorate. Some more things in your diet to make sure you get enough of include iron and vitamin B complexes. Keeping your energy levels up is good and you have to have these nutrients to do so. Higher energy output equals more weight loss.
Eating enough fruits and vegetables is also important. As you age, things like diseases and long term illnesses can arise. If you are eating good doses of fruits and vegetables, it's easier to fight them off. This is also a good supplement for consuming juice because you get the good taste without all the bad sugar. Try adding lots of water and taking out sugary drinks.
Protein
Whatever you decide, make sure that protein is not something you cut down on. Older folks need their protein to help rejuvenate, rebuild, and maintain the bodies organs and muscle tissues. Consider taking some protein supplements as you age. A good amount to start at when you hit age 50 is 20 grams per day. Increase this by about 10% every five years for consistent benefits.
A few good foods to look into include yogurt, skim milk, and low fat cheese. This part of your diet is essential to supply yourself with enough protein and calcium.
Calories
The amount of total calories consumed should go down. This is for a different reason than you might think. It is all about your change in body composition. Most people assume it's because metabolism starts to slow down as you get older. This is false. The primary factors that cause a change in body composition include less physical activity. The main change is decreasing amounts of lean muscle tissue. With less of this type of tissue, your body doesn't need as many carbohydrates, fats, and proteins to maintain itself. Hence, consume less calories to adjust for less muscle mass. For older folks that still workout and exercise, it is probably not essential to eat less calories. On the contrary, you should be eating more protein but less fat.
Nutritional Deficiencies
One of the biggest problems with the health of people over 50 is failure to get enough calcium, protein, and fish oils. As a result, bone density becomes weak and your bodies skin, hair, and nails deteriorate. Some more things in your diet to make sure you get enough of include iron and vitamin B complexes. Keeping your energy levels up is good and you have to have these nutrients to do so. Higher energy output equals more weight loss.
Eating enough fruits and vegetables is also important. As you age, things like diseases and long term illnesses can arise. If you are eating good doses of fruits and vegetables, it's easier to fight them off. This is also a good supplement for consuming juice because you get the good taste without all the bad sugar. Try adding lots of water and taking out sugary drinks.
Protein
Whatever you decide, make sure that protein is not something you cut down on. Older folks need their protein to help rejuvenate, rebuild, and maintain the bodies organs and muscle tissues. Consider taking some protein supplements as you age. A good amount to start at when you hit age 50 is 20 grams per day. Increase this by about 10% every five years for consistent benefits.
A few good foods to look into include yogurt, skim milk, and low fat cheese. This part of your diet is essential to supply yourself with enough protein and calcium.
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