Forty Years And Over? This Is For You.
The need for proper nutrition for the forties and over cannot be overstressed. Taking cognizance of what you eat at this age will you look and feel your best. The consumption of a healthy diet definitely increases one's life expectancy by reducing the risk for diabetes, high blood pressure, obesity among other diseases.
The importance of proper weight control is also critical for 40 year olds and above since most diseases are associated with weight gain. There are so many don'ts out there, but we will concentrate on the dos in this article.
1. Fortified Skimmed Milk
On the day of your 40th birthday, you are probably feeling as young as ever but the truth is things within your system are beginning to take a new shape and you must respond appropriately. Most people as young adults indulge in whole milk which are loaded with fats and these people continue unknowingly over the age of 40. It is impossible to exclude fat from any healthy diet combination but you must begin to reduce them from hidden sources. Consume skimmed milk (milk that has had its fat removed) as a way of reducing your daily fat intake. Note the word “fortified” because during removal of fats, some essential nutrients must have been lost; so there is need for those nutrients to be included via fortification.
2. Fish
Well, this is not to say that you cannot consume meats again but fish should be your primary source of protein. The need to obtain omega 3 fatty acid for proper cell functioning at this age cannot be overemphasized. Scaly seas fish and crabs are found to be quite healthy. Reduce deep fat fried foods, the strength of your body to process or digest foods has reduced. It is best to enjoy your fish without frying. Fresh fish pepper soup is acceptable.
3. Calcium Rich Foods
Osteoporosis is a serious condition that begins to set in majorly at age 40. This is usually due to the low bone density. A healthy bone can help against bone related conditions. Foods rich in calcium include spinach, soybeans, dairy products like milk and yoghurt (be cautious about the dairy products). Including only calcium rich foods might not solve the problem. Getting enough Vitamin D is very critical as the body needs it to absorb calcium for proper body function. Not getting enough of these leads to fragile bones which is usually worsened by weight gain causing arthritis. Supplementation is also available but do not result to self help. Ensure you speak with a certified professional.
4. Fruits And Green Vegetables
We can not overemphasized the need to include this category of foods into anyone’s diet. For those in their 40s, it is essential to say that not all fruits and vegetables will be appropriate to be included into their diet. At 40 years, a lot of people are unknowingly diabetic. Advising such an individual to consume pineapple which has a high glycemic index may be counterproductive. People in this age should consume green vegetables, cucumber, garden eggs, carrots and other fruits and veggies with known low glycemic index. It is advisable to speak with your doctor to know your health status and a dietician to plan a menu for you.
5. Garlic And Ginger
The combination of these natural food additives is critical for an improved immune system more than any other food, for any age group. An older woman, battling with increased blood pressure, after a proper menu had been prepared for her, was advised to include both garlic and ginger into her soups and stews. In fact, she swallows some diced garlic at night. Now, she is free from the condition. Subsequent tests revealed normal blood pressure. Asides this, these foods are both loaded with antibacterial compounds.
If you do have brothers, sisters, friends or even colleagues at work who are close to the age of 40 or 40 years and above, you will be doing them a whole lot of good if you share this article with them.
1. Fortified Skimmed Milk
On the day of your 40th birthday, you are probably feeling as young as ever but the truth is things within your system are beginning to take a new shape and you must respond appropriately. Most people as young adults indulge in whole milk which are loaded with fats and these people continue unknowingly over the age of 40. It is impossible to exclude fat from any healthy diet combination but you must begin to reduce them from hidden sources. Consume skimmed milk (milk that has had its fat removed) as a way of reducing your daily fat intake. Note the word “fortified” because during removal of fats, some essential nutrients must have been lost; so there is need for those nutrients to be included via fortification.
2. Fish
Well, this is not to say that you cannot consume meats again but fish should be your primary source of protein. The need to obtain omega 3 fatty acid for proper cell functioning at this age cannot be overemphasized. Scaly seas fish and crabs are found to be quite healthy. Reduce deep fat fried foods, the strength of your body to process or digest foods has reduced. It is best to enjoy your fish without frying. Fresh fish pepper soup is acceptable.
3. Calcium Rich Foods
Osteoporosis is a serious condition that begins to set in majorly at age 40. This is usually due to the low bone density. A healthy bone can help against bone related conditions. Foods rich in calcium include spinach, soybeans, dairy products like milk and yoghurt (be cautious about the dairy products). Including only calcium rich foods might not solve the problem. Getting enough Vitamin D is very critical as the body needs it to absorb calcium for proper body function. Not getting enough of these leads to fragile bones which is usually worsened by weight gain causing arthritis. Supplementation is also available but do not result to self help. Ensure you speak with a certified professional.
4. Fruits And Green Vegetables
5. Garlic And Ginger
If you do have brothers, sisters, friends or even colleagues at work who are close to the age of 40 or 40 years and above, you will be doing them a whole lot of good if you share this article with them.
Culled and edited. Images: Google
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