best diet after the age of 50
The best diet, as at any age, is as varied as possible. Only diversity guarantees a good balance between proteins, lipids, carbohydrates and ensures a suitable intake of vitamins, minerals (iron, magnesium, calcium) and fiber. It is not necessary to change your habits but simply to be attentive to certain needs.
Why a healthy diet?
A better diet promotes healthy eating which is an effective weapon against certain ailments (fatigue, constipation, back pain). Thanks to a good supply of calcium, it greatly reduces the risk of fractures. It is therefore part of everyone’s responsibility for their own health.
Best diet meets the energy needs for a healthy body:
Energy needs decrease with age, especially when physical activity decreases. But you shouldn’t reduce it too much. Long live walking, gymnastics and sports. Over 60 years of age, we recommend better diet that promotes a daily intake of about 1800-2000 Kcal. This is slightly less than at the age of 30-40 (2000 for women and 2700 for men). Beware, at less than 1800 Kcal, it is impossible to avoid certain deficiencies. For a better assimilation, it is advised to have four real meals: breakfast, lunch, snack and dinner.
best diet: Some mistakes to avoid
- The abuse of sweets:
They make you fat and often suppress your appetite to the detriment of foods rich in proteins, vitamins and minerals.
- Excessive use of fats:
For better digestion, limit dishes with sauce, fried foods and cold cuts. But you should not condemn fats. After the age of 65, the body no longer knows how to produce certain essential fats, which are found in meat, fish, eggs, butter and cheese.
- Abuse of alcoholic beverages:
Without depriving yourself of the pleasure of a drink with friends, adopt a moderate consumption, about a quarter of a liter of wine at 10° for a woman and half a liter for a man.
- Too few fruits and vegetables:
They are necessary for their vitamins, minerals and fiber.
- Too little fiber:
They are also found in cereals, dried vegetables and wholemeal bread. A good remedy for constipation.
- Too few drinks:
For good hydration, you should drink at least one liter of liquid throughout the day.
Meat is not necessary at every meal. However, it is important to eat a sufficient amount of protein every day. The daily protein requirement is estimated at one gram per kilo of body weight. That is sixty grams for a person of sixty kilos.
Meat is not the only source of protein. It can be found in fish, eggs or dairy products (the latter offer even the cheapest proteins). Pulses and cereals also contain protein. But to have a good nutritional value, they must be consumed together or added to meat, fish, eggs or dairy products.
How to get the necessary vitamins?:
An unbalanced diet can be responsible for vitamin deficiencies, which is why it is necessary to adopt a good balanced diet to have a healthy body. For the most important of them, here are the foods in which they can be found..
– Vitamin C:
Mainly in vegetables and fruits, some of which should be eaten raw.
– Vitamin A:
Also in vegetables and fruit. But this is not enough. It is necessary to add fish or butcher’s liver, eggs, non-skimmed dairy products and especially butter, which contains a lot of it.
– B vitamins:
Only the best diet that promotes a very varied diet can provide them all. In particular in vegetables, fresh fruits, cereals, legumes, meat, fish, offal, milk, cheese, etc…
– Vitamin D :
In principle it is manufactured by the body under the effect of solar radiation. It is therefore necessary to expose oneself sufficiently to the sun. The foods that contain the most are: fish liver oils, but also, fatty fish, eggs and non-skimmed dairy products.
– Iron :
Vegetables such as spinach and dried vegetables are rich in iron. But this iron is less well assimilated than that of animal products: meat, fish and eggs.
Well into your 50s, the skeleton tends to lose bone tissue. This is osteoporosis, which is particularly noticeable in women after menopause.
There are several ways to stop this phenomenon:
– In women at menopause, hormones (estrogen) which must be prescribed by a doctor.
– For everyone, physical exercise, light sports, prevention of vitamin D and calcium deficiencies and limiting alcohol and tobacco consumption.
How much calcium do I need?
- For women: before menopause 1000 to 1200 milligrams/day; after menopause 1200 milligrams/day if hormone treatment, 1500 milligrams/day if no hormone treatment
- For men: 1200 milligrams/day
Foods rich in calcium:
First of all, there are dairy products: milk, but also yoghurts, cheeses and other milk derivatives.
In fruits and vegetables, there is also calcium, but in smaller quantities, and it is less well assimilated.
If you don’t drink milk, you can eat it: a bowl of milk (about 250 ml) provides 300 milligrams of calcium and is as much as: 2 yoghurts or 10 small Swiss cheeses or 300 grams of cottage cheese or 30 grams of Emmental cheese or 80 to 100 grams of Camembert cheese or one kilo of oranges or 850 grams of cabbage.
Be careful with fats: neither too much nor too little. Too much fat promotes obesity and in predisposed subjects raises cholesterol levels, but fats are necessary for life.
In practice, the majority of fats are “hidden” in food: cold cuts, fatty meats, fried foods, pastries. It is therefore necessary to consume them without excess and to avoid “snacking” too often on chips, peanuts, cookies … (50 grams of chips = 2 tablespoons of oil!).
Some truths :
Butter and margarine contain exactly the same amount of fat: 82 grams for 100 grams of product. That is to say less than oils: 100 grams for 100 grams of oil but more than creams: 30 grams for 100 grams and even 12 to 29 grams for light creams. Finally, there is as much cholesterol in one egg as in 100 grams of butter.