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It is clear to each of us that with increasing age it becomes increasingly difficult to maintain a youthful appearance and an ideal figure. It is not only because activity decreases each year, but the hormonal balance also gradually changes, which results in weight gain.
An example is women during menopause when excess calories from food easily cling to our waist and hips.
In today’s article we show you how your diet should look according to your age so that you look as young as possible for as long as possible.
Diet after 60
This period is a time of rapid accumulation of toxins. The body finds it harder to absorb vitamins and minerals important for health. Unfortunately, the immune system is also weakened and therefore to maintain it it is necessary to increase zinc intake. Good sources are meat, dairy products, whole-grain products and legumes.
It is also necessary to use products with a high content of vitamin D, which is found in eggs, fatty fish or cod liver. From your diet you can exclude all unhealthy foods and increase simple carbohydrates and fats. They are necessary for the proper functioning of the brain.
And yes, at this age you can also treat yourself to an alcoholic drink. A glass of red or white wine, 0.5 dl of cognac or whisky won’t harm you, quite the opposite.
Diet after 50
After 50, bones become fragile, joints weaken, and problems with the cardiovascular system arise.
Therefore your main goal is to ensure an optimal amount of nutrients needed for healthy bones. To replenish calcium, you should give up salty foods, coffee, strong tea, and add one serving of curd cheese with 2.5% fat to your diet every day.
The daily dose should be around 600 g of vegetables and up to 400 g of berries and fruit. The fiber found in them supports the elimination of cholesterol and normalizes the stomach and intestines. Important: don’t burden yourself with meaty dishes and broths are better replaced with vegetable stock.
Daily calorie norm – 1300. Once or twice a week have a fasting day and exclude meat and fish from your diet.
Diet after 40
In most cases overweight begins to appear after 40 and therefore it is important to pay attention to the consumption of sugar and refined starchy carbohydrates.
In addition, at this age you are more prone to problems with high blood pressure, which means you should reduce salt consumption.
Psychotherapists call this age a crisis. The hormone of good mood – serotonin – is present in the right amounts in these foods: oatmeal, turkey meat, red pepper, chocolate. Don’t forget about fish. The polyunsaturated fats found in it protect blood vessels, activate memory, and improve mental abilities. But during the day only one portion of meat or fish.
Women’s diet after 40 should contain lots of vegetables, fruit and berries, replace black tea with green. Depending on physical activity – your daily calorie norm is 1300 – 1500.
Diet after 30
Children, career, constant stress drain energy. Vitamins, minerals and antioxidants are essential for your diet. In addition, animal proteins are important for you – they provide the building material for muscles. In this case it is necessary to consume proteins several times during the day, not just in the evening. If you are planning pregnancy, add foods rich in folic acid to your diet.
Minimize intake of starchy carbohydrates and sugars, but focus on healthy fats and a large amount of vegetables. These foods are nutritious, and importantly, provide a consistent and gradual release of energy. One type of dairy product per day is enough.
Daily amount of calories – around 2000. High energy levels will be provided by red meat, green vegetables, nuts, legumes, seeds.
Conclusion
Eat properly: in your 30s support your energy levels, in your 40s consume plenty of antioxidants, in your 50s choose foods for healthy guts and in your 60s prevent fading of cognitive functions. And don’t forget to share useful information with your friends on social networks!
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Notice: This article is for informational purposes only and is a translation from foreign websites. It does not replace medical treatment, examination by a doctor or consultation with another medical professional. Posts may contain information that does not coincide with the opinions of the editorial staff. Consult all necessary steps first with your doctor / pharmacist.
