The healthy nutrition
The stage between 40 and 60 is one of the most common periods in which a person should take care of his health, as it is the gateway to happy aging.
Nutrition is one of the keys to enjoying years of maturity and preventing chronic diseases as they age. If you do not have health problems that require a specific diet, you can follow the FDA guidelines:
Diversification of foods is necessary to ensure nutritional balance. This means eating all groups of foods, such as whole grains, dairy products, vegetables, fruits, and protein.
But you should choose foods low in fat, cholesterol, salt and added sugar. And be sure to monitor, especially in salt, sugar, and carbohydrates if you crave foods of a certain taste. And stay away from fast food, reduce frying pans and soda drinks.
Calories. Under healthy nutrition recommendations, women in the 40 and 50 years not to consume more than 1,800 calories a day if the woman is not active, rises to 2,000 calories a day if she is moderately active, and women who are very active can eat 2,200 calories daily.
A man between the ages of 40 and 50 can eat 2,200 calories a day if he is not active, but moderate activity can eat between 2,400 and 2,600 calories, and the amount can rise to between 2,800 and 3,000 calories if the man is engaged in the sports activity.
- And if you want to lose weight, you can lose between 200 and 500 calories a day from the portion that suits your body, so that you can lose weight by about half a kilogram every week.
- Healthy choices. Make sure to eat two or more servings of fruits, and two servings of vegetables each day, with a diversification of the colors of these foods from red, orange, yellow, green, white, and violet.
And make sure to get the main nutrients for this stage of life, especially calcium, by consuming skim milk, along with nuts. And avoid eating a lot of whole eggs, you can eat the eggs as you like, but do not eat more than one yolk a day.
Remember that eating whole grains like brown rice and whole wheat (brown bread) with vegetables and fruits is the ideal way to get vitamins and minerals.
