A healthy diet of 50 plus
In the sixth decade of life you belong, by definition, already a “young-Old”, many people feel, 50 is not so old. Thus, the time is now to deal a good time to be active with this new phase of life and whose claims to the diet. The life style in this Phase is often more peaceful and not as hectic as 20 years ago. There is more time for leisure activities, personal interests, and also for good food. However, studies show that the age group of 51-Year-old at dinner zulangt may be too strong.
Obesity as a risk factor
The nutrition report 2004 dedicated to this topic, and showed unusually high intake values of calories in the group of persons the 51-Year-old. Also, the frequent Occurrence of Obesity speaks to the 50plus Generation. Overweight is a major risk factor for the emergence of
- Cardiovascular Diseases
- Sugar disease (Diabetes mellitus)
- High blood pressure and
Also, you should have a few pounds to much, so it is now the highest railway in, get rid of this, so that they are in old age healthy and fit.
A high proportion of fat in the diet
For the high energy supply, among other things, the high percentage of fat in the diet is responsible. So men in this age group consume approximately 35 percent of the energy in the Form of fats, women, approximately 37 percent. To Obesity and its sequelae in the long term, will prevent by the German society for nutrition (DGE) recommended a maximum of 30 percent of calories as fat, which means per day the diet should contain no more than about 75 grams of fat. Here you will find a sample daily schedule with 75 grams of fat.
Less saturated fatty acids
The dietary fats are made up of various elements, for our bodies have different meanings. In addition to the amount of fats that we consume daily, it is also the right selection is very important. Not only is the fat intake total is too high, even when the composition of the fat need to improve. The largest part of the fat plan, the 51-Year-old in food, with around 15 percent of the total energy, saturated fatty acids. They are mainly found in animal fats (meat, sausage, Butter, dairy products), fat, sweets, coconut fat, and back, rich.
The proportion of these fats should be as low as possible and not more than 10 percent of the calorie intake. A reduction in the proportion of saturated fatty acids will thank you, especially the heart and circulatory system because saturated fatty acids increase the fat levels in the blood, especially the harmful LDL cholesterol and promote atherosclerosis (hardening of the arteries).
According to the high consumption of saturated fatty acids and cholesterol intakes in persons over 51 years, on average, significantly above the indicative value of 300 milligrams. Although the dietary cholesterol has been associated as an independent factor with a somewhat lower influence on the emergence of cardiovascular disease than saturated fatty acids. Nevertheless, it should be rich with cholesterol-rich foods such as eggs, offal, fat of meat and dairy products handle rather sparingly.
More Omega-3 fatty acids from fish oil
Short of polyunsaturated fatty acids from fish oil. The so-called Omega-3 fatty acids, which are found especially in cold-water fish such as salmon, mackerel and herring, have positive effects on the cardiovascular system. In addition to other important functions, they contribute to the reduction of the blood fat values and have a positive effect on hypertension. Enrich your weekly meal plan with one to two fish meals.
Fiber has multiple beneficial effects for our health. They are important for normal bowel function and prevent constipation. Certain dietary fiber have a cholesterol-lowering effect. In particular, the fibre from oat bran, Apples, and berries.
What many do not know that fiber can help prevent also colorectal cancer. Per day 30 grams of fiber should be consumed. The many do not. With the increasing your daily fiber account, for example:
- Whole-grain products
- Dry fruits
- Fruits and vegetables
Diet is out, healthy food is in
If you think now, to have a few extra pounds and active illnesses to get rid of, would be a special diet is needed, you’re wrong. Through a healthy, balanced diet and regular physical activity, you can reduce your weight and ensure that they are in one’s old age healthy and fit.
And so a healthy, balanced diet looks like for example:
- 4-6 slices of whole grain bread or 3-5 slices of bread and 50-60 g of cereal per day
- 150-180 g of brown rice, or 200-250 g whole wheat pasta, or 200-250 g potatoes (cooked) per day
- 5 servings of fruits and vegetables of the day
- 200-250 g of milk/yogurt/cottage cheese and 50-60 g cheese preferably low-fat products
- 300 to 600 g low-fat meat and sausage per week
- 3 eggs (including processed eggs, in pasta, pastries, etc.) per week
Certainly you need to take your daily eating plan, and also some of the cherished habits under the magnifying glass. Think of that as a challenge!
Diet from 50 plus to the test
Eat and Drink mean well-being and joy of life. A lazy Breakfast, a social evening at the Italian, a Feast in the circle of the family, a coffee, gossip with Girlfriends. Everywhere the food plays an important role. And it is precisely in a phase of life, in the most of these small pleasures are both temporally and financially possible, should you miss out?
Quite the contrary! Especially in sociable round healthy diet can make a lot of fun. You might find in your circle of friends, like-Minded people who want to engage actively with the topic of healthy nutrition.
Healthy Breakfast enjoy
Serve with a leisurely Breakfast with family or friends, only healthy Treats, for example:
- a mixed fruit salad with strawberries, Apples, Kiwi, pineapple, bananas or whatever the fruit counter
- crispy whole-grain flakes with no added sugar with milk and yogurt
- Whole-grain bread with lean ham and cheese
- Vegetable sticks (carrots, celery, peppers, cucumber, turnip greens) with herb quark
- freshly squeezed orange juice
Flour bread rolls, sweet pastries, nut-Nougat-cream, eggs with bacon and Salami and white table on this Breakfast, no place.
You have on the menu at your favourite Italian restaurant in the rubrics of Fresh seasonal salads, Vegetarian and fish dishes lost? Are you looking for just changes to the dishes with little fat and lots of nutrients. Fresh salads, vegetables, pans, dishes based on fish and lean cuts of grilled meat, boiled potatoes, rice or noodles, are low in calories and rich in nutrients.
Ask them if you can get the sauce in an extra bowl served and dosing them yourself. Noodle dishes are not allowed side dishes with cream sauces, breaded meats and deep-fried Potato this evening. You forgo the Dessert and instead prefer a evening walk.
You make your personal health day
Every day, many obligations to come to you. Not rarely you will be in the order of the whole family on their feet. But what about your own concerns? Take advantage of the new life-more time to take for yourself and your health. Start with one day per month, under the slogan “healthy diet and exercise”.
This day is only reserved for you and the things you want to do. They may include, in addition to a healthy diet and exercise, many other things such as Relaxation sessions, a visit to the sauna, and cultural activities. To us, such a day might look like:
- Start the day with a hearty healthy Breakfast.
- You use then use your energy for something Active, for example, a walk in the woods, Nordic Walking, Cycling or a visit to the swimming pool.
- Load after a light lunch, for example, this could consist of a salad or a vegetable soup, a relaxation unit. You pick up a book or doze off you just.
- Then time for the things you wanted to do, always wanted to and never found the time. An art exhibition to visit, the craft be active, a Wellness oasis visit or whatever, make them fun.
- You eat in between, plenty of fruit and drink plenty of fluids, at least 1.5 liters of water, juice spritzers, or herbal tea.
- You can end the day with a delicious healthy meal in a cosy atmosphere.
Did you enjoy it? Then you try to bring step by step a bit more “health” in their everyday lives.