Sometimes the body needs more protein, sometimes more carbohydrates and from a certain age, it should be consumed less overall. So how to eat healthy? If you want to eat healthy for a lifetime, you should always keep an eye on your age when shopping and cooking.
A healthy diet contains plenty of fresh vegetables and fruits, good oils, as little industrially processed food, animal products, white flour, and sugar as possible, varying from children to the elderly. So there is only healthy and unhealthy, but no age-related different diets. But with the age and depending on the lifestyle, the need and the utilization of nutrients change. Age plays a very important role here.
Diet From 20 to 40 – How to Eat Healthy
In general, it is important to build muscles, bones, and connective tissue between 20 and 30 years with the help of a sensible diet. Special mindfulness of nutrition is required more for women during pregnancy.
Special Nutritional Instructions Only For Young Pregnant Women
It is important, in addition to a diet full of high-quality nutrients and quitting tobacco and alcohol, to ensure an optimal supply of vitamins, minerals, and trace elements so that the child develops well. In contrast, eating for two is completely unnecessary and wrong.
Therefore, all expectant mothers should take folic acid in the first 3 months of pregnancy. Iodine tablets can also be useful. Vegans must also pay attention to several micronutrients like iron, zinc, calcium, vitamins B12, B2, and D and a corresponding intake of omega-3 fatty acids that they lack due to the absence of animal foods from their diet.
Important Dietary Changes From The Age of 40
From the age of 40, the metabolism begins to slow down. While the body can still easily break down too much sugar and carbohydrates at 30, it loses this ability at the age of 40 at the latest. Suddenly, an unchanged diet affects the abdomen and hips.
Those who only now find the right nutrition can still set the course for a healthy future. Anyone who has already eaten reasonably healthy before 40 should pay more attention to the following elements:
– Fruits and vegetables in bright colors as the antioxidants they contain act as cell protection with an anti aging effect in the body.
– A small portion of red meat twice a week is good for building muscle, important for women because it prevents iron deficiency
– Vegetarians and vegans must pay particular attention to green leafy vegetables like spinach, cabbage, and kale.
What You Have to Look Out For in Your 50s and 60s – How to Eat Healthy
This dangerous age may surprise you with cardiovascular problems such as high cholesterol and high blood pressure. Those who have neglected their diet so far and have not been working out much might have to reckon with type 2 diabetes.
What is now important is a diet that keeps the blood sugar level stable and prevents deposits in the vessels. It should be low in cholesterol, high in fiber, and slowly usable carbohydrates. One should depend upon these for a healthy diet at this age.
Lots Of Vegetables
Little Animal Fat
No Sugary Soft Drinks
Little White Flour Products
Good Oils (Olive, Linseed)
Fish (Omega-3 Fatty Acids And Vitamin D)
Low-Fat Dairy Products (Calcium)
Hormone changes accelerate the loss of calcium from the bone. The substitution of calcium plus vitamin D can now counteract the threat of osteoporosis. It occurs earlier and more frequently in women due to the reduction of estrogen in menopause but the bone loss also threatens men. An omega-3 supplement can benefit heart health if someone doesn’t eat fish. Omega-3 fatty acids stabilize the blood vessels.
Proper Nutrition With 70 Plus
With increasing age, various physiological and psychological changes occur that have a direct impact on nutritional needs. The taste buds and appetite diminish, so does the desire to cook yourself and fresh.
The body absorbs less and consumes many vitamins and minerals. The digestive juices in the stomach change with age, reducing the absorption of iron, calcium, and vitamins B6, B12, and folic acid. Long-term use of prescription drugs can reduce the absorption of certain nutrients.
Fewer Calories, But Not Fewer Nutrients
Seniors need fewer calories than younger people, but not fewer nutrients. Protein becomes important once again in old age as it can delay muscle loss in old age, especially in combination with strength training. As a rule of thumb, one gram of protein per kilogram of body weight per day. But it shouldn’t be exclusively protein from meat, as it favors inflammation, especially in the joints.
Suggested Read: Best Vegan Sources Of Protein
Because digestion becomes sluggish with age, fiber is important for the 70 plus generation. A teaspoon of psyllium husk is a recommended alternative to the amounts of vegetables or whole grains that would be necessary for an optimal supply. To do this, seniors have to drink plenty, even if this is difficult for many. This is how you can eat healthy at any age and stay fit.