Age appropriate foods
Age appropriate foods review
Did you know that food choices should also be appropriate to your age? The body reacts quite differently to a particular food in twenty, thirty or sixty years.
In your twenty years – up to 2000 calories
Weight: Your metabolism is at the peak, but a pre-prepared and fast food can quickly bring you about a kilo more. When you go out, limit yourself to three glasses of alcohol and at home prepare simple dishes such as pasta and baked potatoes. Your super food – all fruits and vegetables: 5 servings per day Treat yourself with oily fish once a week, if you diet salmon even better. It does not matter, if you are already thinking about children or you will think it later, get used to eat fish – salmon, sardines, herring, because their omega 3 fats have a great influence on the development of baby’s brain.
In your thirties – up to 1940 calories
Weight: If you have kids, you ladies sure gained a kilo more and slowly you are also losing muscle. Muscles use more calories than fat. Eat foods rich in fiber, such as vegetables and whole grain products. Your super food Whole-wheat pasta: they are full of good substances that do not only fall through the body, but we have also to digest a little bit. Whole-wheat pasta gives us energy so we can do better in our business and family obligations. You can also choose pulses, porridge, whole-wheat bread etc. Seeds: sprinkle a little of sesame or sunflower seeds to your salad or cereal, so you’ll get enough magnesium in the body. Magnesium is great for relaxing and helps with PMS symptoms, which are the worse in our thirties.
In your forties – up to 1925 calories
Weight: If you are not physically active, you will lose in this decade another kilogram of muscle and you will gain too much fat. Reduce just a little your portions and the difference will be very large.
Your super food – Soybeans: 1-2 servings a day
Soy contains a high percentage of fat (an average of 19 per cent) and protein (average of 37 per cent) and significant amounts of vitamins A and B. Soy is a great source of estrogen, which will help you get through menopause. Choose soy milk, tofu etc. Good choices are also different types of berries, blueberries, melons, strawberries, blackberries, as they contain many antioxidants, which retain at least some of our wrinkles.
Nuts: Eat one portion at least five times a week. Nuts contain a lot of vitamin E, one of the antioxidants that prevent heart disease.
In your fifties – 1800 to 1900 calories
Weight: Hormonal changes will affect fat deposition around the abdomen and thighs. Reduce your intake of sweets (sugar raises blood fat). You should eat at least 150 calories less than 30 years ago.
Your super food
Yogurt: 1-2 servings a day. It contains plenty of calcium to ensure healthy and strong bones. Bio-yogurt also contains a lot of friendly bacteria that improve your health.
Once a week, treat yourself with liver, which contain plenty of vitamin D and vitamin B12 – a substance which rapidly lack in older people. Those two vitamins are very important for healthy bones and prevent anemia.
In your sixties – up to 1900 calories
Weight: Your needs will be very similar to those in the fifth decade of your life, if you will, of course, equally be physically active. If you were always a little too slim, it is now time to get some kilo, because otherwise you will be completely destroyed by any disease and will eat you all fat stores. Add to your diet essential oils and nuts.
Your super food – Brazil nuts
Take a full fist, five times per week. Nuts are rich of selenium, which can help prevent cancer (most forms of cancer appears after age 65). Do not forget green; enjoy a lot of asparagus and broccoli, because they both contain folic acid that has a great impact on the functioning of our brains.
In your seventies – up to 1800 calories
Weight: Completing the 75th years of age you will not need more than 1,800 calories per day, especially if you will be less active, something that obviously we do not recommend. Being active is health-preserving! You’ll also notice that you have a smaller appetite. Foods rich in zinc, seafood, red meat and grain to preserve the vibrant taste buds.
Your super food
Treat yourself with liver once a week, which is food rich in vitamin D (Salmon diet) and vitamin B12, that has a very beneficial effect on health in older people. Every day, take extra vitamins, take a special care that you also take vitamin E.