Chapter 1: Metamorphoses of the body after 50 and nutrition priorities
The age of 50 years is an important line that marks the beginning of natural changes in the body. Hormonal restructuring, a decrease in metabolism and a change in physiological needs require adjusting the lifestyle, and first of all, the diet. Improper nutrition at this age can aggravate age -related changes and increase the risk of chronic diseases.
1.1. Physiological changes after 50: Factors affecting the need for nutrition
After 50 years, the following key changes occur:
- Reducing muscle mass (sarcopenia): Starting from the age of 30, the muscle mass gradually decreases, and this process accelerates after 50. Reducing the muscles leads to a decrease in the rate of metabolism at rest, that is, the body burns less calories even at rest. This increases the risk of weight gain and the development of metabolic syndrome.
- Reduced bone density (osteoporosis): The bones become more fragile and subject to fractures. This is especially true for women after menopause due to a decrease in estrogen levels.
- Changes in the digestive system: The production of gastric juice and enzymes decreases, the absorption of nutrients worsens, the intestinal peristalsis slows down, which can lead to constipation.
- Hormonal changes: In women, there is a menopause, accompanied by a decrease in the level of estrogen, which affects bone tissue, cardiovascular system and metabolism. In men, the level of testosterone decreases, which affects muscle mass, libido and mood.
- Reducing sensitivity to taste and smell: This can lead to a deterioration in appetite and a decrease in food consumption.
- Reducing the function of the kidneys: The kidneys less effectively remove waste from the body.
1.2. Putings in nutrition after 50: macro- and micronutrients
Given physiological changes, nutrition after 50 should be directed at:
- Maintaining muscle mass: Sufficient protein consumption is extremely important to prevent sarcopenia.
- Strengthening bones: Calcium and vitamin D are necessary to maintain bone density and prevent osteoporosis.
- Maintaining health of the cardiovascular system: The restriction of saturated fats and cholesterol, an increase in fiber and beneficial fats (omega-3) is necessary for the prevention of cardiovascular diseases.
- Maintaining the health of the digestive system: Sufficient consumption of fiber and water is necessary for the normal functioning of the intestines.
- Weight control: Moderate calories and regular physical exercises will help maintain healthy weight.
- Maintaining the immune system: Sufficient consumption of vitamins and minerals (especially vitamin C, vitamin D, zinc and selenium) is necessary to strengthen immunity.
- Maintaining cognitive functions: Some nutrients (omega-3, B vitamins, antioxidants) can help maintain brain health and cognitive functions.
1.3. Distribution of macronutrients: proteins, fats and carbohydrates
The optimal ratio of macronutrients in the diet after 50:
- Squirrels: 1.0-1.2 grams per kilogram of body weight. Protein is necessary to maintain muscle mass, synthesis of hormones and enzymes. Preference should be given to low -fat sources of protein, such as chicken, fish, legumes, tofu and low -fat dairy products.
- Fat: 20-35% of the total number of calories. It is important to give preference to beneficial fats such as mono-saturated (olive oil, avocados, nuts) and polyunsaturated (omega-3 fatty acids from fish, linen and walnuts). The consumption of saturated fats (red meat, butter) and trans fats should be limited (contained in processed products).
- Carbohydrates: 45-55% of the total number of calories. Preference should be given to complex carbohydrates such as whole grain products, vegetables and fruits. Limit the consumption of simple carbohydrates (sweets, carbonated drinks, white bread).
Chapter 2: Key Nutrients for Health after 50
2.1. Protein: building material for muscles and not only
Protein is a vital nutrient, especially after 50 years. It is necessary not only to maintain muscle mass, but also for the synthesis of hormones, enzymes, antibodies and other important substances.
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Springs of protein:
- Animals: Chicken, turkey, fish (salmon, tuna, sardines), eggs, low -fat dairy products (yogurt, kefir, cottage cheese).
- Vegetable: Legumes (lentils, beans, chickpeas), tofu, pace, film, nuts and seeds.
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Recommendations: Strive to include the source of protein in each meal. Dive protein sources, combining animals and plant products.
2.2. Calcium and vitamin D: for strong bones
Calcium and vitamin D are key nutrients for maintaining bone density and prevention of osteoporosis.
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Calcium:
- Sources: Dairy products (milk, yogurt, cheese), leaf green vegetables (cabbage, spinach), enriched products (vegetable milk, tofu).
- Recommendations: The recommended daily dose of calcium for women after 50 years and men after 70 years is 1200 mg.
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Vitamin D:
- Sources: Bold fish (salmon, tuna, sardines), egg yolk, enriched products (milk, juice). Vitamin D is also produced in the skin under the influence of sunlight.
- Recommendations: The recommended daily dose of vitamin D for people over 50 is 600-800 IU. In the cold season or with insufficient stay in the sun, it may be necessary to take vitamin D.
2.3. Fiber: for the health of the digestive system and not only
Fiber is undigested fibers that play an important role in maintaining the health of the digestive system, controlling blood sugar, reducing cholesterol and maintaining healthy weight.
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Sources:
- Vegetables: Broccoli, carrots, Brussels cabbage, spinach.
- Fruits: Apples, pears, berries.
- Whole grain products: Oatmeal, brown rice, whole grain bread.
- Legumes: Lentils, beans, chickpeas.
- Nuts and seeds: Almonds, walnuts, linen seed.
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Recommendations: Strive for consumption of 25-30 grams of fiber per day. Increase fiber consumption gradually to avoid swelling of the abdomen and discomfort. Drink enough water so that the fiber can function correctly.
2.4. Omega-3 fatty acids: for the health of the heart and brain
Omega-3 fatty acids are polyunsaturated fats that are necessary for the health of the cardiovascular system, brain and vision.
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Sources:
- Fat fish: Salmon, tuna, sardins, mackerel.
- Plant sources: Flaxseed, walnuts, chia seeds.
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Recommendations: Strive to eat fatty fish 2-3 times a week. If this is not possible, consider the possibility of taking Omega-3 additives.
2.5. Antioxidants: Free radical protection
Antioxidants are substances that protect the body cells from damage by free radicals. Free radicals are formed in the process of normal metabolism, as well as under the influence of environmental factors, such as pollution, smoking and ultraviolet radiation.
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Sources:
- Fruits and vegetables: Berries, citrus fruits, tomatoes, broccoli, spinach.
- Tea (especially green):
- Chocolate (dark):
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Recommendations: Include a variety of fruits and vegetables of bright colors in your diet to get a wide range of antioxidants.
2.6. B vitamins B: For energy and nervous system
B vitamins play an important role in energy exchange, maintaining the health of the nervous system and the formation of red blood cells.
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Sources:
- Vitamin B12: Meat, fish, eggs, dairy products, enriched products.
- Vitamin B6: Chicken, fish, potatoes, bananas, chickpeas.
- Folic acid (vitamin B9): Leaf green vegetables, legumes, avocados.
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Recommendations: People over 50 years of age are recommended to receive vitamin B12 from enriched products or additives, as its absorption from food deteriorates with age.
Chapter 3: Practical recommendations for organizing proper nutrition after 50
3.1. Power planning: Success
Power planning is an important step towards a healthy diet. This helps to avoid spontaneous and unhealthy solutions, and also ensures the receipt of all necessary nutrients.
- Compilation of a menu for a week: Plan in advance what dishes you will cook in the week, given your needs in calories and nutrients.
- Shopping list: Make a list of purchases based on the menu to avoid impulse purchases of unhealthy products.
- Cooking in advance: Prepare part of the dishes in advance, for example, cut the vegetables, weld cereals or bake chicken. This will save time during the week and facilitate compliance with a healthy diet.
3.2. Size of portions: moderation – the key to weight control
With age, metabolism slows down, so it is important to control the size of portions in order to avoid weight gain.
- Use smaller plates: This will help to visually reduce the portion.
- Read the labels carefully: Pay attention to the size of the portion indicated on the packaging of the product.
- Do not overeat: Eat slowly and consciously, listen to the signals of the body about saturation.
3.3. Cooking methods: healthy alternatives
The choice of cooking method can significantly affect its usefulness.
- Preferred preparation methods: Baking, cooking, stewing, steaming, grill.
- Limit the Žarka: Frying adds extra calories and can form harmful substances.
- Use less oil: If you use oil, give preference to healthy oils, such as olive or rapeseed.
3.4. Hydratation: The importance of water for health
Water plays an important role in many functions of the body, including digestion, thermoregulation and removal of waste.
- Recommendations: Strive to drink at least 8 glasses of water per day.
- Consider individual needs: The need for water can vary depending on the level of physical activity, climate and health status.
- Turn on other liquids: In addition to water, take into account other liquids, such as tea, coffee, juices and soups.
3.5. Snacks: healthy options between meals
Snacks can help maintain blood sugar and avoid overeating during the main meals.
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Healthy snack options:
- Fruits and vegetables with humus or nut oil.
- Yogurt with berries and nuts.
- A small handful of nuts or seeds.
- Boiled egg.
- Whole grain bread with avocados.
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Avoid unhealthy snacks: Limit the consumption of sweets, chips, carbonated drinks and other processed products.
3.6. Restriction of salt, sugar and processed products
Excessive consumption of salt, sugar and processed products can adversely affect health, especially after 50 years.
- Salt: High salt consumption can increase blood pressure and increase the risk of cardiovascular diseases. Try to use less salt when cooking and avoid salted processed products.
- Sahar: Excessive sugar consumption can lead to weight gain, type 2 diabetes and increase cholesterol. Limit the consumption of sweets, carbonated drinks and other products with a high sugar content.
- Processed products: Processed products often contain a lot of salt, sugar, saturated fats and trans fats, as well as few nutrients. Try to give preference to whole, raw products.
Chapter 4: Recipes of healthy and delicious dishes for people over 50 years old
4.1. Breakfasts rich in protein and fiber
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Oatmeal with berries and nuts: Oatmeal is an excellent source of fiber, and antioxidants and healthy fats will add berries and nuts.
- Ingredients: 1/2 cup oatmeal, 1 cup of water or milk, 1/4 cup of berries (blueberries, raspberries), 1 tablespoon of nuts (almonds, walnuts).
- Preparation: mix oatmeal with water or milk and cook on low heat until cooked. Add berries and nuts.
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Eggs with vegetables: Eggs are an excellent protein source, and vegetables will add vitamins and fiber.
- Ingredients: 2 eggs, 1/2 cup of chopped vegetables (pepper, onions, spinach), 1 tablespoon of olive oil.
- Preparation: fry vegetables in olive oil until soft. Pour the eggs and prepare to the desired degree of readiness.
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Cottage cheese with fruits and honey: Cottage cheese is a good source of protein and calcium, and fruits and honey will add sweetness and nutrients.
- Ingredients: 1/2 cup of cottage cheese, 1/2 cup of chopped fruits (apples, bananas), 1 teaspoon of honey.
- Preparation: Mix cottage cheese with fruits and honey.
4.2. Lunch with an accent for protein and vegetables
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Salad with chicken-grille and avocado: Grill chicken is a low-fat protein source, avocado is a source of beneficial fats, and vegetables will add vitamins and fiber.
- Ingredients: 100 g of chicken breast-gril, 1/2 avocado, 1 cup of mixed vegetables (salad, tomatoes, cucumbers), 1 tablespoon of olive oil, lemon juice.
- Preparation: cut the chicken and avocado. Mix all the ingredients and season with olive oil and lemon juice.
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Cchehevitsa soup: Lentils are an excellent source of protein and fiber, and vegetables will add vitamins and minerals.
- Ingredients: 1 cup of lentils, 4 glasses of vegetable broth, 1 onion, 1 carrot, 1 stalk of celery, 1 teaspoon of olive oil, spices to taste.
- Preparation: Fry onions, carrots and celery in olive oil until soft. Add lentils and vegetable broth. Bring to a boil, then reduce the fire and cook until the lentil is ready.
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Fish baked with vegetables: Fish is a good source of protein and omega-3 fatty acids, and vegetables will add vitamins and fiber.
- Ingredients: 150 g of fish fillet (salmon, cod), 1/2 cup of chopped vegetables (broccoli, carrots, pepper), 1 tablespoon of olive oil, lemon juice, spices to taste.
- Preparation: Put the vegetables on the baking sheet. Put the fish on top. Sprinkle olive oil and lemon juice. Sprinkle with spices. Bake in the oven until the fish is ready.
4.3. Dinner, light and nutritious
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Kinoa with vegetables and tofu: Kinoa – a full protein, and vegetables and tofu will add vitamins and minerals.
- Ingredients: 1/2 cups of a movie, 1 cup of vegetable broth, 1/2 cup of chopped vegetables (broccoli, carrots, pepper), 100 g of tofu, 1 tablespoon of soy sauce, 1 teaspoon of sesame oil.
- Preparation: weld a movie in vegetable broth until cooked. Fry vegetables and tofu in a pan. Add soy sauce and sesame oil. Mix with a movie.
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Omelette with mushrooms and spinach: Eggs are an excellent source of protein, and mushrooms and spinach will add vitamins and minerals.
- Ingredients: 2 eggs, 1/2 cup of chopped mushrooms, 1/2 cup spinach, 1 tablespoon of olive oil.
- Preparation: fry mushrooms and spinach in olive oil until soft. Pour the eggs and prepare to the desired degree of readiness.
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Steam cutlets with a vegetable side dish: Chicken cutlets are a low -fat protein source, and a vegetable side dish will add vitamins and fiber.
- Ingredients: 150 g of minced meat, 1/4 cup of breadcrumbs, 1/4 cup of milk, 1 onion, spices to taste, vegetables for a side dish (broccoli, carrots, colored cabbage).
- Preparation: mix chicken minced meat with breadcrumbs, milk, onions and spices. Form cutlets and steam until cooked. Serve with a vegetable side dish.
Chapter 5: Adaptation of nutrition in the presence of chronic diseases
5.1. Type 2 diabetes: blood sugar control
With type 2 diabetes, it is important to control the blood sugar level with proper nutrition.
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Basic principles:
- Regular nutrition: eat in small portions 5-6 times a day.
- Limiting simple carbohydrates: Avoid sweets, carbonated drinks, white bread and other products with a high glycemic index.
- An increase in fiber consumption: Fiber helps to slow down sugar absorption into the blood.
- The choice of products with a low glycemic index: give preference to whole grain products, vegetables and fruits with a low sugar content.
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Recommended products:
- Vegetables: broccoli, spinach, cucumbers, tomatoes.
- Fruits: berries, apples, pears.
- Whole grain products: oatmeal, brown rice, whole grain bread.
- Legumes: lentils, beans, chickpeas.
- Low -fat sources of protein: chicken, fish, tofu.
5.2. Cardiovascular diseases: heart health
To maintain the health of the cardiovascular system, the following power principles must be observed:
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Restriction of saturated fats and cholesterol: Avoid fatty meat, butter, cheese and other products with a high content of saturated fats and cholesterol.
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Increased use of beneficial fats (omega-3): Include oily fish, linseed seeds and walnuts in your diet.
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Increase in fiber consumption: Fiber helps to reduce blood cholesterol.
- Salt consumption restriction: High salt consumption can increase blood pressure.
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Recommended products:
- Fat fish: salmon, tuna, sardines.
- Vegetables and fruits: a variety of fruits and vegetables.
- Whole grain products: oatmeal, brown rice, whole grain bread.
- Nuts and seeds: almonds, walnuts, linen seed.
- Olive oil.
5.3. Osteoporosis: Strengthening bones
For the prevention and treatment of osteoporosis, sufficient consumption of calcium and vitamin D.
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Basic principles:
- Sufficient calcium consumption: the recommended daily dose of calcium for women after 50 years and men after 70 years is 1200 mg.
- Sufficient consumption of vitamin D: The recommended daily dose of vitamin D for people over 50 is 600-800 IU.
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Recommended products:
- Dairy products: milk, yogurt, cheese.
- Leaf green vegetables: cabbage, spinach.
- Fat fish: salmon, tuna, sardines.
- Enriched products: vegetable milk, tofu.
5.4. Diseases of the gastrointestinal tract: careful attitude to digestion
For diseases of the gastrointestinal tract, it is necessary to observe a diet that does not irritate the mucous membrane of the stomach and intestines.
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Basic principles:
- Frequent and fractional nutrition: eat in small portions 5-6 times a day.
- The exclusion of sharp, fatty, fried and smoked products.
- Steamed cooking, cook or baking.
- The use of easily digestible products.
- Sufficient water consumption.
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Recommended products:
- Porridge on the water: oatmeal, rice porridge, buckwheat porridge.
- Vegetable soups-puree.
- Low -fat meat and fish, steamed or boiled.
- Sour -milk products: yogurt, kefir.
- Baked fruits.
Chapter 6: Myths and Eating Mutting after 50
6.1. “After 50, you need to eat less so as not to gain weight”
Although with age, metabolism really slows down, a simple decrease in the amount of food is not always the best solution. It is important not only how much you eat, but also what you eat. Insufficient protein consumption can lead to loss of muscle mass, which will slow down even more metabolism. It is better to focus on a balanced diet with a sufficient amount of protein, fiber and beneficial fats, as well as on regular physical activity.
6.2. “After 50, it is necessary to completely exclude fats from the diet”
The complete exclusion of fats from the diet is a mistake. Useful fats, such as monoen-saturated and polyunsaturated (omega-3), are necessary for the health of the heart, brain and hormonal system. It is important to choose the right sources of fat and limit the consumption of saturated and trans fats.
6.3. “After 50, carbohydrates should be avoided”
Carbohydrates are an important source of energy, especially for the brain and muscles. It is important to choose the right carbohydrates, such as whole grain products, vegetables and fruits, and limit the consumption of simple carbohydrates (sweets, carbonated drinks, white bread).
6.4. “After 50 it is too late to change your habits in nutrition”
It is never too late to start taking care of your health. Even small changes in the diet and lifestyle can bring significant benefits. Consulting with a doctor or nutritionist will help to develop an individual nutrition plan that takes into account your needs and health status.
6.5. “All additives are equally useful”
Not all additives are equally useful, and some of them can even be harmful. Before taking any additives, consult your doctor to make sure that they are safe for you and meet your needs. Some additives can interact with the drugs you take.
Chapter 7: The role of physical activity in maintaining health after 50
Proper nutrition is an important, but not the only factor in maintaining health after 50 years. Regular physical activity plays an equally important role.
7.1. Advantages of physical activity for people over 50 years old
- Maintaining muscle mass: Physical exercises, especially strength training, help to prevent muscle loss (sarcopenia) and maintain metabolism.
- Strengthening bones: Physical activity, especially weight exercises, helps strengthen the bones and reduce the risk of osteoporosis.
- Improving the cardiovascular system: Regular physical exercises reduce blood pressure, cholesterol and the risk of cardiovascular diseases.
- Weight control: Physical activity helps to burn calories and maintain healthy weight.
- Improving mood and cognitive functions: Physical exercises contribute to the production of endorphins that improve mood and reduce stress. They can also improve cognitive functions, such as memory and attention.
- Improvement: Regular physical activity can help improve sleep quality.
7.2. Physical activity recommendations for people over 50 years old
- Aerobic exercises: At least 150 minutes of moderate intensity of aerobic exercises per week (for example, fast walking, swimming, cycling) or 75 minutes of high intensity (for example, running, dancing) are recommended.
- Power training: It is recommended to perform strength training at least twice a week, working on all the main muscle groups.
- Exercise of equilibrium: Equilibrium exercises (for example, standing on one leg, tai-chi) help reduce the risk of falls.
- Stretching: Stretching helps to improve the flexibility and range of movements.
7.3. Tips for the beginning of physical activity classes
- Start slowly and gradually increase the load: Do not overload yourself at the beginning. Start with small loads and gradually increase them as the physical shape improves.
- Choose the classes that you like: If you like what you do, you will continue to continue to engage.
- Consult a doctor: Before you start a new program of physical activity, especially if you have any chronic diseases, consult your doctor.
- Find a partner for classes: To deal with a partner can be more motivating and funny.
- Do not forget about the warm -up and hitch: The warm -up prepares the muscles for the load, and the hitch helps them relax after training.
Chapter 8: Psychological aspects of nutrition in adulthood
Nutrition is not only a physiological need, but also an important aspect of psychological well -being. After 50 years, various psychological factors can occur that affect food habits.
8.1. Emotional nutrition: how to deal with stress and anxiety
Emotional nutrition is when a person uses food in order to cope with stress, anxiety, sadness or other negative emotions.
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Causes of emotional nutrition:
- Stress and anxiety.
- Boredom and loneliness.
- Lack of emotional support.
- Low self-esteem.
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Tips for combating emotional nutrition:
- Determine the causes of emotional nutrition.
- Find healthy ways to cope with stress and anxiety (for example, meditation, yoga, walking in nature).
- Turn to a psychologist or psychotherapist for help.
- Fill an emotional vacuum with other activities (for example, hobbies, communication with friends and relatives).
- Practice conscious nutrition: eat slowly and consciously, listening to the body’s signals about hunger and saturation.
8.2. Social nutrition: the influence of social factors on food habits
Social nutrition is when food habits are formed under the influence of social factors, such as family, friends, culture and media.
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The influence of social factors:
- Family traditions: food habits that are formed in the family are often preserved throughout life.
- Social events: Social events are often offered unhealthy food.
- Advertising and marketing: advertising and marketing of unhealthy foods can affect food preferences.
- Cultural norms: cultural norms can affect which products are considered acceptable and desirable.
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Social nutrition management tips:
- Be conscious in your food elections.
- Do not succumb to pressure from others.
- Offer healthy options at social events.
- Limit viewing advertising of unhealthy foods.
- Study different food cultures and find healthy options.
8.3. Motivation and maintenance of a healthy lifestyle
Motivation is an important success factor in maintaining a healthy lifestyle.
- Motivation maintenance tips:
- Set realistic goals.
- Reward yourself for achieving goals.
- Find support from friends and relatives.
- Vneta Diary of Nutrition and Physical Activity.
- Remember the advantages of a healthy lifestyle.
Chapter 9: Resources and assistance in organizing proper nutrition
9.1. Consultation with a doctor and nutritionist
Consultation with a doctor and nutritionist is an important step towards a healthy diet, especially after 50 years. The doctor can evaluate your general health and identify any chronic diseases that can affect your nutrition needs. A nutritionist can develop an individual nutrition plan that takes into account your needs, preferences and health status.
9.2. Useful sites and nutrition applications
There are many useful sites and applications that can help you organize proper nutrition.
- Website:
- MyFitnessPal: Site and application for calculating calories and nutrients.
- Eat this, not that!: A site offering healthy alternatives to unhealthy products.
- Academy of Nutrition and Dietetics: The site of the American Acade