Healthy food after 50: tips and recipes

Healthy food after 50: tips and recipes

Part 1: Understanding the needs of the body after 50

With age, metabolism slows down, hormonal background changes, and the body begins to experience other physiological changes that directly affect the needs for nutrients. Food after 50 years should be aimed at maintaining health, preventing chronic diseases, and providing energy for active life.

1.1. Change in metabolism:

Metabolism, the process by which the body converts food into energy, slows down by about 1-2% every decade after 30 years. This means that after 50 years to maintain the same weight as in youth, less calories are required. Failure to comply with this fact often leads to weight gain, which, in turn, increases the risk of developing cardiovascular diseases, type 2 diabetes and other health problems.

• Practical tips:
  • Reduced calorie content: Gradually reduce portions and choose products with smaller calorie content.
  • Regular physical exercises: Sports, even moderate, help to accelerate metabolism and burn more calories. Include aerobic exercises (walking, swimming, cycling) and power training in your routine.
  • Fractional nutrition: Divide the daily calorie rate into 5-6 small meals instead of 2-3 large. This will help maintain a stable blood sugar and prevent overeating.

1.2. Hormonal changes:

Hormonal changes, especially in women during menopause, can lead to an increase in weight, loss of muscle mass, changes in mood and other unpleasant symptoms. A decrease in estrogen levels can increase the risk of osteoporosis and cardiovascular disease. In men, hormonal changes also occur, albeit less pronounced, associated with a gradual decrease in testosterone levels.

• Practical tips:
  • Calcium products: Include dairy products (low -fat or low fat) in your diet, green leafy vegetables, tofu, calcium products enriched.
  • Vitamin D: Vitamin D is necessary for the absorption of calcium. Get it from sunlight (in moderate quantities), fatty fish, eggs and enriched products. If necessary, take vitamin D additives after consulting a doctor.
  • Plant estrogens (phytoestrogens): Some products, such as soy, flax, sesame seeds, may contain phytoestrogens that can help alleviate the symptoms of menopause. However, before using large quantities of these products, consult a doctor.
  • Sufficient amount of protein: Protein is important for maintaining muscle mass, which can decrease with age.

1.3. Reducing muscle mass (sarcopenia):

Sarcopenia is an age loss of muscle mass and strength. This can lead to a decrease in mobility, an increase in the risk of falls and fractures, as well as to slow down metabolism.

• Practical tips:
  • Power training: Regular strength training will help to increase and maintain muscle mass. Start with light weights and gradually increase the load.
  • Protein in every meal: Make sure that each meal contains a sufficient amount of protein (approximately 20-30 grams). Sources of protein: meat, poultry, fish, eggs, dairy products, legumes, nuts and seeds.
  • Creatine: Creatine is an additive that can help increase muscle mass and strength, especially in combination with strength training. Consult a doctor before taking creatine.

1.4. Weakening of digestion:

With age, the digestive system can work less effectively. The production of gastric juice and digestive enzymes can decrease, which complicates the digestion of food and the absorption of nutrients.

• Practical tips:
  • The use of a sufficient amount of fiber: Fiber helps to improve digestion, prevent constipation and reduce cholesterol. Sources of fiber: fruits, vegetables, whole grain products, legumes.
  • Probiotics: Probiotics are useful bacteria that live in the intestines and help maintain a healthy balance of microflora. They can be obtained from fermented products such as yogurt, kefir, sauerkraut. If necessary, you can take additives with probiotics.
  • Eat slowly and thoroughly chew food: This will help improve digestion and facilitate the work of the stomach.
  • Drink enough water: Water is necessary for normal digestion and prevention of constipation.

1.5. Chronic diseases:

After 50 years, the risk of developing chronic diseases, such as cardiovascular diseases, type 2 diabetes, osteoporosis, arthritis and cancer, increases. Proper nutrition plays an important role in the prevention and management of these diseases.

• Practical tips:
  • Healthy weight: Maintaining healthy weight reduces the risk of developing many chronic diseases.
  • Restriction of saturated and trans fats: These fats increase cholesterol and increase the risk of cardiovascular diseases. Limit the use of fatty meat, butter, fried food, fast food.
  • Salt consumption decrease: Excess salt can increase blood pressure. Limit the use of processed products, canned food, pickles. Use herbs and spices to give the taste of food.
  • Sugar restriction: Excess sugar can lead to weight gain, increased blood sugar and an increase in the risk of type 2 diabetes. Limit the use of sweet drinks, sweets, pastries.
  • More fruits and vegetables: Fruits and vegetables are rich in vitamins, minerals, fiber and antioxidants that help protect the body from chronic diseases.
  • Regular medical examinations: Regular examinations at the doctor will help to identify health problems at an early stage and begin treatment.

Part 2: Basic principles of healthy diet after 50

Healthy diet after 50 years should be diverse, balanced and take into account the individual needs of the body. Here are the basic principles that should be observed:

2.1. Macronutrient balance:

• Squirrels: Proteins are necessary to maintain muscle mass, bone health and immune system. It is recommended to consume about 0.8 grams of protein per kilogram of body weight per day. Sources of protein: meat, poultry, fish, eggs, dairy products, legumes, nuts and seeds.
• Carbohydrates: Carbohydrates are the main source of energy. Choose complex carbohydrates, such as whole grain products, fruits and vegetables that are digested more slowly and provide a more stable blood sugar. Limit the use of simple carbohydrates, such as sugar, sweets and white flour.
• Fat: Fats are necessary for the health of the brain, hormonal balance and the assimilation of some vitamins. Choose beneficial fats such as mononensaturated and polyunsaturated fats contained in olive oil, avocados, nuts, seeds and fatty fish. Limit the use of saturated and trans fats that are found in fatty meat, butter, fried foods and fast food.

2.2. Micronutrients:

• Calcium: Calcium is necessary for the health of bones and teeth. It is recommended to use about 1200 mg of calcium per day. Sources of calcium: dairy products (low -fat or low fat), green leafy vegetables, tofu, calcium products.
• Vitamin D: Vitamin D is necessary for the absorption of calcium. It is recommended to consume about 600-800 IU vitamin D per day. Get it from sunlight (in moderate quantities), fatty fish, eggs and enriched products. If necessary, take vitamin D additives after consulting a doctor.
• Vitamin B12: Vitamin B12 is important for the health of the nervous system and the formation of red blood cells. With age, the assimilation of vitamin B12 can worsen. Sources of vitamin B12: meat, poultry, fish, eggs, dairy products. Vegetarians and vegans are recommended to take vitamin B12 additives.
• Potassium: Potassium is important for the health of the heart and blood pressure. Sources of potassium: bananas, potatoes, avocados, spinach.
• Magnesium: Magnesium is important for the health of bones, muscles and nervous system. Sources of magnesium: nuts, seeds, green leafy vegetables, whole grain products.

2.3. Water:

Maintaining a sufficient level of hydration is important for everyone, but especially for the elderly, since a sense of thirst can decrease with age. It is recommended to drink about 8 glasses of water per day.

2.4. Fiber:

Fiber helps to improve digestion, prevent constipation and reduce cholesterol. It is recommended to consume about 25-30 grams of fiber per day. Sources of fiber: fruits, vegetables, whole grain products, legumes.

2.5. Restriction of processed products:

Processed products often contain a lot of salt, sugar, saturated and trans fats, and few nutrients. Limit the use of processed products, such as fast food, chips, sweets, pastries.

2.6. Regular nutrition:

Try to eat regularly, do not miss meals. Divide the daily calorie rate into 5-6 small meals instead of 2-3 large.

2.7. Variety:

Eat a variety of foods from all food groups to get all the necessary nutrients.

Part 3: products useful after 50

Certain products are especially good for health after 50 years.

3.1. Fruits and vegetables:

Fruits and vegetables are rich in vitamins, minerals, fiber and antioxidants. Try to use at least 5 portions of fruits and vegetables per day. Choose fruits and vegetables of different colors to get a wide range of nutrients.

• Berries: Berries are rich in antioxidants that help protect the cells from damage. Blueberries, strawberries, raspberries and blackberries are especially useful.
• Dark green leafy vegetables: Dark green leafy vegetables, such as spinach, cabbage and broccoli, are rich in vitamins, minerals and fiber.
• Cross -stained vegetables: Cross -stained vegetables, such as broccoli, colored cabbage, Brussels cabbage and white cabbage, contain compounds that can help protect from cancer.
• Orange and yellow vegetables and fruits: Carrots, sweet potatoes, pumpkin, mangoes and apricots are rich in beta-carotene, which turns into vitamin A in the body.

3.2. Whole grain products:

Whole grain products, such as whole grain bread, brown rice, oatmeal and movie, are rich in fiber, vitamins and minerals. They help to improve digestion, reduce cholesterol and control blood sugar.

3.3. Legumes:

Legumes, such as beans, lentils and peas, are rich in protein, fiber, vitamins and minerals. They are an excellent source of protein for vegetarians and vegan.

3.4. Nuts and seeds:

Nuts and seeds are rich in useful fats, protein, fiber, vitamins and minerals. They are a good source of energy and can help reduce cholesterol. Choose unsalted nuts and seeds.

3.5. Fish:

Fish, especially oily fish, such as salmon, tuna, sardines and mackerel, is rich in omega-3 fatty acids, which are useful for the health of the heart, brain and joints. Try to eat fish 2-3 times a week.

3.6. Dairy products (low -fat or low fat):

Dairy products are a good source of calcium, vitamin D and protein. Choose low -fat or low fat content of dairy products to reduce the consumption of saturated fats.

3.7. Eggs:

Eggs are an excellent source of protein, vitamins and minerals. Despite the fact that the eggs contain cholesterol, studies show that the use of eggs in moderate quantities (1-2 eggs per day) does not increase cholesterol in most people.

3.8. Vegetable oils:

Use vegetable oils such as olive oil, avocad oil and rapeseed oil, instead of butter and other saturated fats.

Part 4: products that should be limited after 50

Some products should be limited after 50 years to maintain health.

4.1. Sweet drinks:

Sweet drinks, such as carbonated drinks, juices and sports drinks, contain a lot of sugar and calories, but few nutrients. Limit the use of sweet drinks and choose water, tea or coffee without sugar.

4.2. Processed products:

Processed products often contain a lot of salt, sugar, saturated and trans fats, and few nutrients. Limit the use of processed products, such as fast food, chips, sweets, pastries.

4.3. Red meat:

Red meat contains a lot of saturated fats that can increase cholesterol levels and increase the risk of cardiovascular diseases. Limit the use of red meat and choose lean meat, poultry or fish.

4.4. Fried food:

Fried food contains a lot of fat and calories, and few nutrients. Limit the use of fried food and choose baked, steamed or stewed dishes.

4.5. Alcohol:

Moderate drinking of alcohol can be useful for the health of the heart, but excessive use of alcohol can lead to health problems, such as liver damage, cancer and increased risk of falls. If you drink alcohol, do it moderately (no more than 1 drink per day for women and no more than 2 drinks per day for men).

4.6. Salt:

Excess salt can increase blood pressure. Limit the use of processed products, canned food, pickles. Use herbs and spices to give the taste of food.

Part 5: Tips for Planning Healthy Eating after 50

Power planning will help you adhere to a healthy diet and avoid spontaneous food solutions.

5.1. Plan your food meals for a week in advance:

Make a list of dishes that you will cook for the next week, and make a list of the necessary products.

5.2. Prepare at home:

Cooking at home allows you to control the ingredients and portions. Use fresh products and avoid adding excess salt, sugar and fat.

5.3. Take dinners with you:

If you have lunch outside the house, take dinners with you to avoid eating unhealthy foods.

5.4. Read the labels on products:

Read the labels on products to find out the content of calories, fat, sugar and salt.

5.5. Do not go to the store hungry:

When you are hungry, you are more likely to buy unhealthy food.

5.6. Be patient:

Changing food habits requires time and effort. Do not be discouraged if you have breakdowns. Just return to a healthy diet as soon as possible.

Part 6: Recipes of healthy dishes for people over 50

Here are a few recipes for healthy and delicious dishes that are ideal for people over 50 years old.

6.1. Oatmeal with berries and nuts:

• Ingredients:
  • 1/2 cups of oatmeal
  • 1 cup of water or milk (skim or vegetable)
  • 1/4 cups of berries (blueberries, strawberries, raspberries)
  • 1 tablespoon of nuts (almonds, walnuts)
  • 1 teaspoon of honey (optional)
• Preparation:
  • In the pan, mix oatmeal and water or milk.
  • Bring to a boil, then reduce the fire and cook for 5-7 minutes, stirring.
  • Remove from heat and add berries and nuts.
  • Sin with honey at will.

6.2. Cinema salad, vegetables and chicken:

• Ingredients:
  • 1 cup of quinoa
  • 2 cups of water
  • 1 chicken breast (baked or steamed)
  • 1/2 cup of chopped cucumber
  • 1/2 cup of chopped tomato
  • 1/4 cup of chopped red onion
  • 1/4 cup of chopped bell pepper
  • 2 tablespoons of olive oil
  • 1 tablespoon of lemon juice
  • Salt and pepper to taste
• Preparation:
  • Rinse Kinoa.
  • In the pan, mix the cinema and water.
  • Bring to a boil, then reduce the fire and cook for 15 minutes, or until all the water is absorbed.
  • Cut chicken breast with cubes.
  • Mix Kinoa, chicken breast, cucumber, tomato, red onion and bell pepper.
  • In a small bowl, mix olive oil, lemon juice, salt and pepper.
  • Pour the salad with refueling and mix.

6.3. Baked salmon with broccoli:

• Ingredients:
  • 2 pieces of salmon (150 grams each)
  • 1 Broccoli head, divided into inflorescences
  • 2 tablespoons of olive oil
  • 1 tablespoon of lemon juice
  • Salt and pepper to taste
• Preparation:
  • Heat the oven to 200 degrees Celsius.
  • Put broccoli on a baking sheet, sprinkle with olive oil, salt and pepper.
  • Bake in the oven for 15 minutes.
  • Put salmon on a baking sheet next to broccoli, sprinkle with lemon juice, salt and pepper.
  • Bake another 10-12 minutes, or until the salmon is ready.

6.4. Lentil soup:

• Ingredients:
  • 1 cup of lentils
  • 6 cups of vegetable broth
  • 1 onion, chopped
  • 2 carrots, chopped
  • 2 stems of celery, chopped
  • 2 cloves of garlic, chopped
  • 1 teaspoon thyme
  • Salt and pepper to taste
• Preparation:
  • Rinse the lentil.
  • In a large pan, mix lentils, vegetable broth, onions, carrots, celery, garlic and thyme.
  • Bring to a boil, then reduce the fire and cook for 30 minutes, or until the lentil becomes soft.
  • Salt and pepper to your taste.

6.5. Smoothies with fruits and vegetables:

• Ingredients:
  • 1 cup of chopped fruits (banana, berries, mangoes)
  • 1/2 cups of chopped vegetables (spinach, cabbage)
  • 1/2 cup of water or milk (skim or vegetable)
  • 1 tablespoon of flax seeds or chia (optional)
• Preparation:
  • Mix all the ingredients in a blender until a homogeneous mass.

Part 7: Accounting for special health needs

Nutrition needs may vary depending on the state of health.

7.1. Diabetes:

With diabetes, it is important to control the level of sugar in the blood. This is achieved by eating products with low glycemic index (GI), such as whole grain products, legumes, fruits and vegetables. Sweet drinks, sweets and pastries should be avoided.

7.2. Cardiovascular diseases:

With cardiovascular diseases, it is important to reduce cholesterol and blood pressure. This is achieved by eating products with a low content of saturated and trans fats, as well as salt. More fruits, vegetables, whole grain products, fish and nuts should be consumed.

7.3. Osteoporosis:

With osteoporosis, it is important to obtain enough calcium and vitamin D for the health of bones. Sources of calcium: dairy products (low -fat or low fat), green leafy vegetables, tofu, calcium products. Sources of vitamin D: sunlight (in moderate quantities), oily fish, eggs and enriched products. If necessary, you can take calcium and vitamin D additives after consulting a doctor.

7.4. Arthritis:

With arthritis, it is important to reduce inflammation in the body. This is achieved by eating products with anti -inflammatory properties, such as fatty fish, olive oil, fruits and vegetables. Products, red meat and sweet drinks should be avoided.

7.5. Kidney diseases:

For kidney diseases, it is important to limit the consumption of protein, salt and potassium. Contact a doctor or a nutritionist to develop an individual nutrition plan.

Part 8: Search for support and resources

Changing food habits can be a complex process. Feel free to seek support and resources.

8.1. Doctor:

Talk to your doctor about your nutrition needs. The doctor can give you recommendations on nutrition and send you to the nutritionist.

8.2. Nutritionist:

A nutritionist is a nutrition specialist who can develop an individual nutrition plan for you.

8.3. Support groups:

Support groups can provide you with emotional support and practical tips from other people who are trying to change their food habits.

8.4. Internet resources:

There are many Internet resources that provide healthy nutrition information. Be careful and choose reliable sources of information.

Part 9: Adaptation to new food habits

To get used to the new image of the diet may require time and effort. Here are some tips that will help you successfully adapt:

• Start gradually: Do not try to change all your food habits at the same time. Start with small changes and gradually add new ones.
• Be realistic: Do not set you unrealistic goals.
• Be filament: Do not be afraid to deviate from your power plan from time to time. It is important to return to a healthy diet as soon as possible.
• Award yourself: Award yourself for your achievements.
• Do not give up: Changing food habits requires time and effort. Do not give up if you have breakdowns. Just return to a healthy diet as soon as possible.

Part 10: Examples of menu for a week for people over 50

This is an approximate power plan that can be adapted in accordance with your needs and preferences.

Day 1:

• Breakfast: oatmeal with berries and nuts.
• Lunch: a salad with a movie, vegetables and chicken.
• Dinner: baked salmon with broccoli.

Day 2:

• Breakfast: software eggs with whole grain toast and avocado.
• Lunch: lentil soup.
• Dinner: lean meat (for example, turkey) with steamed vegetables and brown rice.

Day 3:

• Breakfast: smoothies with fruits and vegetables.
• Lunch: Little dinner.
• Dinner: chicken fillet baked with herbs, and a salad of fresh vegetables with olive oil.

Day 4:

• Breakfast: Greek yogurt with fruits and muesli.
• Lunch: salad with tuna, egg and vegetables.
• Dinner: whole -grain flour pasta with tomato sauce and vegetables.

Day 5:

• Breakfast: toast made of whole grain bread with arachyis paste and banana.
• Lunch: cauliflower soup.
• Dinner: Fish for steam with vegetable stew.

Day 6:

• Breakfast: Omlet with vegetables.
• Lunch: Caesar salad with chicken (with easy dressing).
• Dinner: casserole of vegetables with minced turkey.

Day 7:

• Breakfast: cottage cheese with fruits and nuts.
• Lunch: Little dinner.
• Dinner: home pizza on a whole -grain dough with vegetables and low -fat cheese.

In conclusion, healthy diet after 50 years is an investment in your health and well -being. Following these tips and recipes, you can enjoy an active and full -fledged life. Remember that it is important to listen to your body and adapt your diet in accordance with your individual needs. Consultation with a doctor or nutritionist will help you develop a personalized nutrition plan that will meet your goals and needs.