More than 60 years? Here are the best foods to eat daily
Here's how you can eat to keep your heart, your mind and your body strong.
Whether you were more than 60 years old or you were well in your golden years, it's important for you to eat foods that keep yourheart and healthy mind.
Asche Asche MS, RD, owner of the CSSD ofELEAT SPORTS NUTRITION and author ofFuel your body revealEat this, not that!, Cardiovascular disease is at the top of the list of health problems of this age group. While consuming healthy and well-balanced diet is essential to reduce disease, physical activity should also be exercised.
"This is a particularly important time to be physically active. Force training is essential to reduce the effects of sarcopenia and keep our bones strong," says Asche. "Walking and swimming are fantastic low impact activities to promote cardiovascular health."
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With regard to the diet, however, there are myriad foods that you can eat to help maintain chronic diseases (osteoporosis heart disease) at the bay. But instead of enumerating specific foods,It is best to make sure that you consume a variety of foods with various nutrient profiles.Here are the best types of foods to eat every day if you have more than 60 years and for even healthier food tips, make sure you check out our list ofThe 7 healthiest foods to eat right now.
High protein foods
"As we get older, our total caloric needs (energy requirements) decreases due to a decrease in our metabolic rest," says Asche. "However, ourprotein The needs are increased in order to minimize the loss of muscle mass, strength and function. "
While the GDR of the protein is 0.8 grams of kilograms of body weight per day, Asche recommends that people over 60 years increase their consumption by at least 1.2 kilograms a day. (Note, you will want to convert your weight of pounds into kilograms to calculate your daily needs!).
"High quality protein sources such as salmon, eggs and dairy, all provide essential amino acids," says Asche. "Choose high protein breakfast options to start your day. Such asKodiak Cakes Pangmilk Mix Mix or eggs. "
For the context, a portion of these pancakes packs 14 grams of proteins.
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Calcium and vitamin D foods
"Calcium andVitamin D The needs are particularly important for optimizing bone health and needs will be increased for this age group, "says Asche.
Dairy is at the same time a good source of calcium and vitamin D. However, apart from that, there are many moreCalcium-rich foods such as Broccoli Rabe, cooked leafy greens, marine beans andchia seeds. Fat fish like salmon and mackerel are also good sources of vitamin D.
"Aims to consume a variety of fatty fish, which will provide both fatty acids of protein and omega-3 that play an important role in inflammation," says Asche.
Foods rich in fiber
Another important nutrient element the registered dietitian indicates that it is essential to hierarchize isfiber.
"It has been shown that the fiber reduced the risk of developing various conditions, including heart disease, diabetes, metabolic syndrome and diverticular disease," she says. "Aims to incorporate a wide variety of vegetable fiber foods, for example frambots, leafy greens, chia seeds, linen flax, oats, chickpeas and quinoa".
For more, be sure to checkThe best and worst foods for women over 50.
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