With age it becomes Diet Rich in nutrients is more important, and the need for slightly fewer calories, people over the age of fifty have a greater need for vitamin D due to the reduced ability of the skin to manufacture it, and some ability to absorb some nutrients such as calcium and vitamin B12, and some medications can interfere With the absorption or use of some nutrients, and in the coming lines we will give some tips for a diet after reaching the age of fifty, according to what was published by the website “eatthis”.
A diet rich in fruits and vegetables:
With age, we still need the same essential nutrients and vitamins that I needed 50 years ago, it would be better to build a weight loss diet around fruits and vegetables because they are rich in fiber and water, which helps to reduce weight..
Getting enough vitamin B12
The National Institutes of Health recommends that adults get 2.4 micrograms of vitamin B12 daily. As you age, your risk of developing a vitamin B12 deficiency increases..
A vitamin B12 deficiency can lead to changes in mood, memory, and cognition. To prevent a vitamin B12 deficiency, older adults who do not regularly eat a diet rich in vitamin B12 should take a supplement containing vitamin B12. Fortified foods such as plant milk and cereals are considered Nutritional yeast are good sources of B12 for the elderly .
Consume protein regularly:
According to a study, adults between the ages of 52 and 75 build muscle best after eating 1.5 grams of protein per kilogram of body weight each day. Nutrition experts recommend eating between 1.2-1.7 grams per kilogram of body weight. body to build muscle.
Reduce your intake of refined carbohydrates:
It’s time to cut back on the number of refined carbohydrates you eat. One of the biggest problems adults over 50 face is insulin resistance. Insulin resistance can be reduced by limiting certain types of carbohydrates, which are the body’s primary energy source replacing refined carbohydrates ( such as white bread, white pasta, and white rice) and added sugars with whole-grain products, fruits, and vegetables can help control blood sugar, improve blood lipid levels, and help you lose weight. .
Get plenty of fiber:
Fiber helps promote healthy digestion, manage blood sugar and reduce cholesterol levels. To get more fiber, include adding beans, peas, lentils or berries to your diet, all of which contain eight grams of fiber per cup. Yogurt or green salad with raspberries for a colorful flavour.
Keep Drinking Water Older people tend to drink less fluids, which puts them at a higher risk of dehydration Research suggests that 20-30% of older adults are dehydrated, common causes are decreased sense of thirst, decreased appetite .
Getting enough calcium:
Calcium needs increase as we age, daily calcium recommendations are 1,000 milligrams for adults aged 19-50, rising to 1,200 milligrams for women over 51 and men over 71 (menopause being the driving factor of the difference between men and older women).
Get enough potassium:
When thinking about maintaining a healthy blood pressure level, many think of salt. While sodium is important, potassium is needed to reduce the effect of high sodium intake on blood pressure levels and not many people get enough. In addition to bananas, Spinach, mushrooms, and sweet potatoes are other good sources of potassium to add to your diet .