The World Health Organization (WHO) recommends consuming five servings of fruit a day, interspersed with vegetables; that is A portion of fruit should be consumed at breakfast, as a morning and followingnoon snack, and the salad should be the protagonist on both lunch and dinner plates. The idea is to vary these products to acquire the benefits offered by each of them.
Healthy eating is very important to maintain a healthy body. It also helps reduce the risk of non-communicable diseases and some types of cancer.
To receive professional advice and have a specialized meal plan, according to individual needs, a nutritionist should be consulted; especially if you have a specific disease or health condition.
A balanced diet is relevant to good aging. Medline Plus, website of the National Library of Medicine of the United States, points out some recommendations that should be taken into account to eat as you age:
- Include foods that do not have too many extra calories such as fruits, vegetables, whole grains.
- Low-calorie skim milk and cheese.
- Eat fish, shellfish, lean meats and poultry.
- Eating beans, nuts and seeds
- Avoid empty and hollow calories, which you get from candy, baked goods, sugary drinks, and alcohol.
- Prioritize foods low in cholesterol and unhealthy fats (saturated fats and trans fats).
- Stay hydrated.
- Olive oil toast, grated tomato and turkey. A coffee with milk and a piece of fruit
- Bowl of fresh milk, oats, chia seeds, a handful of walnuts, and chopped pineapple
- Yogurt or fresh cheese shake with sesame seeds and peanuts. Melon with ham. Coffee.
- Small guacamole sandwich with tuna, piece of fruit and coffee.
The Mayo Clinic assures that from the age of 50, it is essential to intentionally consume calcium, because the body’s absorption with this mineral is lower.
It is then that protein intake is essential, according to physical condition: “In the case of older women 50 years of age, experts recommend 1 to 1.5 grams of protein per kilogram of weight”assures the American health and research entity.
Also the consumption of vitamin B12 should be relevant because with age the body does not absorb the amounts it should. It is of such importance that it contributes to the well-being of the nervous system, and therefore of the brain, likewise in the production of red blood cells, reducing the chances of developing anemia.
Foods rich in it are vitamin B12, which is found in red meat, fortified cereals, dairy products, among others. However, it is recommended to consult with a nutritionist the appropriate design of an eating plan that includes those fruits, vegetables, nuts, and proteins that contribute to the treatment of pre-existing diseases.
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