The feeding plays an increasingly important role in overall health. And in that sense, the breakfast It is “the most important meal of the day.” Therefore, with the increase in life expectancy, people over 50 years they should have healthy habits from the moment they get up in the morning.
Those people who enter this cycle must adopt favorable habits for health, such as a healthier diet.
Changes from the age of 50
He collagen It is a protein that the body stops producing following the age of 25, which is why people older than that age begin to show marks such as expression lines on their face.
A healthy diet is important in the menopausal stage.
But the lack of this protein can be the cause of more serious damage within a arthritis, be it rheumatoid or osteoarthritisor maybe osteoporosis.
Among the changes appears menopausethat following the age of 45 a woman can appreciate a hormonal imbalance in her body.
“This is because she begins another stage in her life, where the production of hormones decreases, as a consequence of this: the withdrawal of menstruation,” she explains. MedlinePlus, US National Library of Medicine.
He increased fat in the abdominal area After menopause it is associated with the slow metabolism that a woman can have at this age, which is why it leads to a balanced diet that favors the health of the body.
Change of habits from the age of 50. Photo: Shutterstock.
Food and vitamins from the age of 50
From the age of 50 it is essential consume calciumbecause the absorption of the body with this mineral is lower, they reflect from mayo clinic.
It is then that protein intake is essential, according to physical condition: “In the case of women over 50, experts recommend 1 to 1.5 grams of protein per kilogram of weight”, assures the American health and research entity and the health media spread
The consumption of vitamina B12, because with age the body does not absorb the amounts it should.
“It helps the formation of red blood cells, the maintenance of the central nervous system and the gastrointestinal system,” they add in MedlinePlus.
Vitamin B12, key for 50 years.
Foods rich in vitamin B12 are red meat, fortified cereals, dairy productsamong others.
Anyway, It is always important to consult a doctor or nutritionist to develop an eating plan that includes those fruits, vegetables, nuts.
Breakfast, bars and protein
The specialists insist on having breakfast, especially if you want to return to a suitable weight following 50. “Spending many hours without eating following waking up can have a negative impact on brain health and function“, says nutritionist Trista Best.
“When glucose levels drop too low, people experience brain fog, mental fatigue, and irritability“, highlights the professional. on the site.
Breakfast is a routine, it determines what comes next, it will mark the line of “a better selection of products in the rest of the meals”.
Bars, at the center of the discussion at breakfast time.
Be careful, for example, with consuming protein bars. Although there are multiple varieties, experts reject the intake of those that have chocolate. “The sugar in a ‘bar’ should not be more than its protein content”advert. best
Healthy breakfast options for people over 50
The place Better with Health, by ASproposes possible breakfast options rich in vitamins and minerals:
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.
The variety for a healthy breakfast.
- Small guacamole sandwich with tuna, piece of fruit and coffee.
- Cup of coffee, toasts and orange juice. You can include a yogurt.
- Portion of fruit, 1 cup of tea and two slices of wholemeal bread.
