Ways to change your diet as you grow older. Eat right and Eat Good
There’s no denying the fact that you are not the same person, you were in your 20s, and you are in your 20s. Not just because you’re wiser, either. Your body is constantly changing over time, which means your diet needs to evolve if you want to stay healthy and strong. As we age, we naturally lose muscle mass, but research shows that adding protein to your plate can help you preserve what you’ve got and even build more. Both nutritionists and Doctors advise you to change your diet with age.
Increase your daily protein intake
Objective: Findings suggest that adults over 65 need 1 to 1.2 grams of protein per kilogram of body weight. Younger adults should aim for 0.8 grams per kilogram of body weight.
Solution: Think beyond meat, poultry, and seafood. Protein is found in easy, portable snacks like raw nuts, roasted chickpeas, and Boost Nutrition Drinks. Not only do they come in flavors like strawberry and chocolate, but they also pack 10 grams of muscle-preserving protein. Protein is also found in eggs, dairy products, legumes ECT.
Reduce your calorie intake
The amount of muscle you have naturally decreases with age, which causes your metabolism to slow down. This means that you don’t need as many calories to sustain your lifestyle
Objective: After age 40, the typical person’s calorie needs to decrease by about 10 percent per decade. So, a person who needed 2,000 calories at age 40 would need about 1,400 calories by age 70.
Try this: Start by making small calorie-reducing swaps. Instead of reaching for nut butter with crackers at snack time, for example, put the spread on celery. At mealtime, opt for a salad over fries, or ditch the top bun of your burger or sandwich and enjoy it open-faced.
Add B12-rich foods to your plate
With age, certain nutrients become harder for us to absorb. Vitamin B12 is an essential nutrient that’s involved in nerve function, cell metabolism, and red blood cell formation.
Aim for: 2.4 micrograms daily
Try this: To ensure you’re not falling short, add things like meat, fish, poultry, eggs, and dairy to your diet. Nutritional yeast and certain fortified non-dairy milk also contain the nutrient
Get more calcium and vitamin D
Calcium and vitamin D are two other micronutrients that become vital as we age. Both play a central role in bone health and can help protect against osteoporosis and bone fractures.
Aim for: Women 50 and younger need 1,000 milligrams of calcium and 600 micrograms of vitamin D daily. Females 51 and older should bump their calcium intake up to 1,200 milligrams.
Try this: To keep your bones strong, reach for calcium-rich foods like cow’s milk, and fish like salmon and tuna, which are sources of vitamin D. One bottle serves up 30 percent of the day’s calcium, along with 60 percent of vitamin D.