8 Healthy Eating Tips For Every Stage Of Your Life
Here are some helpful tips from registered dietician, Melissa Kelly, to encourage you to embrace a lifestyle of healthy eating. If you take these tips into consideration, you will ensure that your body is well-nourished and well taken care of at every stage of your life.
Do not underestimate dairy. Dairy products are still the best source of calcium. Adults need 1 000mg of calcium every day. If you are afraid of gaining weight, you can have options such as skim milk and fat-free yoghurt.
Early adolescence is the time when most physiological changes take place, and when boys and girls mature sexually. Kilojoules are vital to help you to cope with the metabolic demands of growth at this age, and there is an increase in the protein needs of teenagers during this period. It is also very important that teenagers are taking in enough calcium, zinc and folic acid through the food they eat, and parents should ensure that their teens are not skipping meals.
For young men, bachelor cooking can easily become an endless round of quick, easy and often poorly balanced meals which are lacking in fibre, vitamins and minerals. In order to prevent this, weekly shopping should include fresh, healthy basics such as potatoes, brown rice, wholewheat bread, and plenty of fresh fruit and vegetables.
Women in their 20s are often using the contraceptive pill, which can decrease absorption of folic acid and vitamin B6. Folic acid is an important nutrient for young women, as it prevents neural tube defects in the baby during pregnancy. Foods that are rich in folic acid and vitamin B6 are legumes, beans, leafy vegetables and potatoes.
Men and women are often working hard to build their careers, working long hours and skipping meals. This pattern of eating is a recipe for storing fat, especially around the waist. It is important for individuals in their 30s to eat six small meals daily that are high in vitamin B and magnesium, which can be found in foods such as avocados, bananas, black-eyed peas and brown rice.
Men in their 40s should be focusing on taking in more phytochemicals, which are found naturally in fruits and vegetables, as these will help to ward off hypertension and diabetes. An increase in the amount of lycopene, found in tomatoes, will also help to protect men from prostate cancer.
Men in their 50s can experience a change in hormone levels and they may experience a decrease in sex drive; anxiety might increase and depression may accompany a sense of failure. These changes are due to a drop in testosterone. Nutrient needs in this age group are the same as in the 40s, but there needs to be an increased focus on zinc intake.
Women go through a major drop in oestrogen levels, which causes the menstrual cycle to stop and can lead to the metabolism declining even further. This makes it very important to opt for nutrient-rich foods such as wholewheat options, fruits and vegetables, to keep levels of iron, zinc and vitamin C, B and A up.
Once men and women reach their 60s, they should take in more nutrients, rather than more kilojoules, so it is important to eat foods rich in vitamin C, A, E and B, which can be found in avocados, green vegetables, liver and fish. Another good idea for people over 60 is to introduce a probiotic into their daily routine, to keep their stomachs balanced and healthy.
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