Tips for Eating Right as You Age
Author: Ronald Godlewski
As you begin to get older, it is going to become more and more important that you eat right, since you need fewer calories as you age. The choices you make in nutrition are going to be so important, since you have few calories to work with when making the right decisions. Making the wrong choices when it comes to aging and nutrition can lead to weight gain and even more health risks, so it's time that you learn to eat right. Whether you need to lose a few pounds, you want to eat to feel better, or you just want to stay in good shape, it is imperative that you eat the right foods and get as many nutritious foods as you can each day. So, the following are a few tips for eating right as you age that will help you make sure you get the proper nutrition.
Tip #1 - Get Plenty of Protein - If you are going to eat right and get the proper nutrition, you need to make sure that you get plenty of protein in your diet. There are plenty of foods out there that are rich in protein, and eating the right foods are better than trying to take protein supplements. While you don't want too much protein, about two 3 oz servings of meat each day is about enough to suffice. A few great foods that are great sources of protein include chicken, beef, eggs, fish, cheese, pork, and milk.
Tip #2 - Watch the Fat Intake - When it comes to aging and nutrition, it is also important that you watch the fat intake you get each day as well. While you do need some fat in your food to stay healthy, you'll want to avoid too much fat; in fact, only about 20-30# of your calories each day should be calories from fat. On the other hand, diets that are extremely low on fat can be bad for your body, since they won't give you the nutrition that you need.
Tip #3 - Eat Carbs for Instant Energy - When you need instant energy, carbohydrates are what you need, as well as fiber. In order to get the nutrition you need, about 55-60% of your daily caloric intake should be carbohydrates, although you want to get most of this from whole grains, vegetables, and fruits as well. While a bit of sugar and refined carbs are okay, you'll want to do your best to eat right and get the best nutrition possible by eating healthier carbs. The fiber is specifically important, since it helps you make sure you have plenty of good bacteria inside your intestinal tract. You can find fiber in foods such as corn, brown rice, oatmeal, strawberries, bran cereal, whole grain breads, apples, and carrots.
Tip #4 - Meet Your Vitamin Needs - As you get older, you'll need to eat right to make sure that you get plenty of the important vitamins your body needs. Vitamin A is important and you can find it in milk, eggs, fish oils, and liver, although you can get other forms of the vitamin from eating carotenoids, including carrots, Brussels sprouts, pumpkin, red and green peppers, cantaloupe, and mangos. Some of the other important vitamins you need for proper nutrition include Vitamin B6, Riboflavin, Vitamin B12, Choline, Folate, Vitamin D, Vitamin C, and Vitamin E.
Tip #5 - Eat to Get Important Minerals - Minerals are very important when it comes to aging and nutrition, although you don't hear as much about them as you do vitamins. However, they are extremely important to seniors. Calcium is important if you are going to avoid osteoporosis, chromium can help with weight regulation and blood sugar regulation, iron is important, magnesium helps to supplement the bones, and potassium, selenium, and zinc are other important minerals that you need to get in your diet on a regular basis to feel and look your best.
It is important that you eat right as you age, and the right foods can provide you with the nutrition that you need each day. Make the most of what you eat, and remember that aging and nutrition should go hand in hand if you want to live out a long and healthy life.
About the author:
Ron Godlewski has written many articles on health, wellness, and
maintaining vitality as we fight the effects of aging and while
we are dieting. Check out http://www.pillfreesupplements.com
where you will find more articles and information on how you can
actually improve your general health while making your lifestyle
changes.
As you begin to get older, it is going to become more and more important that you eat right, since you need fewer calories as you age. The choices you make in nutrition are going to be so important, since you have few calories to work with when making the right decisions. Making the wrong choices when it comes to aging and nutrition can lead to weight gain and even more health risks, so it's time that you learn to eat right. Whether you need to lose a few pounds, you want to eat to feel better, or you just want to stay in good shape, it is imperative that you eat the right foods and get as many nutritious foods as you can each day. So, the following are a few tips for eating right as you age that will help you make sure you get the proper nutrition.
Tip #1 - Get Plenty of Protein - If you are going to eat right and get the proper nutrition, you need to make sure that you get plenty of protein in your diet. There are plenty of foods out there that are rich in protein, and eating the right foods are better than trying to take protein supplements. While you don't want too much protein, about two 3 oz servings of meat each day is about enough to suffice. A few great foods that are great sources of protein include chicken, beef, eggs, fish, cheese, pork, and milk.
Tip #2 - Watch the Fat Intake - When it comes to aging and nutrition, it is also important that you watch the fat intake you get each day as well. While you do need some fat in your food to stay healthy, you'll want to avoid too much fat; in fact, only about 20-30# of your calories each day should be calories from fat. On the other hand, diets that are extremely low on fat can be bad for your body, since they won't give you the nutrition that you need.
Tip #3 - Eat Carbs for Instant Energy - When you need instant energy, carbohydrates are what you need, as well as fiber. In order to get the nutrition you need, about 55-60% of your daily caloric intake should be carbohydrates, although you want to get most of this from whole grains, vegetables, and fruits as well. While a bit of sugar and refined carbs are okay, you'll want to do your best to eat right and get the best nutrition possible by eating healthier carbs. The fiber is specifically important, since it helps you make sure you have plenty of good bacteria inside your intestinal tract. You can find fiber in foods such as corn, brown rice, oatmeal, strawberries, bran cereal, whole grain breads, apples, and carrots.
Tip #4 - Meet Your Vitamin Needs - As you get older, you'll need to eat right to make sure that you get plenty of the important vitamins your body needs. Vitamin A is important and you can find it in milk, eggs, fish oils, and liver, although you can get other forms of the vitamin from eating carotenoids, including carrots, Brussels sprouts, pumpkin, red and green peppers, cantaloupe, and mangos. Some of the other important vitamins you need for proper nutrition include Vitamin B6, Riboflavin, Vitamin B12, Choline, Folate, Vitamin D, Vitamin C, and Vitamin E.
Tip #5 - Eat to Get Important Minerals - Minerals are very important when it comes to aging and nutrition, although you don't hear as much about them as you do vitamins. However, they are extremely important to seniors. Calcium is important if you are going to avoid osteoporosis, chromium can help with weight regulation and blood sugar regulation, iron is important, magnesium helps to supplement the bones, and potassium, selenium, and zinc are other important minerals that you need to get in your diet on a regular basis to feel and look your best.
It is important that you eat right as you age, and the right foods can provide you with the nutrition that you need each day. Make the most of what you eat, and remember that aging and nutrition should go hand in hand if you want to live out a long and healthy life.
About the author:
Ron Godlewski has written many articles on health, wellness, and
maintaining vitality as we fight the effects of aging and while
we are dieting. Check out http://www.pillfreesupplements.com
where you will find more articles and information on how you can
actually improve your general health while making your lifestyle
changes.
What to Eat for Lunch
For the guy who's both hungry and lazy, the supermarket deli can be a poignant reminder of his surly adolescence, when all he had to do was make a silent, resentful appearance at the family dinner table to score a heaping plateful of meat loaf or tuna casserole. No nuking, no social interaction, no proper attire required.
Seamless as this arrangement sounds, there is one problem: Most grocery-store takeout isn't exactly lean and healthy, and stores are about as likely to know the fat content of their meat loaf as Mom was.
Tired of guessing, Men's Health rounded up 15 popular deli takeout foods from three grocery chains and sent them to a lab for nutrient analysis. For each one, we looked at a 3/4-cup serving. (That's the amount in a Boston Market side dish, or a pile about the size of 1 1/2 tennis balls.)
What we found confirmed our worst fears. Some deli takeout is loaded with fat and calories. Make the wrong choices, and you might as well dine beneath the Golden Arches. But we found a few healthy choices, too. Some highlights and lowlights:
* Biggest impostor: Coleslaw. This "vegetable" has as much fat as a large milkshake and fries. The coleslaw we tested averaged 36 grams (g) of fat per serving--more than half the fat a man should have in a day.
Knowing this, we'd just as soon pass on the whole mysterious slaw category; but if you're a fan, try pepper slaw. It's made of finely chopped cabbage and green pepper, but has a vinegar-based dressing instead of mayo. A serving has only 1 g fat, and it's low in calories and sodium, too.
* Poorest excuse for a salad: Chicken salad. Naturally low-fat chicken stops being healthy when it's drowning in mayo. The chicken salads we tried averaged 33 g fat per serving -- more than in a McDonald's Quarter Pounder with Cheese. A leaner (and better-tasting) option is skinless chicken breast with honey-mustard sauce, which has only 5 g fat. (Tip: If takeout food is swimming in mayo or oil, eat a small helping -- less than a tennis ball. Balance that portion with a big helping of steamed vegetables or a tossed salad with fat-free dressing.)
* Biggest shock: Broccoli salad sounds healthy, but the ones we tested were made with mayo and bacon and averaged about 32 g fat per serving--5 grams more fat than a whole Tombstone for One Deep Dish pepperoni pizza.
Better vegetable options are glazed carrots (5 g fat per serving) and roasted vegetables (6 g fat).
Minimum Stay 3 Nights Get Free One Dinner Set For 2 Persons !!!
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