At a younger age, nutrition may not have been a priority for some of us. Our active metabolisms usually compensate for lack of healthy choices up to when we reach our thirties. After that, however, it takes longer for our bodies to extract nutrients from the foods we eat. Also, as our muscles, bones and skin become weaker, we tend to move slower which leads to a slower burning of calories. These are all reason why healthy eating needs to become more of a priority once we pass 50.
There are a few very simple ways to ensure your body is getting what it needs from your diet when you're 50 and beyond.
- Variety is key when it comes to fruits and vegetables so be sure to mix it up as often as you can. (1-1/2 to 2-1/2 cups of fruit and 2 to 3-1/2 cups of veggies per day)
- Whole grain does wonders for your body. A good rule of thumb is making sure whole grains take up at least half of your total grain intake per day. (5 to 10 ounces per day)
- Avoid high volumes of sugar, fat (solid and trans), and oils.
- Include 5 to 7 ounces of lean meat or beans (protein), and 3 cups of low-fat or non-fat milk a day
Following this plan will allow you 1,600 to 2,800 calories per day. When counting calories, consider how active you are. The more physical activity you average, the more calories you can consume. It is recommended that an active woman over 50 needs up to 2,200 calories a day.
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