Although you can’t stop ageing, you can do a lot with your diet to keep fit and feel young. Your body have changed and it is important to adopt an appropriate healthy diet.
You begin losing muscular mass in your 40s and proteins are the right way to prevent this loss. You find proteins mainly in lean meat, skinless poultry, fish, seafood, eggs, milk but also legumes, nuts and seeds. It’s better to choose half or semi-half dairy products.
Calcium increases bone density and reduces fracture risk. You find calcium in dairy products but also in vegetables (green cabbage, spinach, leek, lamb’s lettuce, parsley…), fruits (prickly pear, berries…), sardine, almond, hazelnut, basil and thyme.
It is recommended to increase calcium absorption. You find it in sardine, salmon, mackerel, cod liver, egg yolk and milk.
Fiber can help your digestive system stay in good shape. Whole grains like brown rice, oat, barley, wheat are great sources of fiber and so are lentils, dried beans, dried fruits (plum, apricot, fig). Fresh fruits and vegetables which are low in calories are rich in fiber like apple, pear, zucchini, leek and eggplant.
Fruits and vegetables
Fruits and veggies provide fiber for a normal digestion, vitamins and minerals for energy but also micro-nutrients. Fresh, frozen, canned or dried they are antioxydant. Five vegetables and fruits are recommanded every day. Choose the one with the lowest calories such as berries, pear, peach, leeks, salad, cauliflower, broccoli.
- Dont’ forget to drink enough water or herbal tea,
- avoid refined food, fatty and sweet,
- choose organic food if possible,
- reduce alcohol,
- practice regular physical activity.
Pamper yourself with good natural food, have a glass of wine, go to the spa,put some make up, meet friends and above all, enjoy life.
Main photo and salmon : PIXABAY