Making healthy dietary choices is a good idea for everybody, regardless of age. But this is especially important if you are a mature adult. After all, your body changes as you grow, and food can provide you with the nutrients you require. Hence, here are some healthy food recommendations for your age.
Eat More Fishes
It’s critical to get enough excellent quality low-fat protein, especially for mature adults, to prevent muscle loss and promote recovery. Hence, you need to add more fish to your diet. After all, fish is a wonderful source of vitamins and an easy-to-digest protein. Eat two meals of fish every week, preferably oily fish like salmon, cod, tuna, or sardines. Here is a tip. Sardines and salmon in cans are ideal choices since they include edible bones that supply calcium.
More Fresh Fruits and Vegetables
Everyone knows that fresh fruits and vegetables are great for your health, but did you know that it is even more important for mature adults? After all, whole-food vitamins are the healthiest and easiest to absorb, and nothing surpasses the vitamin- and antioxidant-rich richness of fresh fruit and vegetables. Each day, choose a colorful and varied ‘bouquet’ of fruits and vegetables, since vibrant colors indicate high antioxidant content and lend a lovely brightness to your meals. Thus, not only will they look incredibly appetizing, but they will also give you endless health benefits.
Eat More Foods High in Calcium and Dairy
One dangerous thing that mature adults are prone to is falling. Hence, it is critical to have adequate calcium as a mature adult to avoid osteoporosis and brittle bone disease. After all, such diseases can be extremely dangerous for a falling mature adult. Calcium and vitamin D are abundant in low-fat dairy products such as milk, cheese, and yogurt. If you are lactose-intolerant, no worries, you can also enjoy the same benefits by eating tofu or soya bean milk.
More Wholemeal Carbohydrates
Another healthy food recommendation for mature adults? Always choose wholemeal rice, noodles, bread, or crackers. This is because such foods are high in energy-giving B vitamins and dietary fiber. And a high-fiber diet not only promotes good bowel function but also protects against cardiovascular disease.
Minimize Meat Consumption
Did you know that red and fatty meats are high in heart-clogging saturated fats? That’s right. While they may be delicious, they are terrible for your health, and even more so when you are a mature adult. Hence, they should be avoided whenever possible. Instead, choose skinless chicken, lean red meats, and lean pig cuts. Consume meat in moderation, keeping in mind that a palm-sized piece of meat provides a single serving.
Use Honey Instead of Sugar
If you have a sweet tooth, consider replacing your sugar with honey. This is because excessive sugar intake can lead to detrimental health issues like higher blood pressure, diabetes, fatty liver disease, cognitive impairment, and a higher risk of stroke, heart attack, and dementia. On the contrary, honey is a natural sweetener rich in minerals, vitamins, antioxidants, and has anti-inflammatory properties. It can also sweeten your food more easily than sugar, thus ensuring you do not consume as much.