Best Foods To Eat For Your Age

As we age, our bodies inevitably change. We require different nutrients to improve various parts of our bodies that we’d never even paused to think about before. The right or wrong nutrition can have a massive impact on the way you live your life, which is why you should learn what you need as soon as possible so that you can live your life to the full. No matter what your age is, you’re never too young or too old to start looking after yourself. Here are the best foods for you to eat for your age.


What do you need to focus on?

When you reach your forties, your metabolic rate drops. This means that the speed at which your body is burning calories is no longer as fast as it used to be. You may notice your body beginning to carry more excess weight than it did before. Hormonal changes can shift your body’s composition, causing any extra pounds to linger around your middle. Excess weight, especially around the stomach area, can increase your risk of heart disease, diabetes and osteoarthritis later in life.

Iron is a very important mineral that your body could be lacking. 1 in 4 women in their forties have low iron stores, so it’s definitely a possibility that you do too. Iron helps your immune system to function to the best of its ability and has a positive effect on the sharpness of your mind.

A good diet is essential for a healthy lifestyle, but is frequently dismissed or ignored until it’s too late to make a significant change. You can avoid a number of ailments if you take the time to eat the right foods. A diet rich in antioxidants will help to protect you against heart disease, Alzheimer’s, cataracts and certain types of cancer. So what exactly should you be eating to make these changes?

What should you be eating?

Your body needs antioxidants and they’re so easy to come by. Brightly coloured fruits, such as raspberries, blueberries and prunes and other foods like small red beans and walnuts are such great sources of antioxidants. When in doubt, berries, berries and more berries!

Liver and lean red meat are the best and most easily absorbed forms of iron, so if your body is low in iron it’d be beneficial for you to eat red meat at least twice a week. If you don’t eat meat, you can increase your iron intake by opting for a fortified breakfast cereal in the morning and by eating lots of green, leafy vegetables such as spinach, asparagus and broccoli.

If you’re starting to go through menopause, there’s a chance you may bloat at times. Cutting down on salt and processed carbs can help to reduce the bloating. Instead, eat foods rich in fibre to reduce the bloating and make you feel fuller for longer. Go for fruits, vegetables, oats, whole wheat bread and bran.


What do you need to focus on?

Once you reach your fifties, you’re at higher risk of health problems like raised levels of cholesterol, high blood pressure and type 2 diabetes. A low-fat and low GI diet can help combat and better yet prevent these problems from ever being an issue that you have to deal with or even worry about. 

As we get older, our body’s energy requirement decreases. Your body’s energy requirement is the amount of food energy needed to balance energy expenditure so that you can maintain a healthy body size and composition. If your body’s energy requirement decreases, when you eat too many calories and don’t burn them up during the day, you’re more likely to gain extra body fat. You need to alter the types of fats that you include in your diet so that fat isn’t deposited on your body.

When you go through menopause, your oestrogen levels decline. More calcium is lost from your bones, which is why you must eat more low-fat, calcium-rich foods. Consuming caffeine can disrupt the amount of calcium that your body absorbs, so it may be advisable to slightly cut down on the coffee as well.

What should you be eating?

To combat the amount of fat sticking around on your body, avoid saturated fat and instead eat foods that contain monounsaturated and polyunsaturated fat. By doing this, the fat won’t be deposited on your body as easily as it would be if you were eating the wrong foods. Start eating nuts, seeds and their oils to make this healthy change.

Keeping your bones healthy should definitely be a priority. Eating at least three portions of foods rich in omega-3 every week will leave you feeling stronger and healthier. Canned fish, such as salmon, sardines and mackerel are a great source of omega-3 that will strengthen your bones and support the healthy functioning of your heart.

Going through menopause can be very unpleasant. Soya based foods can help to relieve some of your discomfort. Try soya milk, soya yoghurt, tofu, miso and temph and see if that makes a difference. Remember to ask for soya milk if you’re out and about enjoying a coffee catch up with a friend.


What do you need to focus on?

By the time you’ve reached your sixties, you body’s ability to absorb and use the vitamins and minerals that you take in has decreased. This could partially be due to long-term use of prescription drugs, which can reduce the absorption of a number of certain nutrients. On top of that, you may find that your appetite has also decreased. However, your need for vitamins and minerals will have stayed the same, or perhaps even increased. Therefore, you have to make sure that your diet is healthy and nutritious to make up for any lack of nutrients in your body.

Digestive problems like constipation start to become more common as we age. Lack of physical activity can also be a factor towards any digestive problems that you have. You need to make sure that you’re drinking lots of fluids. This will obviously keep you hydrated but will also help any issues with digestion subside.

Your sense of smell and taste may not be as sharp as it used to be. You may feel the need to put a lot of salt on your food, but there’s really no need. There are plenty of healthier options that you can use to give your food a more potent flavour that will improve the taste and be full of nutritional benefits at the same time.

What should you be eating?

Finding out which foods contain certain vitamins and minerals is a fantastic way to make sure you’re including a decent amount of nutrients in your diet. Foods rich in vitamin B12 include meat, fish, eggs, dairy products and fortified breakfast cereals. You can also find small amounts of vitamin D in margarine, eggs and oil-rich fish, which you can top up with a little bit of healthy exposure to the sun on a daily basis. On top of that, you could try adding more zinc to your diet. Zinc is a mineral that will make an amazing difference to your nails and can be found in dairy products. White spots on your nails may indicate that your body is deficient in zinc.

Drinking lots of fluid is recommended at any age, but it can be especially helpful if you’re having any sort of digestive trouble. You could also include more fibre in your diet. Foods rich in fibre, such as wholegrains, oats, fruits, vegetables, beans and lentils are especially handy in preventing constipation.

If you’re in the mood to add some flavour and a pinch of spice to your food, avoid simply adding salt when you’re out of ideas. Incorporate herbs, spices and other flavourings such as garlic, lemon juice, flavoured vinegars and mustard into your cooking. Not only is it good for you to avoid too much salt, but it’s always fun to experiment in the kitchen.

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