50+ what we pay attention to in our diet

In order to be able to take care of others, we must first take care of ourselves. And one proof of this is proper nutrition.

50+ is a pivotal age. It is the period when some physiological changes begin in the body: metabolism decreases, that is, the energy that our body consumes to be able to perform its daily functions, from the functioning of the heart to the brain. The gradual loss of muscle tissue and bone mass also begins. And one of the things we may start to notice is that our weight gradually increases. It is this period when we need to change our eating habits and re-evaluate our diet in order to stay healthy and strong.

Why good nutrition should be our mainstay

Did you know that we need more than forty different nutrients to be healthy? Nutrition is essential for good health, it should be distinguished by variety, balance and moderation and that is why it is important to include foods from all food groups in our daily diet. Research has shown that the Mediterranean diet is considered the best because it is characterized by the daily consumption of fruits, vegetables, cereals, legumes, nuts and seeds, the moderate consumption of dairy products, the weekly consumption of fish and poultry, the limited consumption of red meat and the use of olive oil as a basic added element. What to avoid? The consumption of processed sugar and generally all processed foods and limited consumption of caffeine, salt and alcohol.

7 tips that you can easily follow

There may be some restrictions, but on the other hand we have a wide range with many choices in the foods we can consume so that our weight does not increase.

1. We prefer whole grain products.

2. We make sure to consume 3 servings of seasonal fruits and 4-5 servings of seasonal vegetables per day.

3. We try to consume foods low in saturated fat and cholesterol, as well as total fat.

4. We consume foods and beverages low in sugar.

We add vitamins with strong antioxidant activity, such as vitamin A, vitamin E (known as the vitamin of youth) and vitamin C. which is essential for collagen synthesis. Generally, we prefer them in their primary form from food (in supplements they can become toxic, so always consult a specialist).
Fatty Acids: Essential, mainly alpha-linolenic acid found in olive oil, flaxseed, soybeans, macadamia nuts and Omega-3 fatty acids that also act as anti-inflammatory agents and are found in fatty fish (sardines, salmon, bonito, etc.), flaxseed and flaxseed oil (fresh unheated in salads), tahini and sesame seeds and nuts such as walnuts, pistachios, cashews and pumpkin seeds.
At the office we take the meals we have prepared at home so that we are not often tempted by temptations outside.

And one more thing : We exercise! Proper nutrition combined with the benefits of exercise are perhaps one of the most basic rules for a healthy life.