With 20, 40, 60, and 70 years: How do you eat in every age to be healthy

Time, the body needs more Protein, more carbs, and after a certain age it should be less overall. Who wants to feed a healthy long-term should have when shopping and cooking is always the life of the age in view.

Healthy diet according to current recommendations from plenty of fresh vegetables and fruits, good Oils, as little as possible processed foods, low consumption of animal products, white flour and sugar – from child to Old man.

So there is only healthy and unhealthy, but no age-related differences in diet. But With the years, and depending on the life situation of change, the need and the utilization of nutrients. And here is the age definitely plays a role. An Overview on what to look for, have selected, for example, the nutritionist at the Universitiy of California in San Diego.

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It comes from 20 to 40:

In young adults, the BMR is highest, that is to say, he the body also consumes no physical activity on the most calories. In this age, many people can eat “whatever you want”, without being thick. At least the body is more forgiving in this age, a couple of fast-food orgies and other escapades.

As a General rule, between 20 and 30 years old, muscles, bones, and connective tissue build up, also with the help of a sensible diet. From this Basis, each can draw on in later years, when it is no longer so easy to keep the Fitness in order.

Special care for the nutrition requires, in these years, more of a fact of Life in women: the pregnancy.

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Special diet instructions not only for young Pregnant women

It is important, in addition to a diet full of high quality nutrients and the self-evident renunciation of tobacco and alcohol, for an optimal supply with vitamins, minerals, and to provide trace elements, so that the child is developing well. To eat for two, by contrast, is completely superfluous and wrong.

Therefore, to all expectant mothers in the first 3 months of pregnancy folic acid use. Also, iodine tablets can be useful. And Vegans must, in addition to a number of micro-nutrients will be for you through the renunciation of animal food lack of iron, zinc, calcium, vitamins B12, B2 and D , as well as an appropriate intake of Omega-3 fatty acids.

The is 40 important:

After the age of 40.Age begins to slow down the metabolism. While the body can break down with 30 still most easily to a lot of sugar and carbs, he loses at the latest 40 this ability. Suddenly an unchanged diet is reflected on the abdomen and hips.

Who is struggling only now to a reasonable diet, you can still set the course for a healthy future.

Who has already eaten reasonably healthy, should pay attention to the following items increased:

• Fruits and vegetables in bold colors – the contained antioxidants act in the body as a cell protection with anti-aging effect.
• more whole grain to the meal plan
• twice a week a (small) Portion of red meat – good for muscle building for women also, due to the prevention of iron deficiency is important
• Vegetarians should pay particular attention to green leafy vegetables such as spinach, Kale or chard.
  

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You need to pay attention to in their 50s and 60s:

Now begins a dangerous age for cardiovascular problems, such as high cholesterol, high blood pressure. Who neglected his diet so far, and little has moved, must reckon with type 2 Diabetes.

The importance of a diet that keeps blood sugar levels stable and prevents the formation of deposits in the vessels is now. You should be low in cholesterol, rich in fiber and slowly digestible carbohydrates, so:

• a lot of vegetables
• a little animal fat
• no sugared soft drinks
• a little white flour products

Also:

• Nuts
• Good Oils (Olive, Flaxseed)
• Fish (Omega-3 fatty acids and Vitamin D)
• Low-Fat Dairy Products (Calcium)

Hormonal changes can accelerate the loss of calcium from the bone. The Substitution of calcium plus Vitamin D with the now threat of osteoporosis counteract. Due to the estrogen reduction during menopause occurs in women earlier and more often. But the bone loss of men is threatening.

An Omega-3 Supplement can benefit heart health, if someone doesn’t eat fish. Omega-3 fatty acids stabilize the vessels.

The right diet with 70 plus:

With increasing age, various physiological and psychological changes occur which have a direct impact on the nutritional needs. The taste buds and the appetite to the desire for yourself and fresh to cook often.

The body can absorb a lot of vitamins and minerals and consume. With age, the digestive change juices in the stomach, reducing the absorption of iron, calcium and vitamins B6, B12 and folic acid is reduced.

The long-term taking of prescription drugs can reduce the absorption of certain nutrients.

Fewer calories but not fewer nutrients

Seniors need fewer calories than younger people, but not fewer nutrients. In the age of Protein is important: It can slow the muscle loss in old age, particularly in combination with strength training.

As a rule of thumb: One gram of protein per kilogram of body weight daily. But it should not be the only Protein from meat, since it inammations, particularly in the joints.

Since the digestion with age is slow, are dietary fiber for the 70 + Generation is important. A teaspoon of psyllium seed husks are a good Alternative to vegetable or whole-grain quantities, the optimum supply required. To do this, seniors need to drink plenty, even if the many is difficult.

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