The Best Diet for Women Over 55
As you age, your metabolism slows. Dietary requirements modify from decade to decade, too. According to Health.com, women in their 50s can drop as much as 30 percent of bone mass in the 10 years subsequent menopause and should take in 1,600 calories a day to organize weight. The Decade Diet understands a woman’s diet wants with age, and a number of people believe it is the best diet for women over 55 due to its customization for that age collection.
Health and Women over 55
If you are over 55 your body changes owing to menopause. Lack of estrogen makes it harder to stay fat off your middle and can decline bones. You also absorb lesser amount calcium from the food you eat. Women older than 55 should eat more foods with calcium and vitamin D for improved bone health. Women should also reduce the amount of sodium in their diet and eat foods rich in fiber to discontinue constipation and high cholesterol.
Women over 55 should stay absent from processed and junk foods and eat additional wholesome, healthy foods that equilibrium the body. Fiber eating should be increased with foods similar to whole grains, nuts and seeds, fruits, vegetables and beans. Healthy fats should for all time consist of foods such as olive oil, fish, sardines, salmon, fresh tuna, and avocado. A fish oil adding will also give an additional boost of omega-3 fats.
The Decade Diet
The Decade Diet is a modified low-fat diet for women based on a woman’s exacting age group, prepared by health expert and nutritionist Linda Foster. Foster says “there isn’t a one-size-fits-all plan that works for life unluckily, because the way our bodies’ procedure food changes pretty much every decade.”
For women 55 and older the diet consists of eating oats, fruits, vegetables and whole serving of food breads. The essential low-fat diet plan suggests precise foods for breakfast, lunch, dinner and snacks. Recommended morning foods are whole grains such as whole meal toast and whole-grain cereals that contain low-fat proteins like poached egg, peanut margarine or a handful of almonds.
A smoothie can be prepared made from semi-skim milk, a handful of strawberries and a partially banana. Grilled tomatoes or fat-free yogurt is also recommended accompaniments for breakfast.
To boundary calories throughout lunch, you can use an olive-oil-lemon mixture and avoid additional cheese when preparing meals. A tuna salad wrap on a whole meal pita is recommended or California sushi rolls plus lentil soup and low-fat yogurt.
Healthy dinner recommendation are a little lean grilled steak or veggie chili with kidney beans, mushrooms, carrots, red peppers, and tomatoes serve with brown rice or stir-fried chicken with vegetables, soy sauce and egg noodles. Baked cod with basil leaves, tomato, served with steamed broccoli or asparagus is in addition not obligatory.
Any part of fruit, handful of olives, two oatcakes, low-fat simple yogurt or handful of mixed nuts are not compulsory snacks on the diet.
The Decade Diet also recommends keep fit frequently. Power-walking is suggested three to four times per week for 45 minutes.