They also have a vulnerable because they have low educational levels,few pension benefits,lack adequate housing,suffer from gender inequalities and are poorly integrated socially.
Nutrition: What You Need to Know for Healthy Agingand protein. One eating plan that most medical experts support for healthy aging is the Mediterranean diet.
Myth: You should avoid saturated fats.
Truth: Some can be good for you. Instead, focus on eating more healthy fats.
There is good nutrition science supporting the benefits of good monounsaturated and polyunsaturated fats — fats found in foods such as nuts and fatty fish.
But don’t make fats — of any type — the largest part of your diet. Bear in mind that fats help our bodies absorb many key vitamins and minerals for healthy aging.Truth: Only if it aggravates your stomach or digestive system.
Our bodies often become less tolerant of certain foods as we get older.
Dairy is one of them because production of the enzyme lactase, which aids in the digestion of dairy, decreases as we age.
But unless you’re not feeling well after having dairy products (symptoms such as gas and bloating), there’s no need to start shunning dairy.
Myth: You can only get calcium from dairy.
Truth: Many other foods are surprisingly good sources.
If you can’t tolerate dairy anymore (see above), you can still meet the daily recommended amount (1,300 milligrams to help prevent osteoporosis) by eating foods such as bok choy (79 milligrams per serving) and white beans (96 milligrams).
Other foods with calcium: spinach (146 milligrams), salmon (181 milligrams) and sardines (325 milligrams).
Myth: You should switch to a low-carb, high-protein diet.
Truth: It’s better to follow a well-balanced eating plan that helps you maintain a healthy weight.
Protein does help build muscle mass — something our body naturally loses after the age of 50 (thus the importance of resistance training).
However, what’s most important for those over 50 is achieving and maintaining a healthy weight.
For that goal, try practicing moderation, and making sure the largest food on your plate is a vegetable, followed by whole grains and protein.
One eating plan that most medical experts support for healthy aging is the Mediterranean diet.
Myth: You should avoid saturated fats.
Truth: Some can be good for you. Instead, focus on eating more healthy fats.
There is good nutrition science supporting the benefits of good monounsaturated and polyunsaturated fats — fats found in foods such as nuts and fatty fish.
But don’t make fats — of any type — the largest part of your diet. Bear in mind that fats help our bodies absorb many key vitamins and minerals for healthy aging.
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