Senior Health Foods You May Not Know About

Getting older has its challenges from the slowing of the metabolism to the higher risks of diseases. Recent scientific discoveries show that certain foods can heal, cure, and prevent disease and certain illness. It’s never too late to eat to a better you. Senior women (over 50) need about 1600 calories for a sedentary lifestyle, 1800 for moderate physical activity, and 2000 for an active lifestyle. Senior men (over 50) need about 2000 calories for a sedentary lifestyle, 2200 for moderate activity, and 2800 for an active lifestyle. Counting calories is not nearly as important as what kind of calories you are putting into your body.

Senior health foods guidelines:

Fruit – Focus on whole fruits rather than juices for more fiber and vitamins and aim for around 1 ½ to 2 servings each day. Break the apple and banana rut and go for color-rich pickings like berries or melons.

Veggies – Choose antioxidant-rich dark, leafy greens, such as kale, spinach, and broccoli as well as orange and yellow vegetables, such as carrots, squash, and yams. Try for 2 to 2 ½ cups of veggies every day.

Calcium – Maintaining bone health as you age depends on adequate calcium intake to prevent osteoporosis and bone fractures. Older adults need 1,200 mg of calcium a day through servings of milk, yogurt, or cheese. Non-dairy sources include tofu, broccoli, almonds, and kale.

Grains – Be smart with your carbs and choose whole grains over processed white flour for more nutrients and more fiber. If you’re not sure, look for pasta, breads, and cereals that list “whole” in the ingredient list. Older adults need 6-7 ounces of grains each day (one ounce is about 1 slice of bread).

Protein – Adults over 50 need about 0.5 grams per pound of bodyweight. Simply divide your body weight in half to know how many grams you need. A 130-pound woman will need around 65 grams of protein a day. A serving of tuna, for example, has about 40 grams of protein. Vary your sources with more fish, beans, peas, nuts, eggs, milk, cheese, and seeds.

Senior Health foods for Osteoporosis:

-d-fortified cereals
– cheddar cheese
– 1000 mg of calcium
– 77 g of protein

Senior Health foods for Heart disease:

-healthy fats such as raw nuts, olive oil, fish oil, flax seeds, avocados
-fruits and vegetables rich in color prepared without butter
-fiber from cereal, bread, pasta made from legumes or whole grains
-omega-3 and protein found in fish, shellfish, and poultry
-calcium found in egg whites, egg substitutes, skim milk, 1% milk, non fat cheese, yogurt, almond milk

Senior Health foods for Anemia:

-Breakfast cereals enriched with iron
-One cup of cooked beans
-One-half cup of tofu
-1 ounce of pumpkin, sesame, or squash seeds

-Good sources of nonheme iron, with 2.1 milligrams or more per serving, include:

-One-half cup of canned lima beans, red kidney beans, chickpeas, or split peas
-One cup of dried apricots
-One medium baked potato
-One medium stalk of broccoli
-One cup of cooked enriched egg noodles
-One-fourth cup of wheat germ

-Other sources of nonheme iron, with 0.7 milligrams or more, include:

-1 ounce of peanuts, pecans, walnuts, pistachios, roasted almonds, roasted cashews, or sunflower seeds
-One-half cup of dried seedless raisins, peaches, or prunes
-One cup of spinach
-One medium green pepper
-One cup of pasta
-One slice of bread, pumpernickel bagel, or bran muffin
-One cup of rice

Whether you are 25 or 95, eating a diet specific to your body type, lifestyle, and needs will improve overall health. Make sure to ask your doctor before starting a new diet. Be well.

Make Your Metabolism Feel 10 Years Younger

If you’re like many women and men who are over the age of 40, then you have likely discovered that while it’s a lot easier to gain weight, it’s also a lot harder to lose it. Among the reasons that this is the case is the fact that your metabolism does slow down as you mature. This means that if you eat the same foods that you did when you were in your 20s and 30s, then you will likely start packing on the pounds, even if it never used to have any effect on your waistline at all.

That’s the bad news. Fortunately, there’s good news, too. There are many things that women and men over the age of 40 can do for increasing metabolism and tricking it into thinking that it’s 10 years younger.

It’s all about thinking younger and acting younger. This doesn’t mean that you need to stay out partying all night like you did when you were in college. In fact, that will likely have the opposite effect. What it does mean is that you need to start to focus on eating as you learned how you should when you were in school – paying attention to nutrition and portion size – and you need to start focusing on exercising every day.

Exercise is critical to increasing metabolism. The reason is that as you lose weight and build muscle, your body will actually begin burning calories more effectively than it currently does. Muscles are calorie burning machines. So even though you have likely been told to focus on cardio to burn fat, you shouldn’t neglect your strength training exercises. By building and toning your large muscle groups, such as your abs, your arms, your glutes, and your legs, you’ll be able to burn more calories while you relax in front of the television than you do now. When you exercise, you’ll burn even more.

Next, you need to focus on consistent weight maintenance for increasing metabolism. The worst thing that you can do to your metabolism is yo-yo diet. The process of losing and gaining weight as you start and quit diet programs causes your muscles to shrink and your metabolism to drag. Instead, find a realistic program that will produce slow, but gradual results, and plan to stick to it from now on. Forget the fad diets that promise miracles and keep to an effort that will work more slowly but that will continue working over the long term. This will not only help you to shed extra weight, but you’ll also be able to keep it off once it’s gone.

The following should be the basics of your plan for increasing metabolism:

• Eat healthy foods that are rich in proteins at a moderate daily calorie level (ask your doctor how many calories you should be consuming every day for a slow and steady weight loss).
• Do your strength training exercises twice per week, never two days in a row.
• Do your cardio workouts at least three times per week.