As you grow older, there are so many things that you need to keep in mind starting from the kinds of food that you eat, to the amount of nutrition that you consume in a day and so on. Healthy foods will help to control blood pressure and also lower the risk of hypertension. When it comes to your daily nutrition, you need be aware of certain eating plans that will go a long way in making you hale and healthy as you age.
You will need to emphasize more on vegetables, fruits, fat-free and low-fat dairy products. You must also include whole grains, fish, poultry, vegetable oil, beans, seeds and nuts. Further, you'll also need to limit the intake of sodium, sweets and sugary beverages as well as red meat. Choosing good foods and deciding on the amount you must consume in a day, will help enhance heart health and also avoid conditions like osteoporosis, diabetes and hypertension. Choosing healthy foods is the smartest thing that you can do no matter how old you are.Here are some helathy and nutritious diet for fifty plus year old citizens.
1.Yogurt: Yogurt is a calcium-rich food and the recommended daily requirement of calcium is 1200-2500 mg per day for adults. Hence consuming this on a daily basis will take care of it smoothly.
2.Greens: Green leafy vegetables are a rich source of iron content. People over the age of 50 require 1200-2500 mg of calcium per day. Hence, including greens in your daily diet is important.
3.Tofu: Seniors aged 50 years and above will require about 120 mg of protein per day. They should at least aim for 46 mg of protein intake in a day and eating tofu is considered as the wisest decision you can ever make.
4.Small Fish: The average intake of 1200 mg of calcium per day can be sufficed by consuming small fish that does this job way too well. This is one of the best diet options for 50 year olds.
5.Liver: It is known to be a rich source of iron and consuming it is highly recommended for people who are aged 50+. Liver can provide you with about 23 mg of iron. This is one of the best foods for the aged.
6.Broccoli: Broccoli is a calcium-rich food and can provide you with the 1200 mg requirement of calcium per day.
7.Beans: Beans can give you about 3.7 mg of iron in a day and hence is highly recommended to be consumed, to experience its umpteen benefits. This is one of the best ways for healthy eating over 50.
8.Egg: Egg contains about 13 grams of protein and elderly require about 120 mg of protein per day.
9.Grapefruit: Grapefruit is known to provide 30 mg of vitamin C and this is close to the recommended intake of 35 mg for 50 plus people.
10.Carrots: Carrots provide about 100 grams of vitamin A and must surely be included as a part of the daily diet for senior citizens. This is one of the best healthy diet plans for the elderly people.
These are the healthy and nutritious diet for fifty plus citizens.