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Positive Aging – Nutrition for Over 50s

February 10, 2017
Nutrition for over 50s

Nutrition for over 50s

 

Part of positive aging is maintaining good health and well being is adopting an eating lifestyle that provides good nutrition.  What we eat as we age is vital to not only good physical health but also our mental health.

I recently completed a course through FutureLearn.com ‘Strategies for Successful Aging’ and one area discussed was Nutrition for Healthy Aging and how obesity can be a risk factor for age-related diseases.

Obesity is a modifiable risk factor for several chronic age-related diseases, including Type 2 diabetes, cardiovascular disease, cancers, and osteoarthritis

So what should we be eating to provide good Nutrition for Over 50s

Basically a well balanced diet including foods from all food groups but eating everything in moderation plus regular exercise will keep you healthy.  However here are 4 areas you should to include.

Protein – meat, chicken, fish, eggs, cheese,  will help promote muscle mass which is vital as we age.  Maintaining good muscle mass helps us function, metabolic health, enables us to keep mobile and living and independent life.

Vitamin D – the ability to make and metabolise Vitamin D declines as we age.  Getting adequate access to Sunlight and including oily fish will help to maintain strong bones.

Vitamin B-12 – this is essential for good brain health and helps your body produce DNA and blood cells.  It can be found in: shellfish, salmon, liver, red meat, fortified cereals and soy products, dairy, cheese and eggs.

Mediterranean Diet – Research has shown that following a Mediterranean style diet which includes predominantly vegetables, fruits, whole grains, olive oil, lean meat such as fish and poultry,and a red wine (in moderation) has many health benefits.  These include weight loss, reduced risk of heart attack and stroke, better control of blood sugars (Diabetes) and can help with depression.

 

What can you include into your menu to provide the nutrition you need to be Fit, Fabulous, Healthier & Happier?

 

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18 Comments

  • Reply Leanne | crestingthehill February 10, 2017 at 21:44

    All things we all know and then sometimes ignore aren’t they Sue? I try to make sure that I stick to lean meat/fish/poultry and salad or vegies – with an occasion cheat day here or there.

    • Reply Sue Loncaric February 13, 2017 at 09:18

      Hi Leanne! I don’t think what I’ve written is anything new but as you say sometimes we choose to ignore what we know because it isn’t always easy. Cheat days are fine we have just been brainwashed to think we have to live on lettuce leaves and would be shot at dawn if we have a square of chocolate!!!

  • Reply Cathy Lawdanski February 11, 2017 at 07:09

    All good points. I am deficient in Vitamin D, so I take a supplement and try to get some sun every day. Congratulations on completing your course, Sue!

    • Reply Sue Loncaric February 13, 2017 at 09:21

      Thanks Cathy! Yes I read somewhere where most office workers are deficient in Vitamin D because they are inside for most of the daylight hours and for most of the week. Have a lovely day and thanks for stopping by.

  • Reply Carol Cassara February 13, 2017 at 23:22

    I was surrpised, myself, to learn how important this becomes in our later years. I take B12 and D plus a multi. Have to.

    • Reply Sue Loncaric February 15, 2017 at 14:34

      Yes, I’ve been taking multi vitamins lately plus a probiotic and feel much better for it.

  • Reply Linda Hobden February 14, 2017 at 00:24

    I do tend to have a Mediterranean diet nowadays … the vitamin D thing was something I was unaware of until this morning when my mum’s blood test report came in today suggesting a lack of vitamin D – so this post was quite timely.

    • Reply Sue Loncaric February 15, 2017 at 14:30

      Hi Linda! The Mediterranean diet does get a lot of positive press and it is so easy to follow. Vitamin D is a problem and we really need to be careful as we get older. Thanks for stopping by xx

  • Reply Margaretha Montagu February 14, 2017 at 03:13

    A balanced diet as we get older is essential, I fully agree. Excellent way to invest in our futures.

  • Reply Molly Stevens February 14, 2017 at 06:46

    Nutrition is important at any age, but more so as we age, Sue. I’m working on cutting back sugar from my diet. Except for my daily small dose of dark chocolate. 🙂

    • Reply Sue Loncaric February 16, 2017 at 06:30

      Well dark chocolate is good for us Molly so no need to cut it out! I think all things in moderation and yes cutting back on sugar certainly helps. Have a fit and fabulous day. x

  • Reply Silly Mummy February 14, 2017 at 10:26

    Good advice. I should make an effort to eat more healthily. I’m not too bad, but I eat too much chocolate. And I drink too much coke – should drink more water! I do have pernicious anaemia though – so no amount of B12 rich foods will help me there (but I have injections every 3 months)!

  • Reply Melissa Ruddy February 14, 2017 at 10:42

    Vitamin D has been coming up a lot in health food discussion. I have read that many more woman are low in Vitamin D then previously thought. Low Vitamin D can contribute to so many symptoms that have been thought to be other ailments. It is certainly something to have checked

    • Reply Sue Loncaric February 15, 2017 at 14:25

      Yes and the more we work in offices or stay inside the more we suffer from a Vitamin D deficiency. It has had a lot of attention lately.

  • Reply Janice | MostlyBlogging February 15, 2017 at 09:57

    Thanks for bringing your post to the Blogger’s Pit Stop last week.
    Janice, Pit Stop Crew

    • Reply Sue Loncaric February 15, 2017 at 14:19

      Thanks Janice!

  • Reply Barbara Radisavljevic October 14, 2017 at 19:30

    I’m doing well eating foods as close to their natural states as possible, but I do cook my meat, poultry, eggs and fish. I eat very simply most days, since my diet doesn’t require much cooking. I’ve discovered you can eat healthy meals without spending a lot of time in the kitchen.

    • Reply Sue Loncaric October 17, 2017 at 00:31

      Hi Barbara you are so right in saying that healthy meals don’t need to be time consuming. Sounds like you have your nutrition spot on and thanks for stopping by. Have a great week!

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