8 Amazing Nutrients | Here Are My Healthy Eating Guidelines For Older Adults 50 & Over

Healthy Eating Guidelines For Older 

Healthy Eating Guidelines For Older Adults and there nutrition is impacted by several factors, one of them being a change in body composition.  During the final years in your life, the body will lose bone and muscle and gain fat because the hormones aren't as active like when you where a young adult .

There are many things that can set back an aging adult health.  The information provide below will help you to top stay on top of your game - no matter how old you may be.

1. Water
Water in the body decreases with age, so many older people will become dehydrated very easily. Sometimes they won't feel thirsty, while other times it's too much work to pour a glass a water.  With this in mind, it's recommended that they drink at least 1 ounce of water for every 2.2 pounds of weight.

2. Protein
At this stage in life, protein is very important. Protein is needed to support a healthy immune
system and prevent the wasting of muscle.  Since energy needs are less, older folks should eat high
quality protein such as eggs, lean meats, poulty, and fish.

3. Carbs and fiber
Carbohydrates are the main source of energy for the entire body.  You can find carbs in bread,
cereals, pasta, and other grain products.  A diet that's high in fiber and water will help to
prevent constipation as well.

4. Fat
Fat intake for the elderly should be limited, not eliminated.  You can limit fat by choosing lean meats,
low fat dairy products, and food preparation methods that don't include frying.

5. Iron
For the elderly, iron deficiency can be seen with those who aren't eating much.  Good sources for
iron include lean red meats  breakfast cereals or organic beets.

6. Zinc
Zinc intake is normally with the elderly, and to make matters worse, it's not absorbed very well
either.  Meat, poultry, and fish should be a part of your diet to help you meet the requirements for
zinc.

7. Calcium
Foods high in calcium are almonds,yogurt, low fat cheese, and broccoli can also help you meet your daily requirements in Calcium.

8. Vitamin B12
In order to absorb the benefits of B12, the intrinsic factor must be produced by the stomach.  Most elderly people suffer from a deficiency in B12 because they have a condition known as atrophic gastritis.  This condition causes inflammation of the stomach, bacterial overgrowth, and the intrinsic factor. Without the intrinsic factor, this vitamin can be absorbed.

Each one of the above nutrients are needed to keep an aged body in good health.  Elderly individuals
should try to stay active and strive for a well balanced diet.  Even though the aged body isn't the
same as it used to be, proper care and the right nutrients can help the elderly enjoy a healthy and
long life.

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Best 17 Healthy Foods to Eat to Lose Weight In 1 Week

Here Are 17 Healthy Foods to Eat to Lose Weight In 1 Week

Below are list of the 17 healthy foods that you can eat.  This will help you get a good idea as 

to what foods are the best for your body.

Fruits to Eat

1. Apricots
Apricots contain Beta-carotene which helps to prevent radical damage and also helps to protect
the eyes.  A single apricot contains 17 calories, 0 fat, and one gram of fiber.  You can eat them
dried or soft.

2. Mango
A medium sized mango packs 57 MG of vitamin C, which is nearly your entire daily dose.  This
antioxidant will help prevent arthritis and also boost your immune system.

3. Cantaloupe
Cantaloupes contain 117 GG of vitamin C, which is almost twice the recommended dose.  Half a melon contains 853 MG of potassium, which is nearly twice as much as a banana, which helps to lower blood pressure.  Half a melon contains 97 calories, 1 gram of fat, and 2 grams of fiber.

4. Tomato
A tomato can help cut the risk of bladder, stomach,and colon cancers in half if you eat one daily.
A tomaton contains 26 calories, 0 fat, and only 1 gram of fiber.

Healthy Vegetables

5. Onions
An onion can help to protect against cancer.  A  cup of onions offers 61 calories, 0 fat, and 3
grams of fiber.

6. Broccoli
Broccoli can help protect against breast cancer, and it also contains a lot of vitamin C and beta-
carotene.  One cup of chopped broccoli contains 25 calories, 0 fat, and 3 grams of fiber.

7. Carrots
Carrots fill the stomach and prevent you to eat further. People often eat carrots after main meal so that no spaces are left for desserts. A salad combining of carrots, beetroot and cucumber is good for health

8. Spinach
Spinach contains carotenoids that can help fend off macular degeneration, which is a major cause
of blindness in older people.  One cup contains 7 calories, 0 fat, and 1 gram of fiber.

Beans and Nuts to Eat

9. Peanuts
Peanuts and other nuts can lower your risk of heart disease by 20 percent.  One ounce contains
166 calories, 14 grams of fat, and over 2 grams of fiber.

10. Pinto beans
A half cut of pinto beans offers more than 25 percent of your daily folate requirement, which
protects you against heart disease.  Half a cup contains 103 calories, 1 gram of fat, and 6 grams
of fiber.

Healthy Seafood

11. Salmon
All cold water fish such as salmon, mackerel, and tuna are excellent sources of omega 3 fatty acids,
which help to reduce the risk of cardiac disease. A 3 ounce portion of salmon contains 127 calories,
4 grams of fat, and 0 fiber.

12. Crab
Crab is a great source of vitamin B12 and immunity boosting zinc.  A 3 ounce serving of crab offers
84 calories, 1 gram of fat, and 0 fiber.

13. Tuna
This burn the fat quickly by increasing the body metabolism rate. It also aids in production of muscles.

14. Sardines
Sardines are packed with high contents of fish oil and high protein which burns fat.

Healthy Milk to Drink

15. Skim milk
Skim milk offers vitamin B2, which is important for good vision and along with Vitamin A could improve allergies.  You also get calcium and vitamin D as well.  One cup contains 86 calories, o fat, and 0 fiber.

16. Almond Milk

Almond Milk is rich in calcium, with one cup offering approximately 300 mg, meeting 30 percent of the DV for this major mineral. Calcium plays a big role in building and maintaining strong bones and teeth.  Almond milk contains 25% of your daily recommended Vitamin D intake and 30% of calcium both of which aid in building and maintaining strong healthy bones.  Having strong bones is paramount in fighting off the risk of osteoporosis in later life.Calcium is also needed to help regulate blood pressure and is necessary for muscle contraction.  

17. Coconut Milk

Coconut Milk are highly nutritious and rich in fibre, vitamins C, E, B1, B3, B5 and B6 and minerals including iron, selenium, sodium, calcium, magnesium and phosphorous. Unlike cow's milk, coconut milk is lactose free so can be used as a milk substitute by those with lactose intolerance.

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How To Find Ways To Reduce Fat Intake In Your Diet

Intake Of Healthy Fats | Ways To Reduce Fat Intake In Your Diet

My blog post I'm writing today will be to help you reduce your intake of fat.  The average american
eats way too much fat, a situation that can be linked to all types of health problems, including cancer and heart issues.

Diets that are high in fat are associated with breast and colon cancer, with some studies
linking high fat to prostate cancer as well.

Most people with a little work can bring their intake of healthy fats down to a manageable range by making a few adjustments in the way they shop, cook, and prepare the foods they eat.

Now days, it's getting easier  to control the amount of unhealthy fat you eat on a daily basis.  The fat content of foods are on nutrition label through food companies and even fast food restaurants.

Ways To Reduce Fat Intake In Your Diet

You can use my blog  to choose lower fat foods to help guide you threw. Once you have a good idea of what intake of healthy fats is, you'll know what you can and what you can't eat on a daily bases.

Each day the amount of fat you eat will change.  Some meals and some days will have intake of healthy fats than others.  Even high fat meals can be kept in line with healthy eating as long as you balance your meals out.  The average fat intake over the course of weeks and months is important, not the intake of healthy fats of every meal and food you eat.

Young adults who are  highly active also older adults with a active lifestyle will have a higher calorie need for fuel can probably eat a little more fat. Older adults and others that aren't as active should aim for a lower fat intake.  This way, you can control your fat intake and avoid the many problems that fat can cause to your body inside and out.

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How to Stay Healthy While Being a Vegetarian

Eating healthy as a vegetarian can be a very  good way of living.  The rules still apply with living a healthy lifestyle, although you should add variety, balance, and moderation.


Eating healthy as a vegetarian and the type of lifestyle is someone who avoids all types of meat, whether it is hamburgers, hot dogs, chicken, or even fish. Healthy vegetarians are usually classified by the type of food they are or aren't willing to eat.  For example, Lacto-ovo vegetarians will avoid animal flesh yet they will eat eggs and dairy products.  A Vegan on the other hand, will not eat any food that has any trace of animal origin.

 How to Stay Healthy While Being a Vegetarian

Eating healthy as a vegetarian you might wonder how to get enough protein intake.  Although you may not realize this, the average American actually intakes more protein than he or she really needs. For the lacto-ovo vegetarian, dairy products are an good source of  protein but if you can not drink dairy always go for coconut milk or almond milk. Vegans on the other hand, get their protein  from nuts and seeds.


When it comes to beans.  There are several to choose from, including green or red lentils, peanuts, split peas, pinto,kidney, and many more.  Some of these beans you already know about, such as kidney beans in chili, re-fried beans in Mexican dishes, red beans and rice, and pinto beans.  Although some beans taste good as they are, others are available with different flavors to help enhance their taste.

Nuts are high in protein, they deliver a lot more fat than beans, which means you should enjoy them in moderation.  By having one cup of cooked beans, you'll get the same amount of
protein as eating two ounces of meat!

The nutrients of concern for vegans, who avoid all types of animal food, are vitamin B12, calcium, and vitamin D. In the average North American diet, the primary source for B12 is animals.  To have an right intake of B12, vegans should consume vitamin B12 supplements or foods, which contain vitamin B12, such as milk or coconut milk.  

Eating healthy as a vegetarian

For calcium, vegans can rely on orange juice or almond milk, as they are loaded with calcium.  Beans and leafy green vegetables will also contain some calcium as well.

Although all types of vegetarians rely on simple food  groups, controlling your vitamins and calcium intake is something you should always do.  This is very important for eating healthy as a vegetarian, as well as feeling better.  If you watch what you eat, you'll have many years of healthy
living ahead of you.

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Healthy Holiday Eating Strategies To Help You Keep The Extra Pounds Off

healthy holiday eating strategies

When the holidays get here, many people forget all about their diets and healthy holiday eating strategies. Weight gains of 7 - 10 pounds are the norm when holidays are around like Halloween and Christmas.

To make healthy holiday eating strategies easier, these tips will help you with healthy eating through the season and not gaining weight.

Most food around the holiday can be cooked in a low fat style. Turkey is very lean without the skin, and gravy can be made without any fat. Potatoes that are served with  salsa can be very healthy.  The
beloved pumpkin pie is nutritious, although it can be made into a unhealthy dessert by using
whipped cream.

Even though the holiday season are around, don't forget  about the exercise. Keeping weight off during the holidays by exercising to burn off the extra calories. You should take a walk after meals, Like walking threw the park or taking a few walks around the mall before you
begin shopping.

During holiday parties and at family dinners, try to sample the food but don't over do it.Decide on what you plan to eat in advance, then stick to your plan. Healthy holiday eating strategies would be to take in plenty of vegetables, fruit, low fat dressings, and slices of lean meats. Before you go to a party,eat a small snack to help curb your appetite.

One very important healthy holiday eating strategies is avoiding alcohol. Having too much alcohol can take you off your diet, and also add extra calories to your body. In the place of alcohol, drink water with lemon. Water can help to limit your appetite and keep you from going crazy on the alcohol. Also make sure to stay away from eggnog, as each glass can have up to 300 calories.

Be flexible with your healthy holiday eating strategies, as one bad meal won't ruin your diet. Try to balance your calories over a few days and don't just look at one meal or day. I hope these healthy holiday eating strategies help you out this year. Good luck reaching your goals :-)

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9 Dietary Fiber Nutritional Benefits What Does Dietary Fiber Do For The Human Body?

What Does Dietary Fiber Do For The Human  Body? 9 Fiber Nutritional Benefits

If you've been looking for a way to a high powered diet, fiber is exactly what
you need.  Even though research has shown fiber to be powerful, many people aren't taking fiber nutritional benefits seriously.

To help you fuel your body, here are 9 fiber nutritional benefits 

9 Fiber Nutritional Benefits

1. Getting the proper amount of fiber in your diet doesn't have to be hard.  Even though you may think so.  All you have to do is eat the right foods and you'll be well on your way to a high fiber lifestyle.

2. If you eat more than 50 grams of fiber in a day you can get diarrhea
and bloating, which can affect your body's absorption of other key minerals.

3. Fiber cannot be cooked out. When you cook your fruits and vegetables, don't cook the fiber out of your fruits and veggies. The fiber found in fruits and vegetables aren't just in the skin or in the peel

4. The more fiber you intake the more water you should drink in order to keep fiber moving through your digestive system, you'll need to drink a lot of water.  With your diet off fiber, you'll need eight or more glasses of water every day

 5. Kids need fiber to. Fiber nutritional benefits for kids older than 2 years of age should eat a daily intake of fiber. Kids are most receptive to fiber found in  fruits, vegetables, and even breakfast .

What Does Dietary Fiber Do For The Human  Body?

cereals

6. Grains offer the most fiber. Dietary fiber is actually plant matter that we cannot digest.  The best
sources fiber nutritional benefits that can be digested are whole grains and concentrated grain products.

7. Most popular foods don't have enough fiber.  If you like the more popular foods, you probably need to increase your intake of fiber.

8. Fiber Nutritional Benefits can help with weightloss by cutting down with overeating. All high fiber diets will take longer digest,making you feel fuller longer

9.  Another great fiber nutritional benefits is fighting diseases.  A diet high in fiber can  help to prevent colon cancer and heart disease.  High fiber diet can helps the body to eliminate cholesterol by binding it in the digestive tract. For thousands of years, fiber has been used to stop constipation.


As one of the key ingredients to healthy eating, fiber is something you don't want to skip. Fiber can
serve many different purposes, which were covered in this blog. If you don't get enough fiber in your
diet - you should do something about now instead of waiting until it is too late.

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6 Amazing Tips of Foods That Make Your Heart Healthy

Bad cholesterol or a bad diet is something we all experience at some point in are life time.  It's very hard to eat healthy our whole lives with parents havint so much to deal with from your job to kids and taking care of your house whole. Life sometime can get in the way of eating and living a healthy lifestyle even though we may try hard to do so.  Healthy eating for your heart is something everybody should try to do, especially when it comes to restoring your heart to a health and reducing your risk for heart attack.

We know one thing for sure - a diet high in saturated fats will help raise your cholesterol, which put you at risk for heart disease.  People that are to fat are more likely to have heart disease.  A diet high in sodium will elevate your blood pressure, leading to inflammation and even heart disease.

Here are list of foods that make your heart healthy

 Foods That Make Your Heart Healthy

1. Eat plenty of fish
Herring, sardines, and salmon are all excellent sources of Omega 3 essential fatty acids.  Other fish are great to, although Omega 3 may help to get your cholesterol
down to a healthier level.

2. Choosing healthy fats and oils
Saturated fat will increase the risk of heart disease. It's found in meat, butter, and even coconut oil. You should avoid them until your cholesterol levels are down and you are at a healthy weight.  Even those that love red meats can enjoy seafood and nuts for their main sources of protein.

3. Monounsaturated fats such as olive oils will help
you to protect your heart.  Olive oil is an ideal choice for cooking, dressing, or even as a dipping
sauce.

4. Plenty of fiber
Fiber can help you control your cholesterol.  You can find fiber in whole grain products to help
control sugar absorption as well, which will help you keep your digestive system healthy.

5. Choosing carbohydrates
Eating for your heart involves staying away from sugary foods such as candy, cookies, cakes, and
pastries.  Eating a lot of sugar isn't good for your heart disease at all.  Healthy carbohydrates
involve whole grain breads, whole grain pasta, brown rice, and a lot of vegetables.  You should make
fruits and vegetables the main aspect of your diet.

6. Healthy cooking methods
Stir frying and sauteing with olive oil or canola oil are both great methods, as you shouldn't dip
your food in batter and fry it anymore.  If you cook chicken, remove the skin and bake it in the
oven in foil.

Instead of frying your fish you should always bake it.  Steaming your vegetables can help maintain the most nutrients.  You should use cream sauces or lots of butter anymore either.  When you eat vegetables, try squeezing lemon juice on them or using your
favorite seasonings.

As you make the right changes to your diet, keep in mind that it takes time for them to become habits. Eating foods that make your heart healthy is always great for your body and your lifestyle, especially when it comes to your heart and preventing heart disease.

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