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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