Nutrition and Diet Tips for Healthy Aging
As you age, focus on eating nutritious foods, like whole grains, fruits and vegetables, lean protein, and low-fat dairy products. The Mediterranean diet can be a good choice for many.
The recommended dietary allowance for protein is 0.8 grams per kilogram of body weight, which is approximately 60 grams (g) for a 165-lb woman.
Some studies show that adults who do resistance training twice a week may benefit from slightly higher protein portions, approximately 75 to 98 g for the same 165-lb adult.
Focus on high-quality proteins, such as a 3.5-ounce (oz) serving of chicken, which provides 32 g of protein, or 8 oz of nonfat or low-fat milk, which provides 8 g of protein.
One cup of cooked lentils includes 18 g of protein.
Other good protein choices are legumes, eggs, fish, and lean meat.
Mayo Clinic suggests keeping waist measurements below 35 inches for women 60 and older, as higher measurements mean more belly fat, which can lead to health problems. Eating a plant-based diet of fruits, vegetables, and whole grains along with lean protein and low-fat dairy foods can help you do this. Get your fat from fish, nuts, and olive oil. And replace sugary beverages with water.
If you’re trying to lose weight, do not attempt to lose a lot of it at once. Rapid weight loss typically consists of water and muscle, not fat. Try for 1 to 2 lb a week, and check with your doctor before starting a new diet or exercise program.
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