In the sixth decade of life one is by definition already one of the "young old people", many people over 50 do not feel old at all. To keep it that way for a long time, now is a good time to actively engage with this new phase of life and its demands on nutrition. The lifestyle at this stage is often more leisurely and less hectic than it was 20 years ago. There is more time for leisure activities, personal interests and good food. Studies show, however, that the age group of over 51-year-olds may be too vigorous when eating.
Overweight as a risk factor
The nutrition report for 2004 focused on this topic and showed unusually high levels of calorie intake in the over-51s. This is also supported by the frequent occurrence of obesity in the 50plus generation. Overweight, however, is a crucial risk factor for the emergence of
- Cardiovascular disease
- Diabetes (diabetes mellitus)
- Hypertension and
If you too have a few pounds too much, it will now be the highest railroad to get rid of them, so that you are healthy and fit even in old age.
High percentage of fat in diet
One of the reasons for the high energy intake is the high amount of fat in the diet. For example, men in this age group consume about 35 percent of the energy in the form of fats, and women even consume about 37 percent. To prevent overweight and its consequences in the long term is recommended by the German Society of Nutrition (DGE) a maximum of 30 percent of calories as fat, that is, per day, the diet should not contain more than about 75 grams of fat. Here is a sample day plan with 75 grams of fat.
Less saturated fat
Dietary fats are made up of various components that have different meanings to our bodies. In addition to the amount of fats we consume daily, the right choice is also very important. Not only is the total fat intake too high, there is also a need for improvement in the composition of the fats. The majority of fats in the diet of over 51-year-olds account for about 15 percent of total energy saturated fat. These are mostly in animal fats (meat, sausage, butter, dairy products), high-fat sweets, coconut oil and baked goods.
The proportion of these fats should be as low as possible and should not exceed 10% of the calorie intake. Reducing the level of saturated fat will especially thank you for the cardiovascular system, as saturated fat increases blood lipid levels, especially harmful LDL cholesterol, and promotes arteriosclerosis (arteriosclerosis).
According to the high intake of saturated fatty acids, the cholesterol intake in persons over the age of 51 is on average well above the guideline value of 300 milligrams. Although the dietary cholesterol as an independent factor has a slightly lower impact on the development of cardiovascular disease than the saturated fatty acids. Nevertheless, one should use sparingly with high-cholesterol foods such as eggs, offal, high-fat meat and dairy products.
More omega-3 fatty acids from fish oil
On the other hand, polyunsaturated fatty acids from fish oil are too short. The so-called omega-3 fatty acids, which are found especially in cold-water fish such as salmon, mackerel and herring, have positive effects on the cardiovascular system. In addition to other important functions, they help to lower blood lipid levels and have a positive effect on high blood pressure. Enrich your weekly meal plan with one to two fish meals.
Dietary fiber has many positive effects on our health. They are important for normal bowel function and can help prevent constipation. Certain dietary fibers have a cholesterol-lowering effect. These include, in particular, the fiber from oat bran, apples and berries.
What many do not know, fiber also helps prevent colon cancer. Per day, 30 grams of fiber should be consumed. Many do not succeed. Now start your daily fiber account, for example with:
- Whole grains
- dried fruit
- fruit and vegetables
Diet is out, healthy eating is in
If you now think to get rid of a few extra pounds and actively prevent illness, would require a special diet, you are wrong. Through a healthy, balanced diet and regular physical activity, you can reduce your weight and ensure that you are still healthy and fit, even in old age.
And this is what a healthy, balanced diet looks like, for example:
- 4-6 slices of wholegrain bread or 3-5 slices of bread and 50-60 g of cereal a day
- 150-180 g brown rice or 200-250 g whole wheat pasta or 200-250 g potatoes (each cooked) per day
- 5 servings of fruits and vegetables a day
- 200-250 g of milk / yoghurt / quark and 50-60 g of cheese prefers low-fat products
- 300 to 600 g of low-fat meat and sausage per week
- 3 eggs (including processed eggs in pasta, pastries, etc.) per week
Surely you have to take a close look at your daily diet and some well-liked habits. Think of it as a challenge!
Nutrition from 50 plus on the test
Eating and drinking mean well-being and joy of life. An extended breakfast, a convivial evening with the Italian, a party with the family, a coffee chat with friends. Everywhere food plays an important role. And especially in a phase of life in which most of these little pleasures are both temporally and financially possible, should one renounce it?
But on the contrary! Healthy eating can be a lot of fun especially in a sociable group. Perhaps you will find in your circle of friends like-minded people who also want to deal actively with the topic of healthy nutrition.
Enjoy healthy breakfast
Serve with a healthy breakfast with family or friends only healthy treats, for example:
- a mixed fruit salad with strawberries, apples, kiwi, pineapple, bananas or whatever the fruit counter offers
- Crunchy whole grain flakes without added sugar with milk and yoghurt
- Wholemeal roll with lean ham and cheese
- Vegetable sticks (carrots, celery, paprika, cucumber, kohlrabi) with herb quark
- fresh pressed orange juice
White flour rolls, sweet pastries, nut nougat cream, eggs with bacon and salami have no place on this breakfast table.
Rediscover the menu
Have you ever strayed into the categories of seasonal fresh salads, vegetarian and fish dishes on the menu of your favorite Italian? Just look for dishes with low fat and many nutrients. Fresh salads, vegetable pans, fish dishes and lean grilled meats, served with boiled potatoes, rice or pasta, are low in calories and rich in nutrients.
Ask if you can serve the sauce in an extra bowl and dosed it yourself. Pasta dishes with creamy sauces, breaded meat dishes and fried potato silage are not allowed this evening. Avoid the dessert and instead opt for an evening walk.
Design your personal health day
Every day many obligations come to you. It is not uncommon for you to be on your feet on behalf of the entire family. But what about your own concerns? Use the new stage of life to take more time for yourself and your health. Just start with one day a month, with the motto "healthy diet and exercise".
This day is reserved only for you and the things you would like to do. In addition to healthy diet and exercise, this can include many other things such as relaxation sessions, a sauna visit and cultural activities. Such a day could look like this:
- Start the day with a hearty healthy breakfast.
- Then use your energy for something active, such as a walk in the woods, Nordic walking, a bike ride or a swimming pool visit.
- After a light lunch, which might consist of a salad plate or a vegetable soup, you can relax. Pick up a book or just doze off.
- Then there is time for things that you always wanted to do and never had time for. Visit an art exhibition, do handicraft work, visit a wellness oasis or whatever you enjoy.
- Eat plenty of fruit in between and drink enough, at least 1.5 liters of water, juice spritzers or herbal tea.
- End the day with a delicious healthy meal in a cozy atmosphere.
Did you enjoy it? Then try step by step to bring a bit more "health" into your everyday life.