“You are what you eat” is something that we have heard many times, but it is more meaningful as we get older. As we age, our metabolism slows down, and our caloric needs may decrease, which is why it is crucial that the food we consume should provide the proper nutrition to our bodies.
Daily caloric needs
Daily caloric needs vary by person, but you can use the table below as a guide:
Tips for better nutrition:
🍏Select a clean diet based on fresh fruit, vegetables, whole grains and lean protein.
🍏Choose your carbs carefully – for example, multi-grain bread over white bread, brown rice over white rice, sweet potatoes over white potatoes.
🍏Whenever possible, have fresh fruit instead of pastries and ice cream. Berries with a little light whipped cream make a light and elegant dessert.
🍏Read the ingredients carefully, and monitor your sugar and sodium levels.
🍏Avoid soft drinks and fruit juice, both of which are full of sugar. Instead, drink plenty of water. If you are very active or live in a warm climate, you will require more water than if you are sedentary.
🍏Add fiber to your daily diet. Psyllium husks (the active ingredient in Metamucil) will prevent constipation, contribute to a feeling a fullness (which may help you eat less), helps treat diarrhea, can lower cholesterol and blood sugar level.
🍏If your budget allows, buy organic fruit, vegetables, eggs, milk, and meat.
🍏Take a multi-vitamin daily.
Cooking your food in a healthy way:
🍳Instead of breading and frying meat, marinate it for an hour or so in a mixture of lemon juice, olive oil, herbs, and chopped garlic, and grill, broil or bake.
🍳Steam some broccoli and cauliflower, or sauté them for a few minutes with chopped red peppers and garlic for a healthy side dish.
🍳Use healthy fats, such as olive oil, avocados, salmon, walnuts, and avoid animal fats like bacon, sausage, pre-packaged deli meat.
People who want to lose weight should reduce their current calorie intake by 500 to 1,000 calories daily, according to the Centers for Disease Control and Prevention. One pound equals 3,500 calories. Losing one to two pounds per week is safe but effective for long-term success, notes the CDC.
In order to know how many calories you are reducing, track all your food intake in a food journal, either an old-fashioned paper one, or an online food journal such as MyFitnessPal. An online version has access to a whole database of foods, and will help you keep track of vitamins and macronutrients in addition to calories.
Stay active for at least 20 minutes a day to keep your heart healthy and burn additional calories.
Most importantly, do things that make you happy and that you enjoy. Spend time with people you like, and make a list of things you want to accomplish every day. You only have one body, take excellent care of it!
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