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As the years go by, it is important to check your diet and the nutritional value of the foods you eat daily. Maybe some are not the most suitable but they become a habit due to the speed of preparing food or custom.
However, nutritional needs also change with age and need to promote bone strength or keep blood sugar under control.
With menopause, women report that estrogen levels drop, this leads to a decrease in bone mass. Given this reality, it is necessary to consume more foods rich in calcium that can help prevent osteoporosis. TO
In addition, the body loses the ability to produce insulin with equal ease, leading to blood sugar imbalances in both sexes. Metabolism also slows over time, especially after age 60, causing High-calorie foods cause weight gain.
All of the above consequences can be mitigated by changing the diet, a group of dietitians and geriatricians told The Huffpost the main foods you should start buying at the supermarket.
Herbs like parsley and rosemary
Herbs like parsley and rosemary can be your great allies by reducing the amounts of salt. They add flavor and don’t contribute to high blood pressure, recommends geriatrician Nina L. Blachma.
Beans
Chickpeas and black beans are an excellent food to incorporate into your diet. These foods contain large amounts of fiber and plant-based protein, ideal for heart health. Nutritionist Tara Tomaino indicated that they help control blood sugar and weight control, the recommendation is to consume half a cup a day.
low fat cottage cheese
Tomaino indicated that cottage cheese is a food rich in protein and easy to include in meals or snacks. In case you’re worried about high blood pressure, you can pick up low-sodium or no-salt cottage cheese.
green leafy vegetables
Spinach, kale, Swiss chard, and even broccoli are high in fiber. The nutritionist explained that they are low in carbohydrates and calories, which makes them an excellent option to control weight and blood sugar.
berries
Strawberries, blueberries, and blackberries are high in antioxidants that help reduce inflammation. In addition, it provides the body with anti-cancer properties, Tomaino noted. The fiber they have helps control blood sugar. Organic berries are the best option whether frozen or fresh.
Salmon
This fish contains many health benefits due to its omega-3 content. These fatty acids help improve heart and brain health, and it also has less saturated fat than red meat. Salmon is a protein option that you can include at least once a week.
Nuts and seeds
Almonds, walnuts, flax seeds, and chia seeds are rich in fiber, healthy fats, and essential nutrients that help maintain cholesterol levels. These foods also help digestive health and are a source of plant-based protein, indicated nutritionist Marine Melamed.
lean protein
Lean cuts of chicken, turkey, or even eggs are essential for muscle maintenance, immune function, and wound healing. The same happens with proteins of vegetable origin such as tofu, legumes and lentils.
Quinoa and brown rice
Whole grains like whole wheat, oats, brown rice, and quinoa are high in fiber and complex carbohydrates. Melamed indicated that they provide sustained energy, aid digestion and regulate blood sugar levels. So you can reduce the risk of developing metabolic diseases.
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