The Over 50 Diet: 3 Common Mistakes to Avoid
1. Too little protein
Protein is an important part of our diet and should be consumed in adequate amounts every day – the general recommendation of the German Society for Nutrition (DGE) is 0.8 grams per kilogram of body weight for adults. As we get older, we should consume more protein as muscle and bone mass decreases. Recently when menopause begins, you should pay special attention to your protein intake, as your body can no longer use protein as effectively as it used to. Another benefit: Since protein-rich foods fill us up and encourage fat burning, they counteract weight gain as part of a healthy diet.
2. Irregular Eating
Job, family, household – in our 50s we are in the middle of life and have more to do than ever. Due to paucity of time we prefer to skip lunch in office and eat more in evening. However, irregular eating habits can increase the risk of obesity and heart disease, which increases during menopause anyway. Regular food intake is important to provide energy and nutrients to the body and prevent food craving.
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3. Low Fiber Diet
Fruits, vegetables, whole grain products or legumes – foods that should end up on our plates on a regular basis. And not just because they provide us with a variety of valuable vitamins and minerals, but also because of the fiber they contain. These are known for their health-promoting effects, which are especially helpful from the age of 50: among other things, dietary fiber can lower cholesterol levels and thus prevent heart diseases. can. Due to their satiating effect, its consumption also counteracts obesity. Our digestion, which often becomes sluggish during menopause, also benefits from the digestive stimulating effect of dietary fiber.
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