¿Over fifty? Look this healthy eating advice


Eye-catching NuBike goes with drive levers instead of a chain

Health at home
718 points

How to tell if cheat days are sabotaging your weight loss

Health at home
432 points

Most recent

76% de las empresas aseguran su ciberseguridad, pero solo 1% logra cobertura total

6 points

Andrea González-Villablanca destaca en webinar sobre elecciones presidenciales en Venezuela

Periodistas Lideres
18 points

Medio fundado por Andrea González-Villablanca publicó homenaje a influyente líder emiratí Al Jarwan

Periodistas Lideres
26 points

Confiar presenta en Medellín su nuevo libro Tanta verdad, tanta mentira

14 points

Una encuesta de Pure Storage revela un aumento en la adopción de la nube nativa para acelerar la ent

Patricia Amaya Comunicaciones
20 points

Más de 1.2 billones de pesos generó MAGNEX en el 2023

16 points

La última paciente, estrena. Teatro Versalles 7 julio 2024. Domingo

Benjamin Bernal
10 points


Octavio Cruz Gonzalez
16 points

Innovación en Conectividad: Bansat comercializa servicios de conectividad LEO

22 points

Catequesis Cristiana Católica Apostólica Romano-Tridentina

I'm Chester O'Brien
14 points

¿Over fifty? Look this healthy eating advice

Limit saturated fat

Saturated fat – found in fatty meat, full-fat dairy products, cakes and pies – is bad news for your weight, cholesterol and heart health. Opt for the heart-healthy unsaturated fats in foods such as oily fish, rapeseed oil and avocado. Adults should aim to keep below 20g of saturated fat per day. Try not to add blood- pressure-raising salt to your food: add flavour with garlic, pepper, lemon juice and chilli.

Eat oily fish

We should eat at least two 140g portions of fish a week, of which one should be oily, such as mackerel, sardines, fresh tuna and salmon. If you don’t, it may be worthwhile to supplement your diet with something full of goodness such as cod liver oil – rich in omega-3s, plus vitamins D and E that can help replenish your natural resources.

Go for wholegrain carbs

White bread, pasta and rice have been stripped of their bran coating and germ in the milling process, leaving just the endosperm. Starchy carbohydrates with a low GI (like wholegrains) release their energy slowly, so they’re better for refuelling the brain and body. The fibre in them also keeps your digestive system running smoothly. We’re advised to eat at least 30g of fibre every day (on average, we eat 18g).

Remember calcium

Adults over the age of 19 should eat 700 milligrams of calcium a day, equivalent to a 200ml glass of milk, one small pot of low-fat fruit yoghurt, and a matchbox-sized piece of cheese. Post menopause, women are susceptible to osteoporosis (thinning of the bones) so it is vital that they eat plenty of calcium-rich foods, to minimise bone loss.

Eat fruit and veg

Only one in three adults and 41 per cent of older adults meets the five-a-day fruit and vegetable recommendation1. Take advantage of seasonal produce as fruit and veg are another great source of fibre. They also contain main vitamins and minerals.

Be moderate

We generally need to eat less, move more and enjoy a variety of different foods – fruit and vegetables, starchy wholegrain carbs, dairy and alternatives, and beans, pulses, fish, eggs, meat and other proteins, as shown in the new Eatwell Guide. There's no need to be a puritan. Some sugary foods are fine in moderation – a flavoured yoghurt will bring with it calcium, protein and iodine, and a wholegrain breakfast with added sugar may offer fibre, folic acid and other B vitamins.

Are you prepared to start?

Fuente: www.telegraph.co.uk
To comment you must log in with your account or sign up!
Featured content