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To a healthy middle age!
As we age, our relationship to food changes along with our bodies. When we're younger, we might grab fast food on the run and not think twice about it. In later life, however, eating nutritious food can be the key to staying mentally sharp, emotionally balanced and energetic, with a strong immune system and better management of chronic health problems. The body's ability to absorb food becomes less efficient with age, as less stomach acid and other digestive secretions and enzymes are produced. To make matters worse, it is at this time that the effects of indulgences in bad habits like smoking and drinking materialize. It is well known that smoking and drinking alcohol can sap the body's store of nutrients.
Every year, after the age of 40, our Basal Metabolic Rate (BMR) slows down. This means that even if we continue to follow a healthy eating pattern, we are likely to gain weight as we age. Being overweight can cause both sickness and discomfort - so it's essential to keep the kilos under control.
Also as we age, energy requirements can decline by as much as five percent for each decade after the first four are done with. What one must keep in mind, however, is that the body's need for nutrients for repair and regeneration does not reduce. Research now suggests that the body's demand for vitamins and minerals actually increases with age! So, you cannot continue to eat as you did ten years ago. Changes in the digestive system, as well as health concerns like increased risk of fragile bones, mean that you need to re-evaluate your nutritional needs. Here are some simple tips to keep in mind: Choose 'good' carbohydrates This means opting for whole grain nutrition (red rice, whole wheat bread, oats, barley and millet) not refined "white" products, such as white bread, white rice, or products made with white flour.
Remember that raw = roughage Get more fibre into the stomach by eating at least one daily serving of fruits and vegetables raw. This way, not only is their nutritional value preserved, you remove the threat of constipation - a common problem. Raw fruits and veggies are rich in fibre, vitamins, minerals and enzymes which aid digestion. The bonus is that there's no cooking involved! However, if you don’t like raw food, steaming is the best way to preserve nutrients in vegetables. Light sautéing is next. Boiling strips the vegetables of nutrients.
Go lean on protein Fish, poultry, eggs, beans, peas, nuts and tofu all count as protein, so it's easy to vary your healthy protein choices. Try skinless chicken or fish, baked, broiled, grilled, steamed or poached, and you'll be able to savour the flavour while adding healthy, low-fat, low cholesterol nutrition to your diet. Be stingy with red meats, which contain saturated fat and salty meats such as bacon or ham. Fats retard digestion, so if you're feeling any discomfort it's best to avoid fatty meals and fish, fried foods, gravies, sauces and rich desserts and pastries. Stock up on calcium Remember that all dairy products have not been created equal. Milk, cheese and yoghurt retain their calcium content; cream and butter do not. As part of a healthy diet, choose fat-free or low fat dairy products. Keep it moist In addition to drinking enough water each day, aim to consume foods with a high water content. Staying properly hydrated flushes toxins from your body, relieves constipation, helps keep your joints flexible and your mind clear. High water content foods include melons, grapes, cucumbers, onions, apples, cabbage, and, of course, soup! In consultation with Mrs. Noor Iqbal,
Consultant Dietician, |
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