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Healthy Aging Diet Plan: What To Put In Your Plate

Eating-Well-As-You-Age

Aging Is Out Of Your Control, How You Handle It, Though, Is In Your Hands.

Aging is inevitable. What you eat and how you feel makes a huge difference while aging. Either it is your brain or your bones, you diet matters. A healthy diet and a good lifestyle are the best weapons against age-related diseases. Here are some of the eating tips that people 51+ should follow to age healthfully:

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What To Put In Your Plate

#1. Colorful Fruits & Vegetables

The antioxidants in fresh, colorful vegetables and fruits, such as deep red tomatoes, leafy greens, blueberries, grapes, and carrots, help stop the unstable molecules from damaging your healthy cells. Five to nine servings a day works for you.

#2. Whole Grains

Eating whole grains that are rich in fiber such as quinoa, oats, wheat, barley, and brown rice helps you lower the chance of developing type 2 diabetes. Additionally, these foods also keep your blood vessels in better condition. 3 servings a day can avail you all the benefits.

#3. Fish

Fatty fits are rich in Omega-3 fatty acids, which offer tons of anti-aging benefits including lowering the risk of stroke, protecting your heart, guarding against Alzheimer’s disease, and many things more. Enjoy fatty fish such as tuna, salmon or lake trout twice a week.

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#4. Dairy

For strong bones, calcium and fortified vitamin D found in dairy foods are pretty important, thus helping you prevent osteoporosis. Choose low-fat dairy instead of regular and include three cups of milk (low-fat), low-calorie yogurt, or other dairy products a day.

#5. Nuts

Avoiding nuts because they are rich in fat? Think again. Nuts have the healthiest fats that help you lower the risk of high cholesterol and high blood pressure by almost 20%. Eat  4 almonds a day to avail all the benefits.

#6. Beans & Lentils

An age-protecting alternative to red meat, beans and lentils are loaded with fiber and plant-based protein. They also contain saturated fat that is linked to diabetes and heart disease. Add them to soups and side dishes.

Foods To Avoid

For the best healthy aging diet plan, it is very mandatory to limit the following foods that can harm your health and help you body:

  1. Go easy on high-fat dairy, meat, and bakery treats. They contain saturated fat that can clog your arteries and lead to various heart problems.
  2. Limit added sugar intake to diabetes related diseases. Eat less sugar to be healthier.
  3. Eating too much sodium or salt can raise your blood pressure. So spare the salt.

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