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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:

Also Read: How To Shed Face Fat

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.

Also Read: How Much Weight You Actually Need To Lose To Be Healthy

#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.

Also Read: Don’t Have Time To Lose Weight? This Will Change Your Mind!


How Much Weight You Actually Need To Lose To Be Healthy

How-Much-Weight-You-Actually-Need-To-Lose-To-Be-Healthy

Every third adult in us is struggling with obesity. If you are the one, who thinks that your weight loss goal is overwhelming – here’s a hope for you providing a very attainable benchmark –

Just LOSE 5 % of Your BODY WEIGHT.

As per the Researchers, most of the profound health benefits come simply by losing a small amount of pounds relative to your total weight instead of dropping a large number of pounds on the scale.

To treat obesity, the current guidelines suggest  5 to 10 % weight loss. Losing 5 % of the body weight is pretty easy to go than losing 10 % of weight and hence for people, it is better to aim at the easier target.

5 % of weight loss leads to greater benefits in overall health including a lowered risk for cardiovascular disease and diabetes, improved metabolic function in organs like the liver. Moreover, the small weight loss increases levels of weight loss as well.

If you weight 200 pounds, all you need to lose is 10 pounds to gain important health benefits.


Why You Should Eat Oranges Everyday: 7 Hidden Health Benefits

orange benefits

Create Healthy Habits, Not Restrictions.

Oranges Are One Of The Few Fruits That Will Not Over Ripen If Left On The Tree. Sweet, juicy oranges make a healthy and delicious snack or addition to a meal. Because of amazing hidden benefits, oranges have such a long effect on all of us. It is simply a magical fruit and makes your body, hair and skin healthy in a simple yet effective way.

Nutritional Facts of Oranges

Oranges are rich in vitamin C, a very potent antioxidant that effectively maintains the health of cells, and they also contain folic acid, selenium, and potassium. Hence, instead of grabbing a cookie or any other snacks from your colleague’s desk, eat an orange in your morning or afternoon snack. Here is the Nutritional fact of oranges:

1 Small orange (96 g) contains almost 45 Calories.

Protein 0.9 g 1%

Vitamin A

4%

Vitamin C

85%
Calcium

3%

Vitamin D

0%

Vitamin B-12

0%

Iron

0%

Vitamin B 6

5%

Magnesium

2%

Total Carbohydrate 11 g

3%
Total Fat 0.1 g

0%

Potassium 174 mg

4%

Sodium 0 mg

4%

Cholesterol 0 mg

4%

Also read: 7 Hidden Benefits Of Lemon You Didn’t Know About

Hidden Health Benefits of Oranges

Benefit #1: Boosts Immune System

Orange is considered as a good deal of Vitamin C, which is responsible for protecting cells by neutralizing and scavenging free radicals. Consequently, it boosts immunity by dealing with everyday infections and viruses like the common cold.

Benefit #2: Good For Skin and Anti-Aging

Orange contains bioactive compounds like Naringenin that clears the numerous signs of aging including wrinkles, scars leaving a perfect radiant and soft skin. Many cosmetic companies use oranges as ingredients for making their product.

Benefit #3: Helps In Digestion & Weight Loss

Orange is Fat-free fruit and contains a good amount of Fiber and other vital nutrients including Vitamin B6, Copper, Magnesium, Niacin, Thiamine, etc. Thus providing all necessary vitamins and elements for your body and helping in losing weight.

Benefit #4: Improves Vision

The content of compounds like Beta-Carotene, Zeaxanthin, and Lutein in an orange helps prevent age-related macular degeneration that is responsible for blurring central vision. Additionally, Vitamin A helps in absorbing light and Vitamin C reduces the risk of cataracts thus improving your vision.

Benefit #5: Helps in Preventing Cancer

Did you know that orange is rich in flavonoid antioxidants like alpha and beta carotenes that effectively helps in preventing for cavity and lung cancer!

Benefit #6: Controls Heart Beat & Blood Pressure

Orange has a lot of minerals including Potassium and Calcium that maintains the blood pressure and keep the heart rate moderate and stable. Additionally, the Sodium and Cholesterol Free properties of Oranges keeps the heart healthy.

Benefit #7: Keeps Balance in Nutrition

Oranges have essential Vitamin contents, protein, antioxidants, water percentage, fiber, and several other necessary minerals that help in maintaining your body nutrition in a balanced manner.

How Much?

One should not eat too much of oranges in a day. One orange a day offers almost 93 per cent of all the vitamin C you need. However, you may sneak in two occasionally, if you want.