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We can not, and we are certainly not the same person in our twenties, thirties, fifties … We gain experience, mature, we become wiser, but our body changes, which means that if we want Stay healthy and fit, our diet changes, so that it meets the needs of the body in every life.
Read: What you should eat in twenty, thirty years …
Over the years, you know, it is necessary to increase calcium intake, because of the bones, but you can also do something else to be strong and healthy in the years to come.
Increase protein intake
Already in the 1930s, we began to lose muscle mass, but research shows that, if we increase slightly the protein intake, this can be avoided.
At age 65, you need 0.8 grams of protein per kilogram of body weight, after 65 to 1 to 1.2 grams.
Meat, fish and eggs are excellent sources of protein, but do not forget nuts, legumes and mushrooms, for example.
Reduce your calorie intake
As we have said, muscle mass is lost over the years, slowing the metabolism. It would not be wrong to adjust your daily calorie intake to your needs. After the fortieth birthday, daily needs decrease by about 10% each new decade.
You must not starve, but take your bills. Choose salads rather than French fries, do not eat sandwich "enrobed" with two slices of bread …
Add a little vitamin B-12
Over the years, it is even more difficult to absorb certain nutrients, including the precious vitamin B-12. This vitamin is important for the proper functioning of the nervous system, cellular metabolism and the production of red blood cells.
In the years of maturity, the daily requirements are 2.4 micrograms and good sources of vitamin B-12 are meat, fish, eggs and dairy products.
Increase calcium and vitamin D intake
Calcium and vitamin D are essential for bone health and strength. If you inject them in sufficient quantities, you reduce the risk of osteoporosis and fractures.
Women under 50 should consume 1,000 milligrams of calcium and 600 micrograms of vitamin D per day. After the fiftieth birthday, the daily intake of calcium should be 1,200 milligrams, writes Prevention Portal.
For your bones to be strong and healthy, bring enough dairy and fatty fish (salmon, tuna) to adulthood.
Drink enough water
It is very important that you get enough fluids because the dehydrated body does not work properly. Do not wait until you feel thirsty, always keep a bottle of water with your hand.
If you do not like to drink water, add a slice of lemon, orange or a piece of another fruit of your choice.
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