If you want “to look 45 at 60”, you should listen to the recommendations of the specialist. Especially since it is easy to comply with them.
According to the UN, the elderly are considered to be people after 60 years of age. However, the real age is not always an indicator of old age. The appearance of deep wrinkles, memory loss, extra pounds and chronic diseases can be delayed. And this is all the more true in the current realities, when it will take longer to work before you retire.
On average, the daily calorie intake should decrease by 7% every ten years of life after 40 years of age. Thus, for people over 60 years of age, the average calorie intake should be 1800-2200 kcal. With age, the need for proteins, fats, carbohydrates decreases, which is associated with a decrease in physical activity and the rate of metabolic processes. At the same time, the need for minerals such as calcium, magnesium, potassium, iron, and vitamins A, D, E, B12 remains high enough.
How to build your diet properly?
Meat, poultry and fish. You shouldn’t exclude them from the diet at all, because it’s a source of protein. Insufficient intake of protein can lead to loss of muscle mass. But choose low-fat varieties. These are beef, veal, lamb, rabbit, chicken, turkey. Fat is low in freshwater fish such as pike-perch, pike, carp, and cod varieties from the sea. When cooking meat, poultry, fish purine bases (the reason for the appearance of gout, and more purine meat) go into the broth, so use it for, let say, to prepare soup, it is undesirable and the first broth in this case, merge. In general, soups with meat and fish broth are allowed no more often than 2-3 times a week. On other days, cook vegetarian soups – cereals, dairy, vegetable and fruit soups. As for the second course, a portion of 80-100 g of ready-made meat or poultry is enough per day.
Fatty fish as a source of omega-3 acids prevention of cardiovascular disease (mackerel, sardine, salmon, halibut, herring Ivasi) is recommended to use 300-400 g per week in baked or canned form.
Eggs are also a source of protein. An elderly person only needs 2-3 eggs a week in the form of a softened egg or an omelette. Egg white can be eaten every day.
Dairy products are not only protein but also calcium for the prevention of osteoporosis. Eat skimmed cottage cheese – 100 g daily. But do not get carried away with cheese, it has a lot of fat, cholesterol and salt. Choose non-acute and unsalted varieties. 10-30 g a day is enough – it’s a piece the size of one or two playing cubes. If you tolerate milk well, the daily rate should be 300-400 g. If the tolerance is poor, the milk can be boiled, added little by little to tea or coffee. Even butter and cooked food are allowed when it is added to the dish immediately before serving – but not more than 5-10 g per day.
Sugar and sweets. The amount of sugar in all dishes and products should not exceed 30-50 g per day. Sweets should be replaced with sweet fruits, berries, honey, dried fruits, where sugar is mainly fructose.
Fresh fruits and vegetables – 500 g per day. This is a source of dietary fiber, so they help to reduce cholesterol and glucose levels in the blood, prevent their absorption in the small intestine, have a positive effect on blood clotting processes. Orange, vegetables and fruits are especially useful, as well as dark green vegetables. They have more antioxidants (vitamins E, C, carotenoids: b-carotene, lutein and lycopene, as well as flavonoids, phenolic acids, catechins, anthocyanins, etc.).
Limit the salt to 5 g per day. Try to exclude from your diet salty products (herring, pickles, mushrooms), the abuse of which contributes to increased blood pressure, retention of fluid in the body, difficulty in the heart.
What else is there to make a rule about?
Have Lenten days 1-2 times a week.
Don’t forget about products with a high content of magnesium and potassium salts: millet, rice, oatmeal, prunes, apricots, cabbage, carrots, beetroot, potatoes, nuts, milk, beef, bran or wholemeal bread.
Regularly replenish the body with vitamins C and P. Their sources are broth of rosehip, oranges, kiwi, sweet red pepper, black choke-berry, currant, parsley, dill, green onions, gooseberries.
Eat often, but little by little (4-5 times a day).Try to cook food without adding fat. It is recommended that you cook, stew, stew using a microwave oven, an aerogrill, a frying pan with Teflon coating, etc.