Healthy eating: at age 20, 40, 60 and 70: this is what belongs on your plate

People around the world are eating hardly any healthier today than they did 30 years ago. While people are eating more legumes, nuts and vitamin-rich vegetables than before, they are also consuming more unhealthy foods – such as sweetened beverages or red and processed meats, research shows.

According to scientists led by Victoria Miller of Tufts University (Boston/USA), poor nutrition is one of the leading causes of disease. It is responsible for an estimated 26 percent of all preventable deaths. The researchers present their results in the journal “Natural food” for.

But what should be on your plate to stay fit? According to current recommendations, a healthy diet consists of lots of fresh vegetables and fruit, good oils, as little industrially processed foods as possible, sparing consumption of animal products, white flour and sugar – from children to the elderly. So there are only healthy and unhealthy diets, but no age-related differences.

But: Over the years and depending on your living situation, the need for and use of nutrients changes. And age certainly plays a role here. For example, they have an overview of what to look out for Nutritionist at the University of California, San Diego compiled.

This is what it’s all about from 20 to 40:

The basal metabolic rate is highest in young adults, which means that the body burns the most calories even without physical activity. At this age, many people can “eat whatever they want” without getting fat. At this age, the body at least forgives a few fast food orgies and other escapades.

In general it applies between 20 and 30 years old to build muscle, bones and connective tissue also with the help of a sensible diet. Everyone can draw on this basis in later years, when it is no longer so easy to stay fit.

For women, special attention to nutrition is necessary during these years due to a life circumstance: pregnancy.

About the subject:

Special dietary instructions for young pregnant women only

In addition to a diet full of high-quality nutrients and of course avoiding tobacco, it is important alcoholensure an optimal supply of vitamins, minerals and trace elements so that the child can develop well. Eating for two, on the other hand, is completely unnecessary and wrong.

That’s why all expectant mothers should do this in the first 3 months of pregnancy Folic acid Iodine tablets can also be helpful. And vegans also need to watch out for a number of micronutrients that they miss by avoiding animal foods: Iron, zinc, calcium, vitamins B12, B2 and D as well as an appropriate intake of omega-3 fatty acids.

This becomes important after 40:

After the age of 40, the metabolism begins to slow down. While the body can normally break down too much sugar and carbohydrates without any problems at the age of 30, it loses this ability at the age of 40 at the latest. Suddenly, an unchanged diet is reflected in your stomach and hips.

Those who only now decide to eat properly can still set the course for a healthy future.

Anyone who has been eating reasonably healthily should now pay more attention to the following elements:

• Brightly colored fruits and vegetables – the antioxidants they contain work as cell protection with an anti-aging effect in the body.
• more whole grains on the menu
• A (small) portion of red meat twice a week – good for muscle building, also important for women because it prevents iron deficiency
• Vegetarians should mainly opt for green leafy vegetables such as spinach, kale or Swiss chard.

Here’s what to look out for when you’re in your fifties and sixties:

Now it begins a dangerous age for cardiovascular problems such as high cholesterol, high blood pressure. Anyone who has neglected their diet and has had little exercise can expect to develop type 2 diabetes.

What is important now is a diet that keeps blood sugar levels stable and prevents deposits in the blood vessels. It should be low in cholesterol, rich in fiber and slow-digesting carbohydrates, i.e.:

• lots of vegetables
• little animal fat
• no sugary soft drinks
• few white flour products

Also:

• nuts
• Good oils (olive, linseed)
• Fish (omega-3 fatty acids and vitamin D)
• Low-fat dairy products (calcium)

Hormonal changes accelerate the loss of calcium from bone. Replacement of calcium plus vitamin D is now possible to counter the threat of osteoporosis . It occurs earlier and more often in women due to the loss of estrogen during menopause. But bone loss also threatens men.

An omega-3 supplement may benefit heart health if someone does not eat saltwater fish. Omega-3 fatty acids stabilize blood vessels.

The right diet for people over 70:

As we age, several physiological and psychological changes occur that directly affect nutritional needs. Taste buds and appetite decrease, as does the desire to cook fresh food yourself.

The body is less able to absorb and use many vitamins and minerals. As we age, the digestive juices in the stomach change, reducing the absorption of iron, calcium and vitamins B6, B12 and folic acid.

Long-term use of prescription medications can reduce the absorption of certain nutrients.

Fewer calories, but not fewer nutrients

Seniors need fewer calories than younger people, but no fewer nutrients. As we age, protein becomes even more important: it can slow muscle loss as we age, especially when combined with strength training.

The rule of thumb is: one gram of protein per kilogram of body weight per day . But it should not only be protein from meat, it promotes inflammation, especially in the joints.

Because digestion slows down with age, fiber is important for the 70+ generation. A teaspoon of psyllium husk is a recommended substitute for the amounts of vegetables or whole grains needed for optimal nutrition. To do this, seniors need to drink enough water, although this is difficult for many people.

With broker material