At each age its own characteristics and their needs. This applies, of course, and diet: food that enters the body in age of twenty years, should be different from that which is necessary to fifty. That’s OK, and it is desirable to know what food is suitable for all ages.
Recommended caloric intake : 2,000 calories.
In this age people tend to have fun, to use alcohol, which violates the metabolism, which leads to problems with weight. Alcoholic beverages should not get carried away, like junk food, which is better to choose simple dishes that provide the energy – complex carbohydrates.
Useful products, five servings of fruits and vegetables per day, oily fish as a source of omega-3 (herring, sardines, salmon).
Recommended caloric intake : 1940 calories.
At this age, is usually reduced muscle activity, so by all means you should try to eat foods with a low calorie but high in fiber. For example, it is necessary to include in the diet of a significant amount of whole grains and vegetables. Sunflower seeds and sesame seeds, added to salads, will be good sources of valuable magnesium, necessary for the hematopoietic system and, in particular, to eliminate the symptoms of PMS.
Recommended calories : 1,920 calories.
At this age, women tend to gain weight since become inactive, lose muscle strength. Portions of food should be reduced – it does not seem too important rule, but it works.
A good complement to the diet will be soybeans, soy milk, tofu, soy texturate as a source of vegetable protein. A handful of berries every day – raspberries, blueberries, strawberries are good antioxidants, the opposing aging. A handful of nuts every day can help the intestines, the brain takes polyunsaturated fatty acids. Should be given to vitamin E, which, in addition to antioxidant properties, helps to avoid the risk of cardiovascular disease.
Recommended calorie : 1800-1900 calories.
Hormonal changes during this period make it necessary to monitor very carefully the weight. The most important thing – to remove from your diet all the “fast” carbohydrates, which are contained in candy and baked goods.
Well, if the daily diet will consist of one or two servings of yogurt, which is rich in calcium, essential to prevent osteoporosis. In addition, fermented milk products containing lactobacilli, beneficial for immunity and the normal functioning of the intestines, with which at this age can also cause problems. Vitamins D, B12, iron, calcium needed to prevent iron-deficiency anemia and the strengthening of bones and muscle tissue.
Recommended intake : 1900 calories.
Usually at this age, even the most slender gain weight – even a little. For a good skin condition should be included in the daily menu of nuts and oils, foods containing folic acid, selenium, B vitamins also found in broccoli, green leafy vegetables, asparagus.
Recommended calories : 1,800 calories.
At this age, physical activity decreases, as well as appetite, and daily caloric must conform to this fact. During this period the need to eat red meat, seafood, rich in zinc. Once a week you can eat liver – it is low in calories, rich in protein, vitamin D and B12.Wheat germ (once a day on a teaspoon) to help the body to vitamin E.