When it comes to creating a diet plan, especially after the 50s, it becomes a tricky job. Your body has already lost most of its strength and the major shift in physiological events.
For a woman, it is very important to follow the right diet plan extensively for the growing age.
When a woman crosses 50, there is a loss of metabolism, compared to 20s and 30s. According to Dr. Garima Tyagi, after 50, the best diet for women is no diet, but consuming healthy food in a limited option.
She also states that the body no longer burns calories after a certain age. A woman at this age would need 1600 calories a day to maintain her weight for a longer period.
Nutrients filled food like fresh fruits and vegetables will help to get the best return. Creating a healthy diet plan is extremely important for women.
If you are above 50 years and wanting to maintain a good health, then here is a healthy diet plan to follow under a strict regime.
Watch out for your Calories:
Upon reaching the 50s, it is important that you follow the right diet carrying enough calories. Eating smart is really important at this age.
It is important that you include calorie of about 1600 every day.
Especially, if you are active in this age, you must include 300-400 calorie in breakfast and 400-500 calorie during lunch.
Discuss with your dietician to know more about the breakfast and lunch intakes to gain 1600 calories daily.
Including Nutrient filled Foods-
One of the best ways to engage in a healthy diet in the 50s is by adding nutrient based food.
When we talk about nutrient filled foods, it includes fruits and vegetables and lean meats. All these carry enough nutrients that are highly essential at this age.
When a woman reaches 50, there is a high chance of developing diabetes and cardiovascular diseases. So the consumption of nutrient-filled foods is really essential.
Consumption of Healthy Fats:
When a woman reaches early 50, there is a chance of night sweats, mood swings, and side-effects of menopause.
If you experience any of these symptoms, then it is better to start with a healthy fat diet plan. Consider eating cold-water fish like salmon and tuna.
Even flaxseed is a good option because it carries linoleic acid, a type of Omega-3 fatty acids. There are other food options that can help in gaining enough fat needed to a body at the age of 50.
Minimizing the intake of sugary foods:
Consumption of sugary food items at the age of 50 could lead to the production of insulin, which isn’t a good sign.
This would lead to the lowering of blood chromium levels. Avoid consuming processed food which carries enough sugar.
Excess intake of refined sugary food is certainly isn’t a good sign of a healthy diet plan.
Apart from these healthy diet plans for women in her 50s, there are other things to follow that can be effective enough:
Get Enough Sleep:
Getting the quality sleep is really important. If your body doesn’t get enough rest, the insulin level gets unbalanced resulting in more food craving.
Having a good sleep is certainly essential that will help in maintaining a good weight.
Continuing with the good workout is really essentially even after cross 50. This will help in maintaining weight, mood, and diet.
It will also help in burning fat. Good exercise the best way to keep the aging body inactive and stay healthy.
Never Skip Meals:
One of the reasons why we feel hungry on a regular interval is because of the skipping of meals.
Skipping meals can make you hungry and hampers the function of the brain.
If you are in the 50s and have the habit of skipping meals, then this could lead to multiple problems, including weight gain. At this age, you cannot afford to gain weight.
Yoga-The Ultimate Healthy Option:
Whether you are in the 30s or 50s, yoga is the best medication to keep you healthy.
Make yoga the part of your diet plan in the 50s. According to many studies, it is found that women who perform yoga carry themselves well.
It helps in increasing flexibility, improved blood circulation, boosts immunity, and flushes out the toxins. If you haven’t done yoga before then seek guidance from professional.