Plant Based Nutrition for Those Over 50 Years Old

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Keeping up your health and eating healthy is not easy after a certain age. Eating the right way does not mean you always have to have boring food- yuck! Plant based foods are so unique and delicious to incorporate into your routine to make meals healthful. When you have either farm fresh veggies or organic from the store they are so tasty compared to the meats, poultry, and salt filled stuff (food).

The Book “How Not To Die” written by the great Dr. Michael Greger, M.D. and “How Not to Diet” start a great challenge which allows you to incorporate the most nutritious possible ingredients to your meal plan and a routine to make you feel active and lively in no time. Check out his app the 12 Things to eat and do daily.

Cruciferous Vegetables

Arugula, Bok Choy, Broccoli, Brussels Sprouts, Cabbage, Cauliflower, Kale, Radish, Turnips, which are low-calorie, and rich in folate, vitamins C, E, and K, and fiber. Cruciferous Vegetables are will help lower inflammation and could possibly reduce the risk of developing cancer. Be sure to eat at least a half a cup a day. By the way – Brussels Sprouts cut up 14 minutes before cooking bring out more of the essence of the veggie.

Beans and Legumes

Beans and legumes are a great antioxidant, good source of protein, reduce cholesterol, decrease blood sugars levels and increase healthy gut bacteria. Some of the top beans are : Garbanzo Beans (delicious as hummus), Lentils, Peas, Kidney Beans, Black Beans, Soybeans, Pinto Beans, Navy Beans, Peanuts (yes peanuts are a legume). A favorite is garbanzo beans with vegannaise, avocado as a tuna replacement.

Berries

Eat at least on serving a day of berries – blackberries are the most nutritious. Berries are high in fiber, can help lower cholesterol levels, and keep you skin looking beautiful. Goji berries are a great snack to carry around with you because they are dried.

Other Fruits

Eat at lease 2 more cups a day of fresh fruit or 1/2 Cup of dried fruit. There is something to say ‘An apple a Day keeps the Doctor Away’. Fruit is rich in nutrients such as potassium, fiber, and Vitamin C. Plus they are naturally sweet!

Greens and other Vegetables

Have at least 2 more vegetables per day on top of the Cruciferous Vegetables – these are so fantastic for your health. Best to have – according to Dr. Gregor – 2 cups raw, and or 1 cup cooked vegetables per day. Onions, Bell Peppers, Carrots, will add color and extra taste to your meals.

Whole Grains

Three servings a day of 1/2 Cup f whole grains is basically what you should have without gaining weight. Whole grains have fiber, Vitamin B, minerals, iron and magnesium.

Flaxseed

Have at least 1 Tablespoon ground daily. This is full of fiber, protein and omega-3. Flaxseed keeps you regular – ha ha.

Vitamin D and Vitamin B12

Vitamin D and B12 are essential and if you get a a healthy Vitamin Supplement you would not take them for granted.

Beverages and Water

Five servings a day of water, tea, coffee, etc. Make sure you keep yourself hydrated. Also drink Green tea, and stay away from sugary drinks.

Spices

Try adding a minimum 1/4 teaspoon of turmeric a day.

Exercise

Keep yourself active during the day. If you sit a lot during the day make sure you stand up at least every hour. Moving around 90 minutes a day should be enough to keep you energized.

Best to have varied foods, nutrient dense, minimally processed foods to meet your daily needs.

References:

https://www.ncbi.nlm.nih.gov/pubmed/26706022

https://www.nbci.nlm.nih.gov/pubmed/19794127

https://www.ncbi.nlm.nih.gov/pubmed/19271419

https://www.ncbi.nlm.nih.gov/pubmed/17151594

© Healthoverfifty.com 2020

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