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Tuesday, 7 June 2016

Eat Right For Your Age - 40's

Exercise and iron are important...
At this time of life many people still take their good health for granted, and healthy eating and exercise are often put on the back burner. But as we grow older, good nutrition and regular exercise become even more important. A diet rich in antioxidants will help protect against problems like heart disease, Alzheimer's, cataracts and certain types of cancer.
After the age of 40, the metabolic rate (the speed at which the body burns calories) drops, but the drop is very modest and the real reason many people in this age bracket start to suffer from middle-aged spread is a lack of exercise. Excess weight, particularly around the ‘middle’ is a risk factor for heart disease, diabetes and osteoarthritis and the longer you wait before you tackle the problem the harder it becomes - nip any weight gain in the bud now before it becomes a serious problem.
One in four women in their 40s have low iron stores. Keeping your body well supplied with iron provides vitality, helps your immune system function at its best and gives your mind an edge. Those wanting to drink sensibly should drink a maximum of two to three units per day (14 units per week). Drinking responsibly affords you all the health benefits we often read about such as reducing heart disease, however, it’s a good idea to have one or two alcohol free days during the week and spread your weekly allowance out evenly.
What should I be eating?
Antioxidants – Brightly coloured fruit and vegetables are the best source of antioxidants. Make sure you eat at least five portions a day and include a wide variety of different produce.
Iron - Liver and lean red meat are the best and most easily absorbed forms of iron (haem iron), so try to eat red meat at least twice a week (you don't need to eat huge portions, 100g is enough). If you don't eat meat, choose a fortified breakfast cereal and eat plenty of green leafy vegetables such as chard, spinach, green beans, asparagus and broccoli.
Alcohol - Stick to safe guidelines – 2-3 units a day for women, 3-4 units per day for men, and try to have atleast one alcohol-free day a week.

Vitality chicken salad






Source: bbcgoodfood.com/howto/guide/eat-your-age

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