I've always had a fairly healthy diet, but I never was perfect. But since going through menopause and seeing the changes happening in my aging body - Tiny cataracts forming Bruising! - I realize that I can't take anything for granted any more. That means every woman who is going through or has gone through "The Change" (including me) needs to take a long, hard look at our diet and make some critical adjustments, if necessary.
“健康饮食a large role in aging well," said Ruth Frechman, a registered dietitian nutritionist andAcademy of Nutrition and Dieteticsspokesperson. "For seniors, it is particularly important to stay well-hydrated with water and choose a variety of foods from all five foods groups to help your body get the nutrients it needs, especially calcium and vitamin D, fiber, B12, potassium and better-for-you fats." So what's the deal with those specific nutrients and fats?
钙和维生素D.
随着我们达到中年（及以后），女性需要消耗更多的钙和维生素D来维持我们的骨骼健康。富含钙的食物包括维生素D-Diveified低脂牛奶，维生素-D加强脂肪牛奶，酸奶，强化谷物，果汁，深绿色的绿叶蔬菜和罐头鱼，柔软的骨头。如果你选择服用钙补充剂或多维生素，请确保它包括维生素D.
Vitamin B-12
This is one of the vitamins that we often don't get enough of when we reach 50 and beyond. This particular vitamin helps the body's nerve and blood cells remain healthy and helps make DNA. This vitamin also helps prevent megaloblastic anemia. Vitamin B12 is found naturally in beef liver, clams, fish, meat, poultry, eggs, milk and other dairy products. Furthermore, some foods - such as breakfast cereals and nutritional yeasts - have been fortified with this vitamin. "People over 50 should get most of their vitamin B12 from fortified foods or dietary supplements because, in most cases, their bodies can absorb vitamin B12 from these sources," stated the National Institutes of Health's膳食补充剂办公室.
Fiber
Eating more fiber-rich foods can help you lower your risk for heart disease, control weight, prevent type 2 diabetes, and avoid constipation. Fiber can be found in whole-grain breads, cereals, beans, peas, as well as fruits and vegetables.
钾
如果增加您消耗的钾量，您可以降低高血压风险，同时降低钠摄入量。良好的钾来源包括水果，蔬菜，低脂牛奶，脂肪牛奶和酸奶。
Healthy Fats
By opting for these types of fats (which are polyunsaturated and monounsaturated fats), you can reduce your risk of heart disease. Avoid as much as possible foods that are high in saturated fats, trans fats and cholesterol. Instead, embrace olive oil, grape seed oil, avocadoes and nuts.
饮食调整
So how can you easily make these shifts in your eating patterns? The Academy recommends making five important changes to your diet as you age:
- Make sure that your plate is filled half-way with colorful fruits and vegetables at every meal. Try to make sure you eat richly colored green, purple, orange, yellow and red produce. You can opt for fresh and frozen. And canned fruits and vegetables also can work well as long as you're careful about the sodium content.
- Vary the types of proteins you eat. Focus on lean meat, poultry, fish, beans, peas and legumes.
- Consume at least three one-ounce servings of whole grains daily. These can be whole-wheat bread, oatmeal and brown rice.
- 尽可能使用更健康的不饱和脂肪而不是固体，饱和脂肪（黄油，培根和酸奶油）。更健康的选择包括橄榄油，油菜油，葡萄籽油，鳄梨，开心果，杏仁和核桃。
- Eat at least three servings of low-fat dairy that's fortified with vitamin D. Good sources include low-fat milk, yogurt and cheese.
Primary Sources for This Sharepost:
Academy of Nutrition and Dietetics. (2013).Nutrient needs change with age: Eat right throughout life for optimal health, says Academy of Nutrition and Dietetics.
Academy of Nutrition and Dietetics. (2012).Special nutrient needs of older adults.
膳食补充剂办公室. (nd).Dietary supplement fact sheet: Vitamin B12.National Institutes of Health.