Well if this is true then to be healthy you have to eat healthy. Healthy eating is important as you age. Older adults need fewer calories but just as high or even higher nutrients. Healthy eating can help you feel better and stay active.
For women in particular who were protected from some diseases like heart disease and osteoporosis by oestrogen -the changes that occur during the menopause can increase the risk of these diseases. It is now essential to look after yourself, as with the hormonal changes and the ageing process in general women are more prone to weight gain. This weight gain can increase the risk of heart disease, type 2 diabetes and some types of cancer like breast cancer.
A lifestyle change can help manage this better. A more active lifestyle and healthier eating habits are key at this mid-life stage.
The main things to remember now are....
1) Eat more fibre....wholegrain breads and cereals, lentils, beans, chickpeas , brown rice, broccoli, almonds, walnuts, pears are all good sources of fibre.
2) Include 5 portions of fruit and veg in a day.
3) Buy lean cuts of meat and grill rather than fry.
4) Eat oily fish a few times a week....tinned salmon, mackerel, sardines and tuna are all good.
5) Use oils that are high in unsaturated fats such as Olive oil, Rapeseed oil or Sunflower oil.
6) Cut down on foods that are high in fat and sugar.....crisps, cakes, biscuits etc.
7) Try to include 3 portions of calcium rich foods everyday.....semi-skimmed milk, yogurt, cheese, sardines are a good source of calcium actually - one can contains 1/3 of the daily recommended dose of calcium. A vitamin D supplement might be needed to help absorb the calcium better.
8) Regular physical activity will help reduce the risk of heart disease and slows the progress of osteoporosis. 30 minutes per day of moderate exercise is recommended.....a brisk walk, dancing, gardening etc.