As you begin to get older, it is going to become more and more important that you eat right, since you need fewer calories as you age. The choices you make in nutrition are going to be so important, since you have few calories to work with when making the right decisions. Making the wrong choices when it comes to aging and nutrition can lead to weight gain and even more health risks, so it's time that you learn to eat right. Whether you need to lose a few pounds, you want to eat to feel better, or you just want to stay in good shape, it is imperative that you eat the right foods and get as many nutritious foods as you can each day. So, the following are a few tips for eating right as you age that will help you make sure you get the proper nutrition.
Tip #1 - Get Plenty of Protein - If you are going to eat right and get the proper nutrition, you need to make sure that you get plenty of protein in your diet. There are plenty of foods out there that are rich in protein, and eating the right foods are better than trying to take protein supplements. While you don't want too much protein, about two 3 oz servings of meat each day is about enough to suffice. A few great foods that are great sources of protein include chicken, beef, eggs, fish, cheese, pork, and milk.
Tip #2 - Watch the Fat Intake - When it comes to aging and nutrition, it is also important that you watch the fat intake you get each day as well. While you do need some fat in your food to stay healthy, you'll want to avoid too much fat; in fact, only about 20-30# of your calories each day should be calories from fat. On the other hand, diets that are extremely low on fat can be bad for your body, since they won't give you the nutrition that you need.
Tip #3 - Eat Carbs for Instant Energy - When you need instant energy, carbohydrates are what you need, as well as fiber. In order to get the nutrition you need, about 55-60% of your daily caloric intake should be carbohydrates, although you want to get most of this from whole grains, vegetables, and fruits as well. While a bit of sugar and refined carbs are okay, you'll want to do your best to eat right and get the best nutrition possible by eating healthier carbs. The fiber is specifically important, since it helps you make sure you have plenty of good bacteria inside your intestinal tract. You can find fiber in foods such as corn, brown rice, oatmeal, strawberries, bran cereal, whole grain breads, apples, and carrots.
Tip #4 - Meet Your Vitamin Needs - As you get older, you'll need to eat right to make sure that you get plenty of the important vitamins your body needs. Vitamin A is important and you can find it in milk, eggs, fish oils, and liver, although you can get other forms of the vitamin from eating carotenoids, including carrots, Brussels sprouts, pumpkin, red and green peppers, cantaloupe, and mangos. Some of the other important vitamins you need for proper nutrition include Vitamin B6, Riboflavin, Vitamin B12, Choline, Folate, Vitamin D, Vitamin C, and Vitamin E.
Tip #5 - Eat to Get Important Minerals - Minerals are very important when it comes to aging and nutrition, although you don't hear as much about them as you do vitamins. However, they are extremely important to seniors. Calcium is important if you are going to avoid osteoporosis, chromium can help with weight regulation and blood sugar regulation, iron is important, magnesium helps to supplement the bones, and potassium, selenium, and zinc are other important minerals that you need to get in your diet on a regular basis to feel and look your best.
It is important that you eat right as you age, and the right foods can provide you with the nutrition that you need each day. Make the most of what you eat, and remember that aging and nutrition should go hand in hand if you want to live out a long and healthy life.
Tips for Eating Right as You Age
The Best Sports Nutrition For Endurance Sports Athletes
What is the best sports nutrition for an athlete? There is no definitive answer to this. No athlete has the same need. It all depends on the physique of an athlete and the kind of sports that he or she is into.
So, if you are contemplating on joining an endurance sports competition, the best sports nutrition for you is the nutritional table fit for an athlete that expects long hours of vigorous physical activity and mental alertness even when tired.
Endurance sports test the physical and mental fortitude of an athlete; if you are not well fed for this kind of competition, it would be better for you if you would back off from the competition.
Best sports nutrition a day before the event
Do not overwork yourself on the day before the event. It would be wise if you would only do stretching and a few kilometers of jogging, eat protein rich food, hydrate yourself (a lot!) and rest for the rest of the evening because you need to get up early, as early as four hours before the game.
The best sports nutrition in endurance sports is hydration. You should be hydrating yourself even a week before the game. This is to keep your body cleansed, fueled and watered for the coming event.
If you only hydrate yourself on the day of the event, you won't hold too much water. Most of the liquid that you intake will only seep out through sweat. So, if you want to go to the game in full tank, drink lots of water beforehand.
Another best sports nutrition tip that you must learn by heart is to eat food rich in protein, to keep your muscles in shape, and carbohydrates so that your glycogen stores would be at their best. You can hydrate yourself well with sports drink that contains minerals to balance your electrolytes level.
Best sports nutrition hours before the event
Eat a meal before you run. This is the best sports nutrition advice that you should keep in mind. You need glucose to keep your blood sugar in normal levels. Glucose fuels the brain and the muscles during an activity.
If you lack glucose in your body, you cannot think properly because your brain does not have enough fuel that it needs. Worse, you might faint even before the race begins of hypoglycemia.
Having enough stores of glucose in your body will keep you alert and going even for long hours of physical activity. So, don't forget to eat a light to moderate meal before you race.
Long hours of running, swimming and bicycling will definitely deplete your glycogen stores in your liver. So, a carbohydrate rich meal will be your best choice of pre-race meal. It can quickly restore your reserves of glycogen in your liver and put the fulcrum back to normal. You can bring with you carbohydrates bar which you can munch while running, and drain it down with water or sports drink.
According to health experts, best sports nutrition tip to get the carbohydrate you need is to eat food that you know won't make your stomach upset. Stress can induce diarrhea. Add up food that your digestive system hates and you will see yourself sitting on the throne while your competitors have started running after hearing the gun fire.
When to eat your pre-race meal? The sports nutrition experts recommend one to four hours before the assembly time and then nibble 50 grams of carbohydrate every hour before the game starts.
Instant oatmeal, bananas, low fat milk and energy bars are good sources of carbohydrates. Always follow a meal with water or sports drink. Never drink soda or caffeinated beverages because they will work of you as diuretics. According to the best sports nutrition magazines in the country, caffeine drains the body of fluid.Add up salty foods to your meal. Salt will help you retain more water in your body.
The Worldwide Effects Of Sports Nutrition Products
It is very obvious in the current market that sports nutrition products come from various different places worldwide. The interest in these products can be seen from all over the world. Many people assume that it is only in demand from people who live in first world countries.
Now though being interested in sports nutrition does not automatically mean that the person concerned has to participate in sports. Many people see it as way of having a positive attitude towards their health in general. With the current ad campaigns going on around the world, more and more people are looking for ways of improving their health and see nutrition as a part of that.
Sports nutrition is most definitely a worldwide concept now. With more people becoming interested in it from around the world. Before many people were not overly conscious with what they were eating and the nutrients that the food provided. Now though, nutrition labels can be seen on nearly all food products so that nutrients that the food provides can be seen by people who have a keen interest in providing their body with the correct types of food.
The incorporation of nutrition programs in several fitness centers and sports facilities also support the worldwide concern for sports nutrition.
Before, fitness in terms of sports and exercise in general is seen as an independent aspect and has nothing to do with diet and nutrition.
Now, however, people seem to recognize the fact that both are interrelated and that each one would not yield positive results if taken individually. It appears now that people are open to the idea that without a healthy diet, performance may not be expected to be excellent.
Several campaigns and sales efforts in support of sports nutrition have likewise been circulating worldwide.
In almost any country, one would hear of the availability of supplements sports nutrition programs, training on nutrition and health, nutrition verification for athletes, and many others. Indeed, sports nutrition is not anymore considered as for the First World countries only, but for worldwide benefit as well.
Aligning targets in terms of sports to targets in terms of nutrition is indeed very sound. In the first place, the body controls all activities.
Having a weak control system would certainly not bring the positive results that are sought. Sports can become very stressful on the body, even more so if it is not backed up with right nutrition.
The worldwide prevalence of sports nutrition also creates more vigilance in terms of sustaining efforts which have started already. It somehow creates a sense of pressure that yields favorable responses. Some people are indeed becoming good role models in terms of sports nutrition.
With the release of many books and other materials on sports nutrition it has helped to increase the worldwide awareness. Now people can see with their own eyes the concrete evidence of successes that occurred in the past by providing your body with the correct nutrients. They are also shown that it is not difficult for them to follow these examples.
It only requires commitment and good motivation on the part of the person interested. If before a good balance between fitness and nutrition was very complex to achieve now because of the practical tips coming from previous experiences it feels a lot easier to do.
Indeed, the coming years show more promise of worldwide sports nutrition because of heightened awareness and interest in it. This is a very advantageous thing for all as it somehow guarantees a healthier generation in the future. Sports is not just about competition or making ones body look good aesthetically, it also tackles the entire aspect of health.
With sports nutrition becoming a worldwide concept, the sustenance and motivation of previous efforts should always remain a concern. Although societal pressure can become a positive motivation, it can sometimes begin to falter.
Both the dissemination of the idea as well as maintenance of established ones should be taken good care of as health is a very essential aspect of life.
Sports Nutrition - Worldwide Growth And Development
It can be clearly noticed in the market that sports nutrition products come from different parts of the world. The interest in such has indeed become worldwide. Initially, people had the impression that it is only for those coming from first world countries.
However, recently, people have come to realize that being concerned about sports nutrition reveals one's attitude towards health in general. They seem to have also realized that everyone is entitled to great health. Thus, a lot of people appear to have started working hard for it.
Sports nutrition has indeed become worldwide. People from all walks of life have become more and more concerned about it. Before, they were not that conscious about the food that they eat, the nutrients that they get from it. Now, however, the nutrition labels in almost all types of commodities prove that people's curiosity for nutrition should indeed be addressed.
The incorporation of nutrition programs in several fitness centers and sports facilities also support the worldwide concern for sports nutrition.
Before, fitness in terms of sports and exercise in general is seen as an independent aspect and has nothing to do with diet and nutrition.
Now, however, people seem to recognize the fact that both are interrelated and that each one would not yield positive results if taken individually. It appears now that people are open to the idea that without a healthy diet, performance may not be expected to be excellent.
Several campaigns and sales efforts in support of sports nutrition have likewise been circulating worldwide.
In almost any country, one would hear of the availability of supplements, sports nutrition programs, training on nutrition and health, nutrition verification for athletes, and many others. Indeed, sports nutrition is not anymore considered as for the First World countries only, but for worldwide benefit as well.
Aligning targets in terms of sports to targets in terms of nutrition is indeed very sound. In the first place, the body controls all activities.
A poor control system would definitely not bring in positive results. Sports can be very stressful if not properly supported by the right nutrition.
The worldwide prevalence of sports nutrition also creates more vigilance in terms of sustaining efforts which have started already. It somehow creates a sense of pressure that yields favourable responses. Some people are indeed becoming good role models in terms of sports nutrition.
The release of several books and other learning materials regarding sports nutrition has further caused worldwide awareness. Not only are people given concrete examples of successes of the past, they are also made aware that doing so is not so difficult.
It only requires commitment and good motivation on the part of the person interested. If before, a good balance between fitness and nutrition was very complex to achieve, now, because of the practical tips coming from previous experiences, it feels a lot easier to do.
Indeed, the coming years show more promise of worldwide sports nutrition because of heightened awareness and interest in it. This is a very advantageous thing for all as it somehow guarantees a healthier generation in the future. Sports is not just about competition or making one's body look good aesthetically, it also tackles the entire aspect of health.
As sports nutrition becomes worldwide, sustenance of previous efforts and motivation should remain a concern. Sometimes, although societal pressure can be a good point of motivation, some efforts simply falter after a while.
Both the dissemination of the idea as well as maintenance of established ones should be taken good care of as health is a very essential aspect of life.
Good Nutrition for a Healthy Lifestyle
The phrase 'Health is Wealth' gets more significant with age. It's what we preserve the most, especially after retirement. Most seniors would love to foresee a life of health, fitness and relaxation. Some active seniors would also want to travel and explore places, and realize a lifetime's desire. A fit and healthy life is nothing but a result of a wholesome lifestyle. It stems from preventive care and making sure your body gets all it needs to remain in the pink of health. It really isn't difficult to find important nutritional guidelines to follow. Internet for seniors is a readymade ocean of information. That's where you go when you need reliable information or health tips.
The importance of good nutrition is the first thing that your doctor would have spoken to you about. Most diseases are a result of a person's life pattern over the years that add to genetic factors.
Seniors should strive to educate themselves about the importance of a healthy lifestyle. Kids should think of computer for seniors as a gift idea, so they can keep themselves abreast about the latest health and nutrition tips.
Important foods for health:
- Leafy vegetables, sweet potatoes, oranges and apricots for Vitamin A and beta-carotene.
- Milk and other dairy products for calcium.
- Nuts, egg, lean meat, tofu and other soy products for protein.
- Whole grains for complex carbohydrates.
- Fresh fruits for various kinds of Vitamins, fiber, and a minimum amount of sugar (check with your doctor if you're a diabetic).
Keep Away From:
Sugar filled foods like ice creams, candies, sodas, etc (sugar cravings are strong with some seniors).
- Hot dogs, bacons, deep fried foods, fat filled chicken wings are laden with bad cholesterol.
- White breads, pastas, pizzas, have been wiped off nutrition during the polishing process.
Needless to say, smoking and excess consumption of alcohol will do your lungs and liver no good. They also serve as catalysts to cancerous cells. Seniors are also better off sticking to vegetarian foods as often as they can, since age slows down the digestive system as well. Apart from following these tips, put in a good bit of exercise and take your nutrition supplements according to prescription and you'll be raring to go.
Note: Each person's nutritional requirements differ. Please consult your physician before you start any kind of diet.
Thai Food For Health
Natural health is about self discipline and responsibility for a better life. And with nutritional supplements, you will be able to achieve this level of healthy comfortable living .
It just takes that first step. A Thai Food balanced diet is a Topic I really enjoy telling people about fighting diet problems, weight control, heath in general, even allergy conditions like me. I will touch on this latter.
There are many products available in the field of natural health . Pick up a book, surf online, educate yourself about the right foods for your health. I did, and cut my stress level by 50%; reduced my blood pressure down to 120/70, when under stress it was 150/95.
Not bad for middle age. Natural health is about finding ways to be healthy. With natural health nutrition, like say, Thai Food , you get the extra benefit of giving your body all the best there is from nature, which is a great feeling, and reward when you experience the difference, and ask yourself, how come I did not do this along time ago. What an energy booster indeed.
You will also find good nutrition leads to good health. I would get the typical once a year cold, like most people. Now I might get a cold, over 2 year periods . That should say something for good healthy nutrition. I do not believe there is a magic pill or fix all solution, but this certainly made a great change for me, and established a constant platform for my overall health.
You will experience the new you and will be proud of the achievements you will have from taking care of yourself. Now, no promises, but my weight is stable at 180lbs, exactly the same as when I was 18 years, when body building. I was usually around 200lbs., under hi stress working conditions. I am not outlining a diet plan, in fact the things I am mentioning worked for me regarding health overall.
The drop in weight actually happened as a result of better eating habits, an adjustment to things that helped, like the natural supplements, and Thai food in general, and reduction in obvious things that do not help. I knew with a stressful job, lots of traveling, something had to be adjusted, or shifted a bit. I even cut coffee down to 2 cups a day, I did not need 6, come on that is crazy, what was I thinking ?
So one noticeable thing I really enjoy, is the boost in energy for my age. It did take more than that, and I am going to give you a super important tip. Like anything, take small steps, and you will meet your goals. So here is the super tip that worked for me; simply get off the Dairy Products.
I have traveled to so many countries; with all types of foods, and certainly the western foods are spreading everywhere. So from experience alone, think about my tips to you.
Tip number two, not only do I use natural supplements for many reasons, here is a tip that really jump started me : go try Thai food, at a local restaurant.
This is an experience that will jump start your health in general. The reason I say Thai food, is simply there are so many types, you will find something you like, that is why Thai restaurants are so popular everywhere, world wide. And they have unique spices, and sauces that seem to please many people, offering new flavors, less saturated fats.
I did move to Thailand, so an expert in the foods section, and I have tried them all country wide. Believe me, you may have heard, how spicy Thai Food is, but actually there are in fact so many things to choose from, you will find something healthy, natural, and satisfying in all aspects.
That was tip no two, go out and try it, you will be surprised. Typically you will not find cheese in Asian dishes, however you may find coconut, or sweet milk, and similar things to sort out when you order food.
A third , but important tip, something I do every morning, and what an energy booster, I drink 12 oz. of grape juice per day. It beats coffee, but I still like my morning cup, but the juice really gives me a morning boost in my diet. Ok, that is tip no. three, simply try different things that work for you, that you enjoy, and watch out for the pizzas. Cutback on cheese, milk, ice cream. Select your food in moderate quantities.
I hope you found this as valuable information, based on my own personal experiences. Being middle age, time and health become more sensitive in life, and if you are truly out to improve you health, just take a few tips for starters. A slight shift in your nutrition can really improve your overall health. Get started today, its never to late!
Women and Their Nutrition...very Important to All of Us!
Many of our readers asked for simple nutrition tips for women. Women today are busier than ever before. Their stress is exacerbated by today's fast paced, pre-packaged, convenience based society and the toxins that come from antibiotics and household cleaners. Iron-deficiency anemia is very common in young women. Women need nutrition and they need to be CLEAN from toxins. Here's a nutrition tip for all women -- berries are your friends.
While women's role in the food chain is essential to produce that all-important resource, food, it paradoxically does not guarantee women even minimum levels of nutrition. Women are often responsible for producing and preparing food for the household, so their knowledge or lack thereof about nutritions effect on the entire family. Women with adequate stores of iron and other micronutrients are less likely to suffer fatal infections and are more likely to survive bleeding during and after childbirth. Women in developing countries are also regularly deficient in vitamin A, iodine, and energy. Women of child-bearing age are recommended to take folic acid supplements and consume a folic-rich diet. Women are also at higher risk for developing osteoporosis and need more calcium and vitamin D to prevent it. Studies showed that women with vitamin D insufficiency absorb less than 10 percent of available calcium.
However, even among the poor, different groups of women are affected differently by macro development policies, such as the commercialization of agriculture or family planning. The conflict between women's (economic) earning role and (biological and social) mothering role results to some degree in a squeeze on child care, with consequences for child health and nutrition. While women will be mothers too, motherhood is just one part of the inexorable life cycle. We need programs to increase women's awareness, self-confidence, and motivation to act. Men must be educated about the cost to society of neglecting women and the need for affirmative action for women, which arises both from the fact of their greater work burden and their unique reproductive roles. The issue of women's nutrition status and roles is crucial to the proposal for nutrition as a basic right for all in the 1990s, in which human development goals are paramount over economic goals. Programming for women's health must extend beyond their role as mothers to encompass their non-reproductive and work-related energy and health needs.
The nutrition tips for women broadcast on the news often imply that nutrition may magically cure all kinds of diseases. The role of nutrition is to feed our bodies. 1 nutrition tip for women is to regularly include iron-rich foods such as meat, shellfish, beans and enriched cereals in your diet. The effects of high levels of protein-energy malnutrition and anemia among women. The nutritional handicap accumulated in the life of a woman is passed on to the next generation through low birth weight, which considerably reduces survival and jeopardizes growth. The ultimate constraint of time affects the extent to which women can acquire nutritional goods and services and allocate them to improving their own well-being or that of their families. The best way to give your body the balanced nutrition it needs is by eating a variety of nutrient-packed foods every day. In some respects, men and women have different nutritional needs, largely due to differences in male and female hormones.
"If you look at the current federal dietary guidelines for kids, there is no difference in nutritional needs for males and females until age 9," says Elaine Turner, PhD, RD, associate professor in the department of Food Science and Human Nutrition at the University of Florida in Gainesville. Pregnancy drives the role of women and nutrition. If you need fewer calories, the calories you take in need to pack a lot of nutritional punch. One way that traditionally-minded woman can continue to keep their strength and health within the cycles of the creation,is through the use of berry plants. Remember, too that although berry plants have much nutritional value, they are only meant to supplement and enhance a well-balanced diet.
Anemia is the most common form of malnutrition, afflicting an estimated 47 percent of women worldwide, and anemia in pregnancy is one of the leading causes of maternal death. For maximum effect, improving women's nutrition should begin long before pregnancy. Improving nutrition by maintaining a healthy diet before and during pregnancy and also during lactation can help to ensure adequate gestational weight gain, prevent weight loss during lactation, help strengthen the immune system, and delay HIV disease progression. Good nutrition is important for all pregnant and lactating women irrespective of their HIV status. Ignorance about the symptoms of malnutrition, such as the lethargy and depression caused by iron deficiency, may be dismissed as "normal" or unimportant, further exacerbating the problem. Addressing women's malnutrition has a range of positive effects because healthy women can fulfill their multiple roles generating income, ensuring their families' nutrition, and having healthy children more effectively and thereby help advance countries' socioeconomic development. Well-nourished mothers are more likely to have infants with healthy birth weights, and such children are less likely to ever suffer from malnutrition. For reasons including women's reproductive biology, low social status, poverty, and lack of education, they suffer from nutritional imbalances. After the first year of life adolescent girls are particularly vulnerable to malnutrition.