Nutrition after 50

• Work toward filling at least two-thirds of your plate with vegetables, fruits, whole grains and beans and one-third or less with fish, poultry or lean meat
• Legumes are unsung heroes, packed with nutrients similar to fruits and vegetables and with very few calories. Add them to your diet 3 to 4 times a week.
• Phytochemicals, which are members of the antioxidant family, gobble up "free radicals" -oxygen molecules that play a role in the onset of illnesses such as heart disease, cancer, osteoporosis, and Alzheimer's disease.
Salmon Pecan Patties
• WebMD Weight Loss Clinic members: Journal as 1 serving "fatty fish with 1 tsp oil" + 1 serving "low-fat crackers" or 1 slice of "bread."
• Drain salmon, picking out any pieces of bones or skin, and flake what is left. Add the salmon flakes to a large mixing bowl.
• Add 1 teaspoon oil to a small nonstick frying pan and heat over medium-high heat. Add onion and cook, turning often, until golden and tender.
Nutritional Facts for Salmon Pecan Patties
• Yield: 3 servings (2 patties each)
• Per serving:
– 369 calories, 26 g protein, 25 g carbohydrate, 18 g fat (2.5 g saturated fat, 9.5 g monounsaturated fat, 5.7 g polyunsaturated fat), 120 mg cholesterol, 2.5 g fiber, 274 mg sodium. Calories from fat: 44%.
Vitamins and Minerals in Need
• Getting enough calcium and vitamin D can help prevent osteoporosis, the leading cause of bone fractures in older adults. The B vitamins folate, B6 and B12 may help reduce the risk of heart disease and stroke
Antioxidants and Phytochemicals
• The theory is that antioxidants and other agedefying compounds help cells ward off damage from free radicals and minimize the impact of aging.
• Whole grains provide soluble fiber to help lower blood cholesterol levels, and also have phytochemical content equal to any fruit or vegetable. Strive for at least 3 daily பைடு நூலகம்ervings.
• Have three servings of vitamin D-fortified low-fat/fat-free milk, yogurt, or cheese every day. Milk products are high in calcium and vitamin D and help keep your bones strong as you age. If you have trouble digesting or do not like milk products, try reduced-lactose milk products, or soy-based beverages, or tofu. You can also talk to your health care provider about taking a calcium and vitamin D supplement.
• Water is essential for hydration of the skin, muscles, circulation, and all organs in the body. Enjoy 3-4 glasses of pure water in addition to other liquids and watery foods.
• Shape the mixture into 6 patties (about 1/2-inch thick). Press both sides of each patty into the remaining cracker crumbs to lightly coat.
• Begin to heat a large, nonstick skillet over medium heat. Add 2 teaspoons of oil and spread evenly in the pan. Cook the patties until nicely browned on both sides.
• Add onions to the salmon in mixing bowl, along with half of the cracker crumbs (1/3 cup), beaten egg, egg substitute, parsley, and mustard and beat on low speed to blend. Add pecan pieces and briefly beat on low speed until mixed in.
• Adopting a healthy lifestyle that includes regular physical activity, adequate rest, avoiding tobacco, and a diet full of healthy foods and beverages can be the best defense against aging.
Tips to Healthy Eating
• In fact, experts estimate that simply eating at least five servings of vegetables and fruits each day could decrease overall cancer rates by 20 percent.
• Energy requirements decrease with age due to a loss in lean body mass and a decrease in physical activity.
• After age 50, energy needs decrease about 5% per decade
• Remember the brightly colored fruits and vegetables!
Healthy Foods to Add to the Diet
• Fish. Follow the guidelines of the American Heart Association and eat twice weekly, especially the fatty kind that is rich in omega-3 fatty acids. This is a powerful anti-inflammatory food that offers a multitude of health benefits.
Nutrition after 50
Idea of Healthy Aging
• Healthy aging is also defined as living a longer, healthier life.
• And many studies have documented the link between a healthy diet and prevention of age-related or chronic diseases.
• Yogurt has all the benefits of dairy foods, plus probiotics that help add healthy bacteria to the intestines.
• Nuts are a great source of B vitamins that are good for your heart and your brain. The healthy fats in nuts benefit the elastin and collagen in skin, helping to maintaining skin's structure and keep it resilient. Small portions are advised, as nuts are high in calories.
• Fruits and vegetables are powerhouses of antioxidants. Aim for a variety of colorful produce. Enjoy at least 5 servings per day for the maximum benefits.
14.75-ounce can salmon (or 1 1/2 cups cooked salmon pieces, firmly packed) 1 teaspoon olive or canola oil 1 medium onion, chopped 2/3 cup cracker crumbs (to make these, add whatever crackers you like -- maybe wheat crackers, or even rosemary garlic crackers -- to a small food processor and pulse until fine crumbs form) 1 large egg (higher omega-3 variety if available), beaten 2 tablespoons egg substitute 3 tablespoons chopped fresh parsley (or 1 1/2 tablespoon parsley flakes) 1 teaspoon ground mustard 1/4 cup toasted pecan pieces (toast by heating in nonstick frying pan over medium heat until lightly brown -- about 2 minutes) 2 teaspoons olive or canola oil