Metabolism changes over the years and body needs a particular attention on food intake. The need of nutrients such as calcium and vitamins increases, while the daily energy requirements decrease.
People over 50s need to think carefully about what they eat. The golden rule refers to a varied and balanced diet. You should eat a portion of fruits or vegetable per meal-according to season-a precious source of natural antioxidants. Consumption of red meat, especially sausages and cured meat, should be limited for the benefit of fish and legumes. These, in particular, contain phytoestrogens, helpful for menopausal women.
After the 50s, the muscle mass reduces of about 1-2% per year, therefore, it is important to ensure the body with an adequate amount of proteins. For this reason, you would rather introduce in your diet some products with a high nutritional value, as for example Montasio Pdo cheese, which entails up to 24-26% of proteins. One portion of 50 gr of Montasio aged for 2 months supplies about 12 gr of proteins, along with 370 mg of Calcium, 265 mg of Phosphorus and 209 mg of Vitamin A. These substances contribute in maintaining bones strong and healthy. To find out more about the nutrition facts table of the Montasio Cheese please consult the page: http://www.montasio.com/nutrition-education/.
However, the important is not only what you eat, but how and when, too. A correct chewing helps digestion and reduces appetite between one meal and the next one. Moreover, the caloric intake should be spread over the day. For example, assuming carbohydrates at breakfast and lunch allows the body to metabolize them into energy within the first part of the day. While a light, protein-based dinner accompanied with vegetables has significant benefits on digestion before sleeping.
Last, to be fit in your 50s you need to exercise, at least 5 days per week. From long walks in the countryside to yoga: the physical activity is fundamental to maintain a flexible and firm muscle structure, but event to prevent cardio-vascular problems. A regular physical exercise and healthy diet are the magic recipe for feeling good, no matter what is your age.