Best supplements for men over 50
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What are Best supplements for men over 50 or best workout supplements for men is common questions for men over 50 years. And also Worry About Balance Diet Chart.
Now You Have To Relax, We Provide You Balance Diet Chart As Per Your Age & Sex. So Take A Cup of Coffee And Read This Article.
An older person requires a much better-balanced diet to fight with their age-related problems and to stay healthy. Best supplements for men over 50 help them to live a healthy life with a sharp mind and body. to know proper food or diet as per your age and gender you can check out our “Balance Diet Chart As Per Your Age & Sex” article.
Balance Diet Chart As Per Your Age & Sex
A balanced diet can be defined as a diet which contains all types of food in such a proportion that it can fulfill our body’s need of proteins, vitamins, minerals, calories, and all other nutrients. In case of weakness, a small stipulation we can make for the added nutrient requirement by our body. We all should know the requirement of our body so that accordingly we can plan our daily diet to meet the need for nutrients. The diet plan can be divided into four groups as per gender and age, such as small children, teenagers, adult women, and adult men. Because, the nutrient requirement of our body differs with our sex, ages as well as a physical activity even our illness.
A balanced diet plays a very important role in getting a long and healthy life, as:
- It produces physical and mental relaxation.
- Helps in maintaining weight, BP and heart rate of our body.
- It raises our muscle performance and exercise capacity.
- It improves our blood sugar level, beneficial HDL cholesterol and reduces harmful cholesterol.
You can follow this diet chart for a balanced diet as per your sex and age group:
| FOOD GROUP (gm) | Child | Children | ||
1-3 yrs | 4-6 yrs. | Boy 10-12 yrs. | Girl 10-12 yrs. | |
| Milk (ml) | 300 | 250 | 250 | 250 |
| Oats & fats | 15 | 25 | 40 | 35 |
| Leafy veg. | 40 | 50 | 50 | 50 |
| Other Veg. | 20 | 30 | 50 | 50 |
| Cereals | 175 | 270 | 420 | 380 |
| Root &tubers | 10 | 20 | 30 | 20 |
| Sugar | 30 | 10 | 45 | 45 |
| Pulses | 37 | 35 | 45 | 45 |
| FOOD GROUP (gm) | Adult women | Adult Men | ||||
Inactive work | Moderate work | Heavy work | Inactive work | Moderate work | Heavy work | |
| Milk (ml) | 100 | 150 | 200 | 150 | 200 | 250 |
| Oats & fats | 20 | 25 | 40 | 40 | 45 | 65 |
| Leafy veg. | 100 | 100 | 50 | 50 | 40 | 40 |
| Other Veg. | 40 | 40 | 100 | 60 | 70 | 80 |
| Cereals | 410 | 440 | 675 | 460 | 520 | 670 |
| Roots &tubers | 50 | 50 | 60 | 50 | 60 | 80 |
| Sugar | 20 | 20 | 40 | 30 | 35 | 55 |
| Pulses | 40 | 45 | 50 | 40 | 50 | 60 |
Healthy fats:
Healthy fat is also an essential requirement of our body for overall health. But keep your fat intake restricted up to 35 percent of your whole diet. Always prefer unsaturated fat to keep your heart healthy. To fulfill your healthy fat requirement you can include canola oil, extra virgin oil, almonds, walnuts, and avocados in your food. The older person with a healthy heart should keep their saturated fat intake only till 10 percent in form of full dairy products, meat or fried food, whereas those who have heart-related diseases should avoid their saturated fat intake or can restrict it up to 7 percent of their total food intake.
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Fiber:
The fiber in our food helps our bowel to work normally, which is good for our heart. It keeps you full for a longer time period; hence you don’t feel hungry for a longer time. People whose age is above the age of 50 years require 30 grams of fiber in a day. Green vegetables, fruits, and whole grains are some rich sources of fiber. You must not eat much more packet food; always pick those products, which has 3 grams of fiber in each serving.
Vitamin D & Calcium:
For healthy and strong bones, older people require much more calcium and Vitamin D. Canned fish, green leafy vegetables, fat-free dairy products or yogurt, fruit juice and fortified cereals are some rich sources of calcium. On average, an individual above the age of 50 years requires three courses of vitamin D and Calcium in a day. You can also opt for multivitamins or calcium supplements, which also include Vitamin D in it.
Potassium:
Food with high potassium and less sodium will decrease the risk of heart-related disease or high blood pressure in older people. Vegetables, fruits and fat-free yoghurt or milk is a good source of potassium. You can also reduce salt with any other spice and herbs, which will help you to reduce the intake of sodium.
Count your calories:
It’s very true that you cannot eat in the way you used to eat in your 20s, because when your age increases you usually become less active, which leads to fat deposition and loss of muscles. This normally leads to a slow metabolism rate. You should limit your calories as per your age.
Calories requirement by older people:
Active person: 2,400 – 2,800.
Moderate active person: 2,200 – 2,400.
Less active or not active: 2,000.
A balanced calorie intake also includes any kind of physical activity at least for half an hour in your day. It also helps you to keep your spirit up even in your older age.
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