Nutrition Essentials for Men over 50
Nutrition for Masters Fitness
by: Mike Wangi
When we reach the age of 50, falling into the “Masters Fitness” category, and we see such things as retirement beckoning, we tend to be resigned to the fact that our lives are on the decline. This decline is accepted by many as part of life after 50 years of age. This is a dangerous status quo, but if you start looking after your life at 50, you could be healthier and fitter than you ever were in your younger years. A healthy diet is one of the most important ways to turn the clock of aging. At the age of 50, dietary practices will not only boost your fitness but also reduce your risk of diabetes and heart disease.
The nutritional requirements of a man at 50 depend on a variety of factors. Paramount among these is his weight, physical activity and his health. The American Heart Association quotes that a man at this age requires up to 2,400 calories per day, which increases up to 2.800 calories depending on the activity level. You should check this for yourself with a calorie calculator as it also differs by body mass. These requirements should be met on a diet that is health conscious.
Dietary fiber is important especially for men above the age of 50. It has been shown to have a positive impact on the occurrence of diseases such as cancer, diabetes and GIT diseases. The amount of fiber in your diet should be adequate and it can be obtained from whole grains, cereal and vegetables.
Micronutrients are just as important in prevention of these diseases and staying fit. Micronutrients such as Zinc and Selenium among others, and fiber have antioxidant properties that help reverse the effects of aging both on the skin and on the internal organs.
Foods that contain high amounst of sodium should be avoided as these can lead to hypertension and kidney disease. A lot has been written about red meat and its effects on health and the less taken, the better. White meats such as chicken, turkey and fish should be incorporated into the diet to provide muscle-building proteins. Water is very important and you have to make sure you take at least ½ gallon of water every day and keep yourself well hydrated.
Whether you are a looking to lose weight or you are just looking to stay healthy, you should come up with a dietary plan. This ensures that you stick to good nutritional habits and leave the unhealthy ones behind. For a dietary plan to work you must incorporate the foods that you enjoy and that you can take without having to sacrifice too much. This will ensure the long-term sustainability of such a plan.
Foods that contain highly refined sugars and carbohydrates, saturated fats and cholesterol have to be avoided to reduce risk of disease. Alcohol use should be minimized if not stopped while smoking should be stopped.
A nutrient-dense diet that includes proteins, vitamins, minerals and carbohydrates in their correct proportions will not only help you stay healthy, prevent weight gain and encourage weight loss, but will also keep your muscles toned, your bones strong and your mental health intact!