Females Over 45 Looking For The Right Diet

Weight Gain and Calories

When it comes to your health, weight matters. As you age you are more prone to weight gain because you have less muscle mass, which leads to a slower metabolism. Adding to age, when you hit menopause your falling estrogen levels, compounded with stress and poor sleep, also make you more prone to weight gain. I know, this is a frustrating reality.  To help keep the lbs away, watch your calorie intake. Although individual calorie needs vary, most women over the age of 45 can maintain a healthy weight consuming about 1,600 to 2,200 calories daily.

Click here- FREE COOKBOOK!!

Varied and Lean Protein

Lean sources of protein, such as lean red meat, seafood, poultry and beans, support a healthy heart due to their low saturated fat content, and are also a good source of iron, zinc, magnesium and B vitamins. Make a solid effort to include 8-ounces of salmon or other fatty fish each week to increase your intake of omega-3 fatty acids, which can reduce risk of heart disease by blood pressure and lowering cholesterol. Soy foods, such as soybeans and tofu, are not only a good source of protein, but also contain phytoestrogens -- which are plant hormones that mimic estrogen in your body -- that may help you fight menopausal symptoms.

Increase the Whole Grains

Getting more whole grains for your eating regimen would possibly lessen your risk of heart disease and improve heart health. A 2008 study published in "Nutrition, Metabolism and Cardiovascular Disease" found that people who eat 2.5 servings of whole grains a day have 21 percent fewer cardiovascular disease events -- such as heart attack or stroke -- than those that consume less than two servings a week. The Harvard School of Public Health suggests that the fiber and antioxidants found in whole grains are responsible for its heart-protecting capabilities. Women over 45 need five to seven servings of grains a day, and at least half those servings should be whole grains, such as oatmeal, whole-wheat bread, whole-wheat pasta, quinoa, amaranth, brown rice and barley.

Click here - FREE COOKBOOK!!

Fruits and Veggies

Fruits and vegetables are low in calories, full of nutrients, and filling making them a great choice for weight control and a healthy heart. Bananas and sweet potatoes are rich in potassium, which may help lower blood pressure. Women over 45 need 2 to 3 cups of vegetables and 1 1/2 to 2 cups of fruit every day.

CLICK: Try an All Day Slimming Tea

Got Milk?

Milk can be a great source of calcium and vitamin D, nutrients that support bone health. Estrogen protects bones by limiting bone breakdown. When your estrogen levels drop during menopause, your bones no longer have that protection, and your body breaks down more bone than it rebuilds, increasing your risk of osteoporosis. To promote bone health over 45, you should get nonfat yogurt or 1 1/2 ounces of natural cheese, three servings of low-fat or nonfat dairy per day like 1 cup of milk.

If you need non-dairy sources of calcium include soy milk, tofu, canned sardines and fortified orange juice and cereals.

Click here- FREE COOKBOOK

Tabellari.com

References & Resources

·       U.S. Department of Agriculture: 2010 Dietary Guidelines for Americans

·       Helpguide.org: Diet & Nutrition for Women

·       Nutrition, Metabolism and Cardiovascular Disease: Whole Grain Intake and Cardiovascular Disease: Meta-Analysis

·       Tulane University: e.hormone: Phytoestrogens

·       National Osteoporosis Foundation: Hormones and Healthy Bones

·       American Heart Association: Menopause and Heart Disease

·       Harvard School of Public Health: Health Gains from Whole Grains

·       University of Maryland Medical Center: Omega-3 Fatty Acids

·       ChooseMyPlate.gov: My Food Plan: 1,600 Calories

·       ChooseMyPlate.gov: My Food Plan: 2,200 Calories

·       Academy of Nutrition and Dietetics: Menopause and Weight

U.S. Department of Agriculture: ChooseMyPlate.gov: What Counts As a Cup in the Dairy Group?