Nutrition

Meal Plans For People Over 39

People over the age of 39 have higher chances of developing various chronic diseases, than the younger people. One of the best ways through which these diseases can be avoided is with the aid of a healthy diet. According to various researches, almost 50 percent of people over 45 have five or even more chronic illnesses. In case you are over 39, you should consult a dietitian about the best meal plans you can consume. People over the age of 39 have higher chances of developing type 2 diabetes, cancer, Alzheimer’s disease, strokes, and many other illnesses.

Breakfast: The Most Important Meal of the Day

Breakfast is probably the most important meal of the day, because it follows a period of fasting, hence the name. It is said that this meal will offer energy for the rest of the day, and because of that, it is very important for the breakfast to be nutritious. A healthy breakfast reduces the odds of developing many of the illnesses that can affect people over a certain age. In order to reduce the risks of developing these illnesses, you should consume a breakfast containing pomegranate juice, a cup of yogurt with added fruit, and a whole-grain muffin.

The juice is rich in antioxidants, which can reduce the cholesterol levels. Whole grains will also reduce the odds of developing cardiovascular diseases, or diabetes, or even cancer. Dairy is excellent as it contains proteins, and the fruit from the yogurt has minerals and vitamins. Of course, you can also eat eggs for breakfast, with some lean meat, or oat meal, and so on. The important thing is for the breakfast to contain healthy nutrients, and not junk food.

For lunch, you can consume a lentil soup, and chicken breast with salad. Lentils have lots of fiber, which is useful for digestion and also because it prevents sugar spikes. It is important to prevent sugar intake in the body, as this is the best way of eliminating the odds of developing diabetes. The salad should contain cabbage, carrots, tomatoes, olives, and so on. For the dressing you can add olive oil, as it is beneficial for the body. Vegetables are highly recommended, as they reduce the risk of high blood pressure, heart diseases, cancer, and diabetes.

Eat Healthy Snacks, and Choose Complex Carbohydrates

For dinner you can eat brown rice with lean meat, such as chicken breast or fish. Vegetables should also be added to the plate, such as asparagus for example. It is important to consume brown rice or brown pasta, because they are better than their white counterparts. They are whole grains, and thus they do not lead to insulin spikes. On top of that, the whole grains can reduce the risk of Type 2 diabetes.

Snacks are also advisable, and they should contain nuts, seeds, or fruits. A handful should be enough, because the seeds and the nuts contain lots of calories. Consuming too many of them could lead to weight gain.

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