Eating the right diet is not just about losing weight. It's about gaining health and lowering your risks of for heart disease, stroke and cancer -- risks that increase as you age.
Maintaining a healthy weight is a byproduct of following these dietary changes.
Here are a few guidelines to help you get started. The earlier you start, the better off you'll be. But it's never too late to make positive changes in your diet.
Your 20s: Never Too Early To Start
If you're in the third decade of your life, you can probably eat a bag of potato chips and burn off the calories just by channel surfing for an hour. But just because you can doesn't mean you should.
This is the decade to build good habits. If you need incentive, think of an old guy on the beach wearing a Speedo with his gut hanging out. He once had a speedy metabolism, too.
The changes you make don't have to be drastic. Don't deny yourself all pizza. Simply replace the double cheese, triple meat with a veggie slice every once in a while.
Make friends with fiber, fruit and fish. The good carbohydrates in fiber and fruit will keep your blood sugar steady and may protect you against stroke and many cancers later in life. And cardiologists say the omega-3 fatty acids in fish may protect you against heart disease.
Include calcium-rich foods -- such as dairy products, salmon and leafy green vegetables -- in your diet.
Women who plan to become pregnant should boost their intake of folic acid. Studies indicate that folic acid may help reduce the risk of some birth defects. Sources include fortified breads, cereals, rice, pasta and other grain foods. Folic acid is more easily absorbed by the body than folate and is the form of the B vitamin that studies have linked to decreased risk of birth defects.
Your 30s And 40s
As you enter the middle decades of life, your metabolic rate begins its plunge. You begin to lose lean muscle mass, and it become harder to lose weight. That's because muscle uses more energy in the body than fat; as you lose muscle, you burn fewer calories.
You may also start to develop fat around your abdomen. Studies have linked this to high blood sugar, elevated triglycerides and lower levels of HDL, so-called good cholesterol. All of those increase your chances of having a heart attack.
In a June 2006 study, the American Heart Association found that new cases of type 2 diabetes have doubled over the last three decades among middle-aged Americans. "Changes in obesity rates and lifestyle changes probably influence the increase in diabetes," said Dr. Caroline S. Fox, lead author of the study. "Obesity and weight gain are leading risk factors for diabetes. Type 2 diabetes and obesity are significant risk factors for cardiovascular disease and stroke," she said.
To help reduce your risk, eat small balanced meals throughout the day and snack on fruits and nuts to control hunger and maintain steady blood glucose levels.
These years also may be the time to say so long to sugar, salt and refined flours. While it may be difficult to eliminate them entirely, aim toward becoming a watchful consumer. Read labels and watch for sugar disguised as fructose or corn syrup.
The U.S. Department of Agriculture food pyramid suggests that added sugar should make up no more than 10 percent of your daily calorie consumption. If you eat 2,200 calories a day, you should limit added sugars to 12 teaspoons. That might sound like a lot, but that number is for total sugar, not just raw sugar you add to your coffee or cereal.
A regular 20-ounce soda contains about 15 teaspoons of sugar.
Sugar, salt and foods made with refined flour not only contribute to weight gain, they can also raise your cholesterol levels. As for salt, it can raise your blood pressure. The American Heart Association advises you to keep your daily sodium intake under 2,300 milligrams, which is equal to about 1 teaspoon of salt.
You may have heard alcohol may protect your heart. But don't take that as a license to binge. In fact, too much alcohol can raise your blood pressure. Moderate drinking is defined as having no more than one drink per day for women and no more than 2 drinks per day for men. That's single-day consumption, not an average over several days. In other words, if you don't drink during the week, don't assume you can have six drinks on Saturday night.
To keep fat at bay, eat a diet high in fruits, vegetables and whole grains. . Reduce the fat you eat to protect against heart disease, stroke and cancer by choosing chicken or fish over red meat.
At this time in life, both women and men should increase calcium intake to prevent osteoporosis. Women may also consider adding soy to their diet, which may help decrease menopausal symptoms.
The 50s And 60s
As you age, your risk for heart disease and cancer increases. Your metabolism and ability to burn fat also continue to decrease. So, a low-fat diet rich in vegetables, fruits and whole grains becomes even more important. Add lean protein to maintain a healthy immune system and prevent muscle loss.
Your risk for high blood pressure also goes up during your 50s. In women, as estrogen levels drop, the risk of heart disease increases. Since even mild hypertension increases the risk of heart disease, physicians recommend that you get regular exercise, limit alcohol intake to fewer than two drinks a day, don't smoke and keep your weight under control.
Make sure you're eating enough fiber to avoid constipation.
The Golden Years
Maintaining a healthy diet in your golden years helps counter the changes your body goes through as you grow older.
Continue to consume calcium to ward off osteoporosis, which can make you susceptible to broken bones. In addition to milk and dairy products, leafy vegetables and broccoli are also high in calcium.
Low water levels in the body can lead to fatigue, so drink enough water to keep you hydrated.
While limiting fat is still important, it can be an important source of energy. Choose low-fat dairy products and lean meats to help maintain your health without the calories of their full fat counterparts.
In addition, talk to your doctor about taking a multivitamin or mineral supplement to make sure you're getting all the necessary nutrients.
No matter what your age, healthy eating is conscious eating. Think about what the food you eat will do to your body before you put it in your mouth. Before making any drastic changes to your diet or consuming any vitamin or supplement, get the green light from your doctor.
Small steps taken over a lifetime lead to permanent changes
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