Eating what you want in middle age
October 14, 2011
BY CARMEN M. HUBBARD
Life’s irony is so funny. Sometimes it’s better just to laugh than try to understand. Given all of the cosmetic enhancers and cover-ups — whether permanent or temporary — to even skin tone, create fuller lips and hide gray roots, it’s the lines in our necks that tell truth of about our age. Being 50 has never looked good or felt so fabulous. Then there are reminders of how much time has passed like flare-ups from an old high school knee injury that’s become your personal meterologist.
Wait, there’s more. At this stage in the game, healthy eating is essential as Mom’s nagging reminder to “eat your vegetables” still rings in your ears. Yet hormonal shifts create cravings and an appetite to make a teenager jealous. Other times, there’s just nothing more satisfying than a good greasy burger and fries.
Health experts say changing your eating habits with age is a must. However, there are times when it’s okay to eat what you want and still have it your way.
“As people are living longer, the research is clear that the kind of lifestyle you have has a big impact on not only the quantity of life, but also the quality – making sure those years are as active and enjoyable as possible. Eating right is a significant part of that lifestyle, but it’s easy to overlook,” said Karen Collins, a registered dietician and nutrition advisor to the American Institute for Cancer Research.
The Alliance for Aging Research created a study that showed nutritional needs change as people age. Adapting to these changes and adjusting your eating habits are some of the simplest and most important ways to contribute to better overall health, according to the alliance. While it’s true, officials said, that most people need fewer calories as they age, some people still don’t consume enough to keep up with their body’s energy demands and to maintain adequate nutrition.
The Alliance said bodies need more protein with age. Health officials recommends protein-rich foods like peanut butter, low-fat cheese and yogurt, tofu, lean meats, egg whites, and high protein supplement drinks in your diet without raising your cholesterol. The National Institute on Aging says women over age 50 should consume:
• 1,600 calories a day approximately — if you’re inactive;
• 1,800 calories — somewhat active;
• 2,000 calories — very active.
Men over 50 should consume:
• 2,000 calories a day — if you’re inactive;
• 2,200-2,400 calories — somewhat active;
• 2400-2800 calories — very active.
At least 30 minutes of moderate physical activity on most, if not all days of the week, is also recommended by NIA. Surprisingly, it is possible to feed the beast when fast food cravings arrive.
The HelpGuide.org offers strategies when dining out, but said rarely is fast food healthy, given its reputation for low nutrition, high trans fat, saturated fat, sodium and calories. Some definite no-no’s to avoid at fast food chains include supersized portions equivalent to two meals; adding salt to an already high sodium meal; bacon and buffets. “Finding a healthy, well-balanced meal in most fast food restaurants can be a challenge, but there are always choices you can make that are healthier than others,” Help Guide officials said. “Moderation becomes the key. It’s OK to indulge a craving for French fries every now and then, but to stay healthy you can’t make it a regular habit.”