Hippocrates proclaimed, "Let food be your medicine." Midlife -- when our bodies begin to show signs of aging -- is an ideal time to embrace that sentiment. Start by focusing on your diet by choosing foods that are excellent sources of nutrients to prevent illness and to maintain a healthy body weight.
Calories
As we get older, we need fewer calories per day to maintain a healthy body weight and good health. U.S. Department of Agriculture has established calorie guidelines for men and women 51 years and older. Sedentary women require 1,600 calories, moderately active women require 1,800 calories and active women require 2,000 to 2,200 calories. Sedentary men require 2,000 calories, moderately active men require 2,200 to 2,400 calories and active men require 2,400 to 2,800 calories.
Healthy Food Choices
The American Institute for Cancer Research recommends that people 50 and older increase their consumption of fruits, vegetables, whole grains and beans. Include moderate amounts of fish, poultry and lean meats, and low-fat dairy in your diet. Limit your consumption of red meat to 18 ounces per week. Research shows that eating too much red meat including lamb and pork, or processed meats, such as ham, bacon, sausage and bologna, can increase your risk for cancer. Also decrease the amount of animal fats such as butter and margarine, and use healthier fats, such as olive, canola and safflower oils in your diet.
Vitamin B-12
USDA research shows that a large percentage of people 50 and older begin to lose their ability to absorb vitamin B-12. Vegetarians and people with medical conditions involving malabsorption issues are particularly susceptible to vitamin B-12 deficiency. To get adequate amounts of vitamin B-12 in your diet, focus on foods such as fish, meat, poultry, eggs and milk. Fortified breakfast cereals are also an excellent source of vitamin B-12.
Vitamin D
USDA research also shows that many people 50 and older begin to lose their ability to absorb vitamin D. People who do not get much daily sunlight can suffer from vitamin D deficiency. Salmon, tuna, mackerel and fish liver oils are the only foods that contain significant amounts of vitamin D. If you are at risk for low levels of vitamin D, the USDA recommends three cups of fortified milk, one cup of fortified orange juice, and a vitamin D supplement of 1000 international units to get the right amount of vitamin D in your daily diet.
More Spices, Less Sodium
Our sense of taste may start to fade as we age and as a result, we may be adding more salt than we realize to flavor our foods. Too much salt in the diet can raise your blood pressure. American Institute for Cancer Research recommends using garlic, fresh or dried herbs such as thyme, oregano, basil or spices such as cayenne pepper instead of salt to flavor our foods. Herbs and spices contain phytochemicals, which are naturally occurring substances found in plants that can reduce inflammation and fight certain cancers.
Food and Drug Interactions
Certain foods in your diet can block the absorption of medications, increase side effects of medications or change the way the body uses the medicine. The American Institute for Cancer Research has identified foods that interfere with certain medications. For example, dairy foods and calcium supplements can interfere with Tetracycline, which is an antibiotic. Foods high in vitamin K-- such as kale, spinach, leafy greens, parsley and broccoli -- can interfere with Coumadin, a blood-thinning medication. Foods high in Tyramine such as sausage, salami, herring and liver can interfere with certain antidepressant medications. Contact your doctor to get a complete list of foods to stay away from while taking medication.
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