By the age of 55, the majority of people in the U.S. have gained 40 lbs. during their adult years, according to a report in "The New York Times." Being overweight and obese increases your risk for chronic diseases, such as diabetes and heart disease. Following a healthy diet that promotes a healthy weight can help those over 55 reduce the risk of illness.
Mediterranean Diet
The Mediterranean diet is a heart-healthy diet based on the eating practices of the people living along the Mediterranean Sea. In addition to improving your heart health, people who eat this style of diet also have lower risks of some cancers, Alzheimer's disease and Parkinson's disease, according to MayoClinic.com. The diet encourages you to eat more whole grains, fruits, vegetables, nuts, seeds and legumes and discourages you from eating foods high in saturated fat, like red meat and butter. Instead, choose more fish and poultry as your source of protein and olive oil as your source of fat. The Mediterranean diet is also a low-sodium diet and recommends you use herbs and spices to flavor food instead of salt. As a weight-loss plan, the Harvard School of Public Health says people who follow the Mediterranean diet lose more weight than those following a low-fat diet.
A Well-Balanced Diet
A well-balanced diet is designed to provide you with the right amount of vitamins, minerals and calories to provide you with adequate energy and nutrition to maintain your body's cells, organs and tissues. It is also designed to maintain a healthy weight. The balanced diet consists of a variety of healthy foods from all of the food groups. Exact amounts depend on your caloric requirements, but you should try to eat at least 3 cups or servings of nonfat milk or low-fat dairy foods, 4 1/2 cups of fruits and vegetables and 3 oz. or servings of whole-grains each day, according to MedlinePlus. Choose lean cuts of meats and beans for protein, and choose monounsaturated and polyunsaturated fats. A balanced diet also consists of three meals a day. Eating regularly helps to control hunger. When meal planning, try to include a serving of food from each food group at each meal.
A Reduced-Calorie Diet
Due to hormone changes and decreasing muscle mass, losing weight and maintaining a healthy weight gets harder as you age. Following a reduced-calorie diet can help you manage your weight to stay healthy over the age of 55. The Harvard School of Public Health says you can lose weight following any diet, whether it be a low-fat diet or low-carbohydrate diet, as long as you are consuming fewer calories than your body needs. The American Academy of Family Physicians suggests you start by reducing your calorie intake by 250 calories a day, which will result in a 1/2 lb. weekly weight loss. Decrease calories by making half your plate at dinner low-calorie vegetables, changing from low-fat milk to skim milk, drinking water with your meals instead of juice or soda, choosing lean sources of protein like poultry and fish and eating fruit for dessert instead of sweets.
References
- American Dietetic Association: Healthy Eating for Older Adults
- American Dietetic Association: Eating Right During Menopause
- MedlinePlus: Balanced Diet
- MayoClinic.com: Mediterranean Diet
- Harvard School of Public Health: The Best Diet is the One You'll Follow
- Harvard School of Public Health: How to Get to Your Healthy Weight
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