Protein its important that your diet contains enough

Info icon This preview shows pages 4–6. Sign up to view the full content.

View Full Document Right Arrow Icon
Protein It's important that your diet contains enough protein. This can come from meat, dairy products, nuts and pulses (beans and lentils). As we get older, we need more protein and it plays a vital role in helping your body recover from illness, infections and surgery. Fats Avoiding saturated fats can reduce your risk of heart disease . Simple ways of doing this include replacing butter with a low-fat spread, using skimmed milk instead of full-fat milk and choosing leaner cuts of meat. The types of fat found in oily fish, such as mackerel, herrings and sardines, may also improve heart health. These fats may also reduce your risk of diabetes . Studies have shown that changing the types of fat you eat is more important than reducing overall fat intake to reduce your risk of coronary heart disease or stroke . Reduce foods high in fat. Fat should provide 25% to 35% or less of your total daily calories. Also, limit saturated fat to less than 7% of your total daily calories. Saturated fat raises cholesterol and increases your risk for heart disease. Saturated fat is found in fatty meats, whole milk, ice cream, and cheese. Limit cholesterol intake to 300 milligrams (mg) or less per day. Also try to limit your intake of trans fats, found in vegetable oils, many baked goods, and some margarines. Trans fat also raises cholesterol and increases your risk for heart disease . Vitamins and minerals Several studies show that eating plenty of fruit and vegetables can lower the risk of many illnesses. This may be because of the antioxidants they contain such as vitamins E and C. Eat at least five portions of fruit and vegetables a day. Surveys show that most women aged 50 to 64 eat less than this. Eating lots of different types of fruit and vegetables, so that you get a variety of nutrients, is thought to bring the greatest benefits.
Image of page 4

Info icon This preview has intentionally blurred sections. Sign up to view the full version.

View Full Document Right Arrow Icon
Calcium After the menopause, it's especially important to get enough calcium in your diet as it's vital for bone health.Good sources of calcium include dairy products, such as milk, cheese and yoghurt - choose lower-fat varieties when you can - and canned fish, such as sardines, where you eat the bones. Other sources of calcium include green leafy vegetables, such as broccoli and cabbage but not spinach, soya beans and tofu.Eating and drinking two to four servings of dairy products and calcium-rich foods a day will help ensure that you are getting enough calcium in your daily diet. Calcium: The recommended daily allowance varies from 400 to 1,200 mg/day . Magnesium: The recommended daily allowance for magnesium is 500 to 800 mg/day . Calcium only works when taken in conjunction with magnesium. Good sources of magnesium include leafy green vegetables, summer squash, broccoli, halibut, cucumber, green beans, celery, and a variety of seeds, including pumpkin, sunflower, sesame, and flax seeds.
Image of page 5
Image of page 6
This is the end of the preview. Sign up to access the rest of the document.

{[ snackBarMessage ]}

What students are saying

  • Left Quote Icon

    As a current student on this bumpy collegiate pathway, I stumbled upon Course Hero, where I can find study resources for nearly all my courses, get online help from tutors 24/7, and even share my old projects, papers, and lecture notes with other students.

    Student Picture

    Kiran Temple University Fox School of Business ‘17, Course Hero Intern

  • Left Quote Icon

    I cannot even describe how much Course Hero helped me this summer. It’s truly become something I can always rely on and help me. In the end, I was not only able to survive summer classes, but I was able to thrive thanks to Course Hero.

    Student Picture

    Dana University of Pennsylvania ‘17, Course Hero Intern

  • Left Quote Icon

    The ability to access any university’s resources through Course Hero proved invaluable in my case. I was behind on Tulane coursework and actually used UCLA’s materials to help me move forward and get everything together on time.

    Student Picture

    Jill Tulane University ‘16, Course Hero Intern