Let’s talk diets, not boring ones, healthy fun ones. We all know that getting the right nutrients and balanced carbs, fats, etc help our bodies stay stronger and more stable. Bodies start to lose muscle mass once the aging process sets in and those vitamins and minerals etc will not stop wrinkles, or reduce the effects of gravity setting in, afraid not, things will droop, I can say that from experience.
A good diet is just a matter of making sensible choices when planning meals. We don’t need so many carbs for energy now the days of juggling a job and looking after the family have passed us by… hmm I used to do that in stiletto heels! No, we are not as active, unless we have been disco dancing all night! I loved those times in my youth, Abba, reggae, rock-n-roll, country or a ballad for the last slow dance at the end of the night, those were the days!
Reminiscing, back to the diet. Here’s a list I’m sure you are all aware of but I will list them, and admit that every now and again, I will look to see if I’ve been swapping something healthy for something that is not so healthy to get myself back on track… we all do it and why not just a teeny, weeny bit naughty now and again.
Protein – muscle builders will help to keep muscle as toned as possible in the mature fine wine years!
- Fish (especially oily fish such as salmon, mackerel, and sardines)
- Chicken and turkey
- Eggs
- Greek yogurt
- Beans, lentils, and chickpeas
- Tofu and other soy products
- Lean cuts of meat
Plenty of Fruit and Vegetables – try different colours to give variety, and these little wonder workers help the digestive system to keep on track
- Berries
- Leafy greens
- Broccoli
- Carrots
- Peppers
- Tomatoes
- Citrus fruits
Whole Grains – vitamins minerals, and antioxidants
- Porridge oats
- Wholemeal bread
- Brown rice
- Wholewheat pasta
- Quinoa
Healthy Fats – heart and brain function
- Olive oil
- Avocados
- Nuts and seeds
- Oily fish
Calcium and Vitamin D – for bone health
- Milk, yogurt, and cheese
- Fortified plant milks
- Sardines
- Leafy green vegetables
Vitamin D can be hard to absorb and this mostly comes from sunlight, so some supplements can be helpful to top up our Vit D.
The Baddies! Try to limit these, have a treat but watch the amounts and try skipping a day or two out with real sugary fare.
- Highly processed foods
- Excess salt
- Sugary drinks and sweets – energy drinks – fizzy drinks containing large amounts of sugar
- Foods high in saturated fat
Mediterranean Diet
The Mediterranean diet is one of the healthiest and includes lots of vegetables, fruit, beans, whole grains, fish, olive oil, and moderate portions of meat and dairy. There is no need to completely cut out a pudding, a few squares of chocolate, biscuits or cake, just watch the amount, try not to indulge every day. Dark chocolate is healthier than milk or white, and you can jig about the kitchen to reggae music while preparing it!
Hydration – Stay hydrated
- Tea and coffee – swap a tea or coffee for a glass of water now and again
- Milk – skimmed is good if you drink a lot of milk, whatever you prefer at the end of the day its milk
- Herbal teas
- Water
Talking about alcohol. Too much alcohol will cause you to dehydrate, disturb your sleep patterns and fog your brain. The weight will pile on and sit happily in the middle part of the body like a spare tyre; that’s where my extra weight sits if I over indulge in anything! I stopped drinking over 14 months ago because of the weight increase. I only had the occasional drink at weekends but that was enough to gradually enlarge my waistline. When I said goodbye to my wine glass the weight started to fall off, very slowly, but it did fall off and I lost an entire stone in around 10 months. I do not miss it at all and my wine glass is now at the back of the cupboard, redundant!
I sincerely hope this was not too boring and that no one has fallen asleep face down on their dinner plate! I apologise just in case…