Food and Beverage Diet For The Middle Years By Lindsay Moore August 1, 2002 0 comment 0 Facebook LinkedIn Twitter Google + Pinterest Print What you eat in your middle years sets the stage for the rest of your life. Recommendation RationaleAdvertisement Notes Eat calcium-rich foods. Proper calcium intake helps keep bones strong and reduces osteoporosis risk. Try salmon, sardines, broccoli and tofu for nondairy calcium sources. Avoid caffeine. Caffeine leaches calcium from bones and reduces retinal blood flow, which can compromise eye health. If you absolutely must have caffeine, limit yourself to less than 200 mg/day—about 1.25 cups of coffee. Beware of hidden caffeine in chocolate. Get plenty of fiber. 2535 g/day Fiber reduces blood pressure, helps clean the digestive system and maintains regularity. Fiber-rich foods include whole grains, legumes, fruits and vegetables. Integrate soy into your diet. 2550 g of soy protein/day Soy lowers cholesterol and, for women, helps minimize perimenopausal symptoms. Try soy milk, tofu, tempeh, soy cheese or edamame. Eat dark green leafy vegetables. These vegetables contain the carotenoids lutein and zeaxanthin, which help prevent age-related macular degeneration. Best food sources include chard, kale and spinach. Drink water. 810 8-oz glasses/day Water helps flush out waste, aids in proper digestion and keeps skin looking healthy. Add a slice of fresh lemon or lime to water or make decaffeinated herbal tea for variety. Sources: Encyclopedia of Natural Medicine (Prima Publishing, 1998); Mayo Foundation for Medical Education and Research, www.mayoclinic.com. 0 comment 0 Facebook LinkedIn Twitter Google + Pinterest Print Lindsay Moore Related Posts Teriyaki Tofu Brochettes September 29, 2004 Sweet ‘n’ Sour Loaf September 29, 2004 9 a day? It’s easy! January 1, 2007 Pepper-Wrapped Shrimp With Saffron Aioli October 1, 2002 Time To Enjoy April 1, 2002 Fresh Basil and Thyme Tart with Chicken March 30, 2007 Better by the dozen December 1, 2006 Curried Lentils with Sweet Potatoes and Spinach September 1, 2007 Summer Squash with Chunky Tomato Caper Sauce September 29, 2004 Roast Chicken with Chestnuts November 6, 2007