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 Top stress-busting foods October 22, 2010 NHP Recipe: Supplement Spotlight – Collagen Peptides July 3, 2020 Choosing and storing oils November 29, 2007 Cinnamon-Orange Rice Pudding November 23, 2004 Tempeh Curry February 1, 2008 Simple Fruit Cobbler March 1, 2003 Fresh Fennel Salad January 10, 2007 Wine-Poached Chicken and Root Vegetables November 23, 2005 Indonesian Noodles September 29, 2004 New food allergy and intolerance guidelines should help... December 8, 2010 Leave a Comment Cancel ReplyYou must be logged in to post a comment.