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 9 a day? It’s easy! January 1, 2007 Szechwan Ratatouille September 29, 2004 Shiitake and Tomato Scallops April 28, 2005 Essentials to have on hand March 1, 2004 Spinach and Maitake Salad with Citrus Dressing July 1, 2001 Lemony Hummus June 1, 2000 Goat Cheese Blackberry Tart April 27, 2005 Eggplant Tian September 29, 2004 Acorn Squash with Roasted Garlic Custard November 1, 1999 Avocado Tartines with Umami Sauce, Tomatoes, and Japanese-Style... May 9, 2023 Leave a Comment Cancel ReplyYou must be logged in to post a comment.