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Healthy Nutrition for the Baby Boomer Set

Michael Rohde

If you're like most mature adults, you might be wondering what your current nutritional needs are. Do you need to keep eating fruits and vegetables? Do you need an increase in fibre? Maybe you feel like you need to cut back on the amount of red meat that you eat? Perhaps you're wondering if calcium is still important? What are the guidelines to the quantity of food that you should eat? This article can serve as a basic nutritional outline for baby boomers to follow.

You've been told your entire life how important fruits and vegetables are. Chances are you might have raised your own children on the virtues of eating broccoli and spinach. Those truths remain just as valid now as they ever did. It's very important to keep eating your fruits and vegetables. Fruit is an excellent snack and vegetables can make tasty side dishes with meals. Key points to remember are to keep up your Vitamin C and fibre content to reduce constipation and other uncomfortable feelings. Oranges are a great source of both Vitamin C and fibre.

Cereal is another excellent source of fibre. If you do like to eat cereal, then stay away from the sugary cereals as well as high-fibre cereals. In general, keep raw bran and other high-fibre foods to a minimum as they can do more harm than good. In a related manner, it's always good to keep drinking at least eight glasses of water per day.

Many of you will be happy to read that you should eat your red meat to keep up your iron, but trim away the extra fat. Meat is also good to keep up your intake of zinc, which helps to heal wounds and ulcers. You should eat red meat for the health benefits, but that does not mean it's OK to eat an entire plate of bacon. Just make sure to cut down on saturated fat.

You can also get your iron by eating cereals, fruits and green vegetables like spinach.

To keep your bones healthy, keep up your calcium and vitamin D. You can get your vitamin D through sunlight, but oily fish and cereals will do the job nicely as well.

If you find yourself not being able to eat large meals, then cut back your portions and start adding snacks to your daily routine. Not every meal needs to be a porterhouse steak dripping with blue cheese butter. Instead, why not try this sample meal plan. For breakfast, have a healthy bowl of fibre cereal. In the late morning, try a bowl of assorted strawberries, blueberries and the like. For lunch, have a tuna fish sandwich or a BLT along with some healthy baked chips. An afternoon snack might consist of a banana or an apple. For dinner, you can mix things up with a small fillet with sauteed spinach, or maybe some pasta, or soup with a whole grain dinner roll, or try different salmon recipes.

While you might not need as much energy now, you still need the basics like protein, minerals and vitamins. But since you don't need as much energy, you don't need as many calories. This translates into a simple matter of smaller meals and an increase in snacks. Try mixing things up to see what works best for you. And don't forget to consult your doctor.


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