Nutrition and Dietetics Specialist Dyt. Sinem Kaya gives suggestions to women about how they should eat and at what age, specially for March 8 International Women's Day.
Healthy nutrition; It is necessary to protect and improve health and prevent chronic diseases in every period of life. In today's world where there is intense information pollution about nutrition, it is of great importance to have a source that provides accurate information about adequate and balanced nutrition and makes recommendations based on scientific evidence. Nutrition does not mean suppressing the feeling of hunger, filling one's stomach, or eating and drinking the food one desires. Nutrition is an action that must be done consciously to obtain the nutrients the body needs in sufficient quantities and at appropriate times in order to maintain health and improve the quality of life. This action should be ensured at every stage of the life cycle.
“Many factors affect the daily nutritional intake of an adult. Among these factors; gender, age, physical activity, and whether or not there is a health problem. Daily energy intake decreases with age by approximately 2% every 10 years. Considering this, it is necessary to keep your daily food intake under control.”
To summarize briefly according to age groups:
Healthy eating rules in your 20s You are no longer a teenager, so it's time to pay more attention to your eating and drinking habits. Aim to eat at least 85g of whole grains per day. Oats, barley, wheat and brown rice are all rich in fiber and reduce your risk of type 2 diabetes. Eat plenty of fruits and vegetables and eat healthy.
Healthy eating rules in your 30s In your 30s, eat sugary foods that are high in calories and low in nutritional value. Limit drinks. Consuming too much sugar can quickly raise and lower your blood sugar levels.
Healthy eating rules in your 40s Do you drink milk? Consume three glasses of fat-free or low-fat dairy products a day. It can be milk, yoghurt or cream cheese. Or calcium and strengthening supplements that will help keep your bones strong and keep you active. Consume other dairy products containing desaturated vitamin D.
Healthy eating rules in your 50s Did you want to have a snack? Eat nuts instead of chips or cookies. Eating 7 grams of nuts - about 4 almonds - a day will reduce your risk of high blood pressure and high cholesterol. You can also snack on fruits and vegetables.
Healthy eating rules for ages 60 and overAs you get older, good nutrition becomes more important. Limit processed foods and those high in fat and/or sugar. Aim to eat a wide variety of foods, including lean meats and proteins. Adult women should get about 48 grams of protein per day.
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