So You’ve Reached 40, What’s On Your Plate?
Reaching the age of 40 for many people is a milestone worth celebrating, at the same time, this ushers in the period where people start to take their health more seriously, likely because chronic diseases start rearing their ugly heads.
For many, lab tests showing scary numbers bring the newfound realization that maybe their lifestyle choices had not been ideal throughout life, and that perhaps the consequences have come knocking.
For many, and for unknown reasons, sometimes nothing changes, and their health and vitality start to slowly seep away.
The best course of action? Don’t wait. Start making changes to your plate today, so that you can enjoy another 40 years in pristine health.
Make Your Base Vegetables
Vegetables should have been your “go to” all along, but many people ride their luck and fill their diet with starchy carbs instead, including pasta, bread, and rice.
However, as you approach 40 and beyond, you would have probably noticed a slowing of your metabolism, characterized by the ease you put on weight, which was not the case in your younger years.
Vegetables serve numerous functions, but the most important ones are that they are extremely filling (thanks to fiber) and they are loaded with phytonutrients that promote optimum health. With cancer a real grim possibility, every little bit of antioxidant power helps.
They are also very low in calories and so ideal for keeping obesity at bay.
Eat Protein With Every Meal
We’re not advocating you go pig out on steak every meal, but rather sensible protein choices.
To start with, fish is an excellent primary protein source, as it is typically easily digested and contains good omega-3 fats as an added bonus.
Proteins will also serve the added function of helping to keep you fill longer, support muscle health and taste good to boot!
Limit Carb Heavy Foods To Breakfast And Lunch
Tying in once again to changes in metabolism is the new approach to eating carbs. Science shows that the later in the day we eat carbs, the higher the potential for it to be stored as body fat.
This could be simply because as the day progresses our requirement for energy is less, or because of deeper endocrine factors. By eating your carbs earlier in the day, you stand a better chance of using them for fuel.
Take A Piece Of Fruit Daily
Fruits are good, no doubt about that. However, the problem that arises when consuming fruits is their sugar content, and the speed with which they enter the blood stream.
Most fruits contain a mixture of glucose and fructose, both sugars that spike blood sugar levels rapidly, and in the case of fructose, turned into fat by the liver.
Consume a piece of fruit with breakfast, (berries are always a good choice) at which time the sugar is unlikely to pose a problem, and you get some added vitamins not found in veggies.
Use Healthy Fats With Meals
Avocadoes are great healthy fat options, just like the fatty fish you chose as your protein source. Cold-water fish yield superior omega-3 fatty acid profiles, which promote many aspects of health, ranging from the heart, to the brain and the joints.
Prepare meals with coconut or olive oils, as they contain healthy fats that will not elevate your blood lipid readings.
Nuts and seeds make great snacks and also offer you key healthy monosaturated fats.
Make water the go to drink with every meal, and skip the soda and other sugar-laden beverages.
Water is essential for absolutely every aspect of health, with functions as diverse as promoting toxin removal, to keeping cells full and turbid (as in skin). Dehydration can age you much faster, so be sure to drink a minimum 8 glasses of more of water daily.
40 does not have to signal the beginning of a health crisis; rather it can be a time to reflect and make changes necessary to keep your body in pristine health for decades to come, all by making simple, smart food choices.