Nutrition in your 40s

By | 2 April 2021

Nutrition in your 40s

Women over the age of 40 face significant health risks in our country. Coronary heart diseases and breast cancer are the main health risks faced by women in our country. High blood pressure, smoking and alcohol use, obesity, sedentary lifestyle, diabetes, and unconscious diet are the main factors that increase the risk of cardiovascular diseases, especially in women over the age of 40.

How should I be nutrition in my 40s

İn my 40s nutrition An adequate and balanced diet should be taken. Adequate and balanced diet; It is provided by consuming sufficient amounts of foods in four food groups. These foods; milk, cheese, and yogurt in the milk group, in the meat group; meat, chicken, eggs, and legumes; Vegetables and fruits and bread, bulgur, pasta, rice, corn, and tarhana are included in the cereal group. The recommended consumption of these foods varies individually, and the age, gender, and physical activity status of the individual affect these rates. Alcohol and smoking should be avoided.

Fats should be measured and unsaturated oils should be preferred. Butter, other animal fats, and most margarine are saturated fats and increase cholesterol levels. Most of the vegetable oils such as sunflower, soybean, and corn oil are unsaturated fats and do not contain cholesterol. For this reason, cooking and consumption of meals with unsaturated fats with olive oil is more beneficial for health.

Pulp foods should be consumed frequently. Fiber has a blood cholesterol-lowering effect. Vegetables and fruits are foods rich in fiber, vitamin, and mineral content. Also, foods rich in fiber such as dried legumes, oats, lentils, corn, wheat, and bread should be included in the daily diet. Sugary drinks and sweets consumption should be reduced, and foods with low sugar content should be preferred.

Salt consumption should be paid attention to. There is a close relationship between salt consumption and high blood pressure. Also, excessive salt consumption increases calcium excretion in the urine, causing calcium loss from the bones. Bodyweight should be kept in balance and physical activity should be increased. At least 30 – 45 minutes of walking should be done every day.

An adequate and balanced diet should be taken. Adequate and balanced diet; It is provided by consuming sufficient amounts of foods in four food groups. These foods; milk, cheese, and yogurt in the milk group, in the meat group; meat, chicken, eggs, and legumes; Vegetables and fruits and bread, bulgur, pasta, rice, corn, and tarhana are included in the cereal group. The recommended consumption of these foods varies individually, and the age, gender, and physical activity status of the individual affect these rates. Alcohol and smoking should be avoided.

Fats should be measured and unsaturated oils should be preferred. Butter, other animal fats, and most kinds of margarine are saturated fats and increase cholesterol levels. Most of the vegetable oils such as sunflower, soybean, and corn oil are unsaturated fats and do not contain cholesterol. For this reason, cooking and consumption of meals with unsaturated fats with olive oil is more beneficial for health.

Pulp foods should be consumed frequently. Fiber has a blood cholesterol-lowering effect. Vegetables and fruits are foods rich in fiber, vitamin, and mineral content. Also, foods rich in fiber such as dried legumes, oats, lentils, corn, wheat, and bread should be included in the daily diet. Sugary drinks and sweets consumption should be reduced, and foods with low sugar content should be preferred.

Salt consumption should be paid attention to. There is a close relationship between salt consumption and high blood pressure. Also, excessive salt consumption increases calcium excretion in the urine, causing calcium loss from the bones. Bodyweight should be kept in balance and physical activity should be increased. At least 30 – 45 minutes of walking should be done every day.