Women and moms, especially if you are above 40, have different metabolic needs. They need to make some dietary adjustments and incorporate nutrients that suit their ever-changing system. To get you started, here are some good choices of 7 healthy diet and nutrition tips for moms:
1. Swap in a Healthy Amount of Fats
Fats have the ability to satisfy hunger cravings. They are lower in calories than carbohydrates or proteins, so if you are looking to lose more weight or stay in shape as you age, swap in more healthy fats into your meals. Incorporate a source of healthy fats in any meal or snack you choose to eat. If you choose the right fats there is an increased chance that you will stay more healthy in the long run. Aging, experts say, is associated with an increased level of fat mass, cholesterol, triglycerides and BMI. To get you started, incorporate any of this into your meal; 2 teaspoons of virgin olive oil,2 tablespoons of raw nut, and avocado pear oil.
2. Eat Lean Protein
If you don’t want to deal with cravings often, take lean protein spread out although the day. Losing or maintaining weight doesn’t mean you have to go hungry. Protein-rich foods are a no brainer diets for lactating moms. Sources of lean protein include but not limited to; chicken, pork, beef, beans, milk, cheese and yogurt. Studies have shown that women would eat more protein lose more fat and gained muscles than those who didn’t.
However, when it comes to protein, ensure you distribute it evenly although the day. The body system can only utilize about 30 grams of protein at every given time. So it’s not a wise idea to have a big piece of chicken for dinner and only cereal or oatmeal for breakfast.
3. You need Calcium
The best diets and nutrition for women who are aging relies on calcium. Calcium is needed to prevent osteoporosis. It also helps you manage your weight as studies have shown that calcium is linked to slimness. Bones are on a constant renewal process so it’s wise that you replenish it with what is needed to continue that process. Bones are built and broken down at an even space until you get to 30, after that point the rate of degradation speeds up. So it’s wise to get some calcium in the meal or as a supplement. Don’t leave out vitamin D, it’s needed to absorb calcium.
4. Portion Control
Portion control is very important for moms and women above 40. Metabolic processes start to slow down as your body begins to use fewer calories to get things done. This change means it’s very important that you watch your portions. There is no point in overeating at this stage.
To make the most out of portion control:
- Check nutrition labels to be aware of the portion sizes for foods you eat
- Invest in storage containers to take advantage of portion sizes
- Split restaurant meals. There is no need for cleaning out the plates
- Eat slowly and stop when you are satisfied
5. Shift the macro
Eating a balanced diet plays an important role in ensuring you have the required nutrients for a healthy lifestyle. A balanced diet also makes sure you are able to take full advantage of portion sizes. The average adults consume about 55 % of their calories from carbohydrates, 30% from fats and about 15% from proteins. As you grow older we’d advise that you shift your macronutrients towards protein.
6. Dietary Fiber to the rescue
If you take in enough fiber, you will age well and stay slim. Dietary fiber helps keep you full and also keeps your portion sizes in check. Other advantages of dietary fibers are that it helps to lower cholesterol levels and improves the digestive system. Eat more whole grains to increase the level of dietary fibers in your system. Benefits of dietary fibers include:
- Reduce total LDL and bad cholesterol
- Reduced chance of heart disease
- Keeps the digestive system healthy
- Reduced risk of type 2 diabetes
Here are some good sources of dietary fiber: Brown rice, oats, millet, wheat bran, fruits and vegetables.
7. Remove or reduce fast-burning carbs
As a mom, you need to keep insulin levels in check. Insulin surges are associated with type 2 diabetes. If you are successful at controlling insulin levels you will be able to prevent weight gain especially around the belly region.
To promote a slimmer waistline, remove or reduce the intake of fast-burning carbs like table sugar, rice, potatoes and white bread.