Good nutrition AT EVERY AGE

STAY FIGHTING FIT WITH THIS HEALTHY EATING CHECKLIST

Getting older is something that can’t be avoided, but healthy lifestyle choices can put our bodies into the strongest position to meet the challenges of ageing.

“Whether you’re a young adult, middle-aged, postmenopausal or even perhaps pregnant, our nutritional requirements change as we age,” says Nicole Dynan, an accredited dietitian and founder of The Good Nutrition Co.

Along with looking after our gut, it’s also important to focus on foods that will help keep our bones and muscles healthy and strong as we get older. A diet that’s rich in vegetables, fruits, nuts and seeds, lean proteins, dairy and wholegrains can also help your body to meet the demand that’s placed on it during these life changes.

Nicole shares some key nutrients that you should incorporate into your diet, no matter your age!

FIBRE: Fibre-rich foods are essential to your diet as they keep the gut microbiome healthy and aid in digestion. Incorporating high-fibre cereal like All-bran into your daily routine is one of the easiest ways to increase your fibre intake.

Eating plenty of plant foods including legumes helps to provide the fibre that a healthy digestive system needs. The good gut microbes also help to modulate your immune system, which is always important across any life stage.

CALCIUM: Making sure your diet incorporates calcium is vital as the nutrient is necessary for keeping our bones strong. Calcium also plays a crucial role in other systems of the body and helps in the functioning of nerves and muscle tissue. Key sources of calcium include dairy products like milk, yoghurt and cheese, as well as soy products and green leafy vegetables.

PROTEIN: It is important to include protein in a well-balanced diet as the nutrient is made up of amino acids, which our body uses to build and repair muscles and bones. Proteins are an invaluable source of energy and they also help us to maintain muscle throughout our lives. Protein is found in lean meats, fish, eggs, legumes, tofu and dairy products.