SHOPPING LIST FOR OVER 40s
Fill up your shopping basket with oats, yogurt, eggs, oily fish (salmon, trout, mackerel), fruit and veg (especially dark green ones), cinnamon, nuts, beans and pulses, advises Aveen Bannon. It is also very important to eat regularly and to spread out your protein intake over the day, she says. Sarah Keogh would also add in a vitamin D supplement. Irish people really struggle to get enough of the sunshine vitamin but it is essential for bone health, normal muscle function and a healthy immune system. A recent Trinity College Dublin study from TILDA (The Irish Longitudinal Study on Ageing) found that vitamin D deficiency is higher among older adults and only 8.5% of the over-50s take a supplement. If you are perimenopausal or menopausal, women’s health specialist Marilyn Glenville recommends adding lentils, flaxseeds, chickpeas and soya beans to the diet as they have been shown to reduce night sweats and hot flushes.
VITAL FOODS: Baked salmon garnished with asparagus and tomatoes with herbs.