Introduction to healthy diet for middle-aged men

For middle-aged men, the pressure of family work is the greatest. They have elderly parents and young children to take care of, and their physical strength gradually decreases with age. If they do not pay attention to diet, they may feel powerless and have some health problems. Therefore, it is very important for men in this period to eat healthily. The following is a detailed introduction to this issue.

In terms of diet, middle-aged men should pay special attention to controlling total calories and avoiding obesity. They should strictly control fat intake and reduce saturated fatty acid intake to no more than 50 grams per day.

Supplement protein in moderation, generally 70 to 100 grams per day, of which at least 1/3 should be high-quality protein, such as meat, fish, eggs, milk, etc.

Don’t consume too much sugar. Not only will you become obese, but it will also increase the burden on your pancreas.

Eat more fresh vegetables and fruits to ensure adequate intake of vitamins and fiber.

Eat more calcium-rich foods such as milk, shrimp, and kelp to prevent osteoporosis and other diseases.

Eat less salt, no more than 8 grams a day, so as not to cause high blood pressure and cerebrovascular disease.

In addition, middle-aged people should eat in moderation, at regular times and in regular amounts, to avoid digestive disorders that harm health, and quit smoking, which is the "culprit" that triggers many diseases. If you drink, drink in moderation.

The above are the issues that middle-aged men should pay attention to in their diet. Protein, sugars, fruits and vegetables, calcium foods, etc. are all indispensable in the diet. They must be evenly distributed at ordinary times to maintain nutritional balance and develop healthy eating habits. This is more conducive to physical and mental health, so that you can have a healthy body and better support your family.