Diet Plan for Men who cross the age 50+

Many biological changes begin to occur in men as they reach 50. Decreasing muscle mass, slowing metabolism, decreasing bone density, hormonal changes, and an increased risk of diseases like high blood pressure, diabetes, and cholesterol are common problems at this age. Balanced and proper nutrition not only prevents disease but also promotes physical and mental health.

These changes occur with aging:

Declining testosterone levels, increasing obesity, decreased digestive capacity, decreased bone density, weakened immunity, and other problems.

Things You Will Need

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Method

Here's how to prepare your daily diet:

Morning (6:30-7 am)

• Lukewarm water
• Lemon/half teaspoon fenugreek seed powder
• 5-6 soaked almonds + 1-2 walnuts

Breakfast (8-8:30 am)

• 2 multigrain/millet/sorghum rotis with vegetables
• Dalia/oats/upma with vegetables/gram flour chilla with green chutney
• 1 cup green tea or herbal tea

Mid-morning (10:30-11:00 am)

• Seasonal fruits (guava, papaya, apple, orange)
• 1-2 teaspoons flax seeds/chia seeds powder

Lunch (1:00-1:30 pm)

• 1 bowl salad (cucumber, carrot, tomato, beetroot)
• 1-2 rotis (multigrain) or 1/2 cup brown rice
• 1 bowl lentils or kidney beans/chana
• 1 bowl green vegetables Bowl of low-fat yogurt (if digestible)

Evening Snack (4:00-4:30 pm)

• Mung dal chilla/sprouts salad + lemon
• Roasted chickpeas, mung bean sprouts, ginger-lemon herbal tea/green tea

Dinner (7:30-8:00 pm)

• 1-2 rotis + vegetables + light lentil soup

Before bed (9:30-10:00 pm)

• Warm milk with turmeric (low-fat, lactose-free if needed) Chamomile/herbal tea

These are the essential nutrients:

1. Protein

Repairs muscles, maintains strength, and strengthens the immune system. Sources: lentils, chickpeas, kidney beans, cheese, yogurt, soybeans, mung beans, or eggs.

2. Calcium and Vitamin D

For strengthening bones and teeth and proper muscle function. Sources: Milk, yogurt, cheese, sesame seeds, amaranth, green leafy vegetables, and 15-20 minutes of sun exposure.

3. Vitamin K

Magnesium helps maintain healthy joints. Its sources include green vegetables, pulses, nuts, and seeds.

4. Omega-3 Fatty Acids

Eat flax seeds, walnuts, chia seeds, and sunflower seeds to maintain heart and brain function. Also, eat foods rich in fiber, vitamin B12, and antioxidants.

Consider these things:

■ Eat small amounts of food throughout the day. Do at least 40-45 minutes of light exercise daily. Drink plenty of water and get 7-8 hours of sleep.

■ Don't: Avoid processed foods, excess sugar, salt, and oily foods. Stay away from any kind of addiction.