When women hit the age of 45, they usually have a little more time to devote to themselves and their health. With that age, our #metabolism usually slows down and if #menopause arrives, we also lose estrogen. In keeping with the idea of losing or preventing the #middle-age #spread, here are some tips for #healthy #eating that will help any female in her 40s and up.
Women over 45 need five to seven servings of grains a day, and at least half those servings should be #whole #grains, such as oatmeal, brown rice, whole-wheat bread, whole-wheat pasta, amaranth, quinoa and barley.
Fruits and veggies are low in calories, filling and full of nutrients, making them excellent choices for weight control and heart health. Women 45+ need 2 to 3 cups of #veggies and 1 1/2 to 2 cups of #fruit daily.
Milk is a good source of calcium and vitamin D, nutrients that support bone health. You can substitute cows milk with almond or coconut milk for the same nutrients. Estrogen protects bones by limiting bone breakdown. When your estrogen levels drop during #menopause, your bones no longer have that protection.
Do you have any tips that you have found work well for you? Please share them below!
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