With the current lockdown affiliated with the COVID virus, many of us are spending more time at home, more hours sitting on the couch, more moments in the kitchen.
But, eating too much and weight gain don’t have to be a result of our quarantine.
With fall harvest season ahead, AARP suggests it’s a good time to reassess what your body needs now, for maximum health in this decade and the decades to come.
Here are suggestions for healthy eating depending on your age range.
A perfect day of eating in your 50s
Who says a healthy diet has to be complicated?
This menu combines simple whole foods to make meals you already know how to prepare, yet it delivers all the protein, fiber and plant-based nutrients that can help you ward off disease and keep your metabolism revved.
Breakfast
3-egg vegetable omelet topped with a big dollop of Greek yogurt; glass of 2 percent milk
OR
Cup of low-fat cottage cheese with mixed fruit and toast with avocado
OR
Protein shake (at least 25 grams of protein per serving) and melon slice
Midmorning snack:
Apple or similar-sized piece of fruit
Lunch:
Chicken-and-vegetable stir-fry with chickpeas, served over barley
OR
Burrito bowl with chicken, black beans, brown rice, guacamole, cheese, lettuce and salsa
Afternoon snack:
Cheese slices, whole-grain crackers and blueberries
Dinner:
6-ounce salmon fillet with quinoa and vegetables
OR
Salad with lettuce, mixed vegetables (carrots, cucumber, tomato, sweet potato), 4 ounces of grilled fish, chicken or seitan, topped with extra-virgin olive oil and vinegar dressing
Nutritional impact: 1,540–1,920 calories; 99–145 grams protein; 26-34 grams fiber
A perfect day of eating in your 60s and 70s
Breakfast:
3-egg vegetable omelet topped with a large dollop of Greek yogurt; glass of 2 percent milk
Midmorning snack:
Apple or similar-sized piece of fruit
Lunch:
Chicken-and-vegetable stir-fry with chickpeas, served over barley
Afternoon snack:
Cottage cheese topped with blue¬berries and mixed nuts
Dinner:
6-ounce salmon fillet served with black beans and vegetables
Nutritional values: 1,840 calories, 140 grams protein, 39 grams fiber
