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5 DIETARY HABITS ONE SHOULD ADOPT TO STAY FIT AFTER 40 IN 2023
1. Nutrient-dense foods
“It is essential to avoid consuming excessive amounts of oily and refined foods,” says Dr Palia. Instead, focus on restricting carbohydrates and fats while increasing your intake of fiber and proteins. Including a variety of colourful fruits, vegetables, whole grains, lean proteins, and healthy fats in your diet can provide essential nutrients and support overall health.
2. Establish regular eating patterns
Maintaining a consistent eating schedule is vital for regulating your body’s internal clock and metabolic activities. Aim to have three balanced meals and healthy snacks at regular intervals throughout the day. Dr Palia advises that one should avoid skipping meals or going long periods without eating, as this can lead to overeating and fluctuations in blood sugar levels.
3. Minimise processed foods
The nutrition expert explains that processed and packaged food are often high in added sugars, unhealthy fats, and sodium, providing little nutritional value. Minimise their consumption and focus on whole, unprocessed foods that are naturally low in sugar and rich in essential nutrients.
4. Prioritise portion control
As our metabolism tends to slow down with age, it is crucial to practice portion control. Be mindful of portion sizes and avoid overeating. Using smaller plates and bowls can help create the illusion of larger portions. Listen to your body’s hunger and fullness cues and eat until you feel satisfied, not excessively full.
5. Stay hydrated
Proper hydration is vital for supporting digestion, regulating body temperature, and maintaining organ function. Drink an adequate amount of water throughout the day, and limit the consumption of sugary drinks, sodas, and excessive caffeine, as they can lead to dehydration and have negative effects on your health.