2. Eat for a Healthy & Lean Body
Regularly consuming poor quality food, such as high amounts of sugar and trans fats, will cause your body to feel and function poorly.
On the flip side, eating a diet rich in a variety of nutrients can help you feel and look great as you age, while minimizing fat gain. The Nielsen Fitness team always recommends consuming a diet with EPA fats, which are great for cognitive health and optimizing insulin sensitivity.
Additionally, it’s important to eat enough protein. While a younger body and metabolism can get away with quite a lot, an aging metabolism requires more effort to maintain. Low protein consumption can actually suppress the immune system and lower your metabolic rate. Meanwhile, eating a diet high in protein promotes a strong metabolism since tons of energy is required to digest and use this macronutrient.
We typically recommend a minimum of 80 grams of protein per day for males and 55 grams of protein per day for females, especially if you’re active. Generally, the best way to calculate how many grams of protein you need is by multiplying your body weight in kilograms by 0.8.
Consulting with a registered dietician can be a great way to get personalized guidance and a customized plan suited to you and your dietary needs.