Food and Beverage Diet For The Middle Years By Lindsay Moore August 1, 2002 0 comment 0 Facebook LinkedIn Twitter Google + Pinterest Print What you eat in your middle years sets the stage for the rest of your life. Recommendation RationaleAdvertisement Notes Eat calcium-rich foods. Proper calcium intake helps keep bones strong and reduces osteoporosis risk. Try salmon, sardines, broccoli and tofu for nondairy calcium sources. Avoid caffeine. Caffeine leaches calcium from bones and reduces retinal blood flow, which can compromise eye health. If you absolutely must have caffeine, limit yourself to less than 200 mg/day—about 1.25 cups of coffee. Beware of hidden caffeine in chocolate. Get plenty of fiber. 2535 g/day Fiber reduces blood pressure, helps clean the digestive system and maintains regularity. Fiber-rich foods include whole grains, legumes, fruits and vegetables. Integrate soy into your diet. 2550 g of soy protein/day Soy lowers cholesterol and, for women, helps minimize perimenopausal symptoms. Try soy milk, tofu, tempeh, soy cheese or edamame. Eat dark green leafy vegetables. These vegetables contain the carotenoids lutein and zeaxanthin, which help prevent age-related macular degeneration. Best food sources include chard, kale and spinach. Drink water. 810 8-oz glasses/day Water helps flush out waste, aids in proper digestion and keeps skin looking healthy. Add a slice of fresh lemon or lime to water or make decaffeinated herbal tea for variety. Sources: Encyclopedia of Natural Medicine (Prima Publishing, 1998); Mayo Foundation for Medical Education and Research, www.mayoclinic.com. 0 comment 0 Facebook LinkedIn Twitter Google + Pinterest Print Lindsay Moore Related Posts Raspberry Meringues September 29, 2004 Tastefully Thai October 1, 2005 Spice-Rubbed Chicken on Wilted Spinach Salad February 1, 2008 Dinner Party 101 September 1, 2008 Pears with Chocolate Maple Mousse September 29, 2004 The season’s newest natural cereals March 1, 2008 Top baby and kid products from Natural Products... March 21, 2011 Squash Soup with Pumpkin Seed Oil March 1, 2004 Orchid Berry Flash September 29, 2004 Tips for Perfect Pesto March 1, 2001