More protein: what should be changed in the diet with age?

As we age, we lose muscle mass. Studies show that increasing the proportion of protein in the diet not only keeps what you have, but also increases more of it! Adults after 35 years are recommended 0.8 g of protein per kilogram of weight, and after 60 years the dose increases to 1 – 1.2.

Protein is not just meat, milk and seafood. There is a lot of it in nuts, eggs, specialty cocktails, fermented milk products.

With age, the metabolism slows down and a person needs fewer calories to maintain a lifestyle. After the age of 40, the necessary caloric intake decreases by about 10% in 10 years. In other words, 2000 calories at age 40 equals 1400 at age 70.

No need to immediately give up half of the diet. Start by throwing butter in your sandwiches and a teaspoon of sugar in your drink instead of two.

As you age, it becomes more difficult to get the most out of food. For example, a person needs 2.4 mg of vitamin B12 per day. It is useful for the nervous system and blood supply. Meat, fish, eggs, dairy products are rich in this vitamin.

These two elements are also very important in adulthood. They help bones stay strong and healthy. Until the age of 50, you need to consume 1000 mg of calcium and 600 mg of vitamin D per day, after – double the dose of calcium. Oily fish and cow’s milk will help.

It is important for literally every system in the body. With age, the kidneys retain water less well, so you have to drink more. If that doesn’t work, you can add citrus slices to the glass.