Best breakfast for women 50+: Dietitians' recommendation
Illustrative photo (Freepik)
After the age of 50, everyone should reevaluate their diet and include more protein-rich foods, which can improve digestion and even help prevent wrinkles.
What to eat for breakfast
Dietitian Amy Goodson highlighted the best types of breakfast foods for people over 50 to stay healthy.
She said that the best breakfast is anything that includes high-quality protein.
Protein is essential at any age, but it becomes even more important after 50.
The expert said that as people age, they lose about 2% to 3% of lean muscle mass. Therefore, it’s important to eat high-quality protein with every meal, especially at breakfast.
Goodson recommends about 25-30g of protein at breakfast. This amount can provide the body with the amino acids needed to build and repair lean muscle mass, while also keeping you full for several hours after the meal.
Breakfast foods
To ensure enough protein, it's recommended to have 2 eggs and half a cup of oatmeal with nuts and seeds in the morning.
Oatmeal is an excellent food to combat aging. It contains a high level of antioxidants, which fight oxidative damage and help maintain stable blood sugar and cholesterol levels.
Dietitian Nancy Farrell Allen also emphasized the importance of eating berries, which provide fiber, vitamin C, and antioxidants. Fiber helps maintain regularity, control weight, and protect against diseases such as diabetes, heart disease, and cancer.
For a long time, healthy fats were underestimated, but they deserve a place on your plate in the form of avocado toast.
Avocados are full of fiber that supports gut health and improves digestion. Moreover, avocados contain omega-3 fats, essential fatty acids that the body needs but can only get from the diet. Surprisingly, we often don't get enough of them.
Additionally, the fats in avocados help keep the skin soft, elastic, and wrinkle-free.
