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Healthy eating --> enjoying a variety of foods from each of the food groups --> Plenty of vegetables, legumes and fruit, plenty of cereals, including breads, rice, pasta and noodles – preferably ones that are whole grain, lean meat, fish, poultry and/or alternatives, and milks, yoghurts, cheeses and/or alternatives.
Drink plenty of water.
Limit the saturated fat
Choose foods that are low in salt
For adults who choose to drink alcohol, limit the amount you drink. -
Annually for ages 18–21
Every 1–3 years, depending on risk factors, for ages 22–29 -
work out up to 6 days a week, 3 days with cardiovascular training (such as jogging, vigorous walking, cycling) and 3 days of weight training
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A balanced diet is vital --> own nutritional needs as well as those of the baby, or to meet the extra demands of making breastmilk
Five food groups --> (1) bread, cereals, rice, pasta, noodles, (2)
vegetables and legumes, (3) fruit, (4) milk, yogurt, cheese, and (5) lean meat, fish, poultry, eggs, nuts, legumes.
Drink plenty of water!
Nurtients --> calcium, iron, protein, iodine, folate.
Limit certain types of fish, caffeine and avoid alcohol. -
Every 1–3 years, depending on risk factors
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focus on time-efficient core exercises - such as Pilates - you can build abdominal strength but don't forget the cardiovascular workouts
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Every 1–3 years, depending on risk factors
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metabolism starts to slow down and muscle mass begins to decrease significantly --> weight training becomes increasingly important
more prone to injuries --> consider giving up high-impact activities -
Annually
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menopause and post-menopause --> walking and yoga, can reduce the symptoms
flexibility drops --> stretching is increasingly important, but consider fitness activities with more "fun" potential
Continue with cardiovascular exercise --> 20 or more minutes per session, three days a week
Lift hand weights for improved strength and posture -
keep up with your cardiovascular activities, but make sure you emphasize strength training and core exercises to increase your stability
avoid falls and the risk of bone fractures -
Appetite can often decrease as one gets older
eat foods high in nutrients from the five food groups --> plenty of vegetables, legumes (eg baked beans, kidney beans, and chickpeas) and fruit, plenty of cereals, including bread, rice, pasta, and noodles – preferably wholegrain, lean meat, fish, poultry and/or alternatives, milk, yogurt, cheese and/or alternative – choose low-fat varieties where possible
Drink Water!
Fiber, Protein, Calcium, Vitamin D, Fats, Salt
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