Health Desk. With increasing age, changes occur in the strength of muscles and bones, energy and metabolism in the body. Especially after the age of 45, a balanced diet and regular physical activity becomes more important than ever for men. By including some nutritious things in your daily diet, the body can get essential proteins, fiber, vitamins and minerals.
1 egg
Egg is a good source of protein and many essential nutrients are found in it. Adequate protein can help maintain muscle mass at ages 45+. Boiled egg or egg cooked in less oil can be a good option for breakfast.
2. Almonds and Walnuts
Nuts like almonds and walnuts contain healthy fats, protein, fiber and many micronutrients. Consuming them in limited quantities can be made a part of the daily diet. It is also easy to eat them as a snack.
3. Green vegetables
Spinach, fenugreek, mustard greens and other green vegetables provide vitamins, minerals and fiber. Eating vegetables of different colors regularly makes the diet more balanced.
4. Lentils and gram
Lentils, gram, kidney beans and other legumes are good sources of protein and fiber. These can help keep the stomach full for longer periods of time and contribute to meeting the daily protein requirement.
5. Fruit
Apple, guava, orange, papaya and seasonal fruits provide vitamins, fiber and other nutrients. Eating whole fruits instead of juice is a better option, because it also provides fiber.
