Doctor Le Thi Huong Giang, Head of the Department of Nutrition and Dietetics at Hospital 19-8, stated that from the age of 50, the body faces a series of natural signs of aging, including a weakened digestive system, reduced appetite, osteoporosis, and memory decline. Establishing a scientific menu and appropriately scheduling meals from this stage plays a crucial role in helping the body prevent illness and extend longevity.

In the latest nutritional guidelines for middle-aged individuals, Doctor Giang highlighted the "5 essentials" principle, which includes: sufficient beneficial fats, vitamins, protein, water, and fiber.

As one ages, the body often experiences deficiencies in calcium and vitamin D. Therefore, daily meals should prioritize seafood, green vegetables, and milk to strengthen bones and joints. Foods rich in vitamin B12, such as eggs and fish, help reduce the risk of anemia and memory decline.

Regarding fats, individuals experiencing aging should eliminate animal fats, replacing them with fish oil, olive oil, or walnut oil to protect the cardiovascular system.

Furthermore, this age group is prone to muscle loss, necessitating adequate protein intake from fish, eggs, soybeans, and white meat. One egg or one glass of milk daily is a convenient solution to maintain muscle mass without overburdening the digestive system.

Additionally, drinking one,5 to two liters of water daily helps prevent constipation and avoids the body confusing hunger with thirst. Soft fruits and green vegetables are also abundant sources of fiber, aiding smoother intestinal function.

Illustration: Bui Thuy

In addition to supplementation, the "3 reductions" principle requires middle-aged individuals to minimize sugar, salt, and stimulants. Reducing sugar helps prevent the risk of diabetes and obesity. Controlling salt intake to less than 5g daily supports kidney protection and stabilizes blood pressure. Simultaneously, limiting alcohol and coffee habits will protect bone density and prevent cellular dehydration.

To optimize nutrient absorption, experts recommend dividing meals into three main meals and two light snacks in the mid-morning and mid-afternoon. A scientific eating schedule should adhere to fixed times throughout the day. A protein-rich breakfast should take place from 6h30 to 7h30 to provide energy to start the new day. A lunch rich in good carbohydrates, white meat, and green vegetables should begin from 11h30 to 12h30.

Dinner should conclude early, between 18h and 19h, with light, easily digestible, low-fat dishes to avoid stomach strain. Eating dinner too late can lead to indigestion and directly affect sleep quality. Finally, one glass of warm milk or one banana one hour before bedtime will be a natural catalyst to help older adults achieve deeper, more complete sleep.

Thuy An