Health Desk. After the age of 45, many changes start taking place in the body. At this age, it becomes necessary to pay special attention to diet to maintain muscle strength, bone strength and energy. Including things rich in protein, fiber, vitamins, minerals and healthy fats in a balanced diet can be beneficial for the overall health of men.
1. Eggs
Eggs are a good source of protein and many essential nutrients. After 45, adequate protein is necessary to maintain muscle health. Eggs can be included in the diet as per your need and health condition.
2. Walnuts and Almonds
Walnuts, almonds and other unsalted nuts contain healthy fats, proteins and many micronutrients. Consuming them in limited quantities can help in making the daily diet nutritious.
3. Green vegetables
Fiber, vitamins and minerals are found in spinach, broccoli, fenugreek and other green vegetables. Eating vegetables of different colors regularly is considered a good habit for heart and general health.
4. Lentils and gram
Lentils, gram, kidney beans and other legumes are good sources of plant-based protein and fiber. Including these in your diet can help you feel full for a longer period of time and helps in preparing a balanced diet.
5. Fish
If you eat non-vegetarian food then fish can be included in your diet. Protein and omega-3 fatty acids are found in many fish. Consuming it in balanced quantity can be beneficial for heart and general health.