Health Desk. It is normal for the body's metabolism and muscle strength to change with age. After the age of 45, it becomes necessary for men to have a diet that provides adequate protein, fiber, healthy fat, vitamins and minerals. Eating right can help maintain energy and fitness along with regular exercise and good sleep.
1. Eggs
Eggs are a good source of protein and contain many essential nutrients. Eating eggs in regular quantities can help keep muscles strong and meet the body's daily protein requirement. Boiled egg or egg cooked in less oil can be a better option.
2. Almonds and Walnuts
Protein, fiber and healthy fats are found in nuts like almonds and walnuts. These help in keeping the stomach full for a long time and making the diet nutritious. These can be consumed daily in limited quantities. It is great for stamina and energy.
3. Banana
Banana is a good source of carbohydrates and potassium. It is an easy and cheap fruit that gives energy to the body. Men doing exercise or physical activity can include it in their diet.
4. Lentils and gram
Lentils, gram and other legumes provide protein, fiber, iron and many other nutrients. Adequate protein is necessary to maintain muscle health after 45. Therefore, including pulses or gram in the daily diet can be a beneficial option.
5. Spinach and green vegetables
Folate, vitamins, minerals and antioxidants are found in green leafy vegetables. Spinach, fenugreek and other green vegetables are an important part of a balanced diet. By including these in regular diet, the body gets essential nutrients.