Health Desk. As soon as the age crosses 45, many changes start taking place in the body. To keep muscles strong, bone health and everyday energy, it becomes necessary to pay special attention to diet at this age. The good thing is that for this it is not necessary to depend on expensive supplements. Necessary nutrition can be given to the body by including some normal and nutritious things in the daily diet.
1. Egg- Good source of protein
Eggs contain high quality protein, which is important for muscle maintenance. After the age of 45, it is considered especially important to take adequate protein in the diet. Boiled eggs can be an easy option for breakfast.
2. Almonds – Rich in nutrition
Nutrients like protein, fiber, vitamin E and healthy fat are found in almonds. Eating limited amounts of almonds daily can improve the nutritional quality of the diet. It can be soaked or eaten normally.
3. Walnuts – Rich in healthy fats
Many nutrients including omega-3 fatty acids are found in walnuts. Including some walnuts in your daily diet can be a part of a balanced diet. It can be taken for breakfast or with salad.
4. Milk- Necessary for bones and muscles
Milk is a good source of calcium and protein. The need for these nutrients for bones and muscles continues with increasing age. Therefore, if milk is easily digested by the body then it can be included in the diet.
5. Banana and Sprouts – Nutrition with Energy
Banana contains carbohydrates and potassium, which can be a part of the diet that gives energy to the body. Protein, fiber, vitamins and many minerals are found in sprouted grains. Having a banana with sprouted grains for breakfast can be a nutritious option.