The foods I listed below are those I have learned through my own research and trial and error best support my health. It could work for you too if you were willing to change over to a plant based whole food diet.
And, as for exercise, I don’t push my limits. I figure keeping physically active around the house is enough. For me, I think pumping iron is silly when I could use the same energy to trim a tree or fix my plumbing.
That’s only because I’ve had experience lifting heavy weights in my younger days. I wanted to get big and strong. Been there, done that. Eating like I do now was the furthest thing from my mind way back then. I would have never in my wildest dreams guessed I would go completely ‘vegetarian’.
‘USDA Food Patterns
The U.S. Department of Agriculture (USDA) Food Patterns suggest that people over 50 keep an eye on calories while choosing a variety of healthy foods from five major food groups and limiting solid fats and added sugars. Calories are the way to measure the energy you get from food. How many calories you need depends on whether you are a man or a woman and how physically active you are each day. [1 nia.nih.gov/health/usda-food-patterns]’.
USDA Recommendation (an approximation) for an Adult who requires 2200 calories per day…
- 3 1/4 cups of rice (or, other grains per day. I eat about 6 cups of rice each day) I eat brown basmati California grown rice. It is the rice known to have the least arsenic
- I no longer eat whole-wheat flour, corn meal, brown rice flour, rye flour or oatmeal. No refined flour products and other grains like millet, barley or quinoa
- I am questioning eating white potatoes (and, white rice) because I found high-glycemic index foods fuel the production of advanced glycation end (AGE) products that stimulate inflammation. Also, acrylamide is formed when baking or frying them at high temperatures. Eating potatoes always makes me ‘feel tired’
- I don’t like sweet potatoes or yams, I just eat more brown rice
- I like cooked spinach, kale, mushrooms and onions
- I also use a very small amount of seeds like pumpkin and sunflower on green salads
- About 2 cups of beans per day (pinto, hummus or other lentils. I probably eat about 4 cups of beans each day) I eat pinto beans and green peas which are high-protein legumes. I eat beans and rice for breakfast, lunch and dinner with salsa
- I make my own vegetable soup
- 3 cups of vegetables each day = 6 cups of lettuce or 3 cups of steamed vegetables like broccoli. I eat large green salads. We don’t need a lot of high protein foods, especially animal products. Protein is in all fruits and vegetables in the right amount
- 2 cups of fruit daily (I only eat berries.) If you have tested high for triglyceride levels your doctor will likely advise you limit all sweets
- 3 cups of unsweetened soy milk or others (I also don’t use almond or rice milk because of added fats like sunflower oil, etc..) Personally, I don’t drink it by the glassful. I use about a cup of it in a bowl of California grown basmati brown rice with a few berries if I get hungry at night. I no longer use white sugar, honey or maple syrup etc.
- I drink a green smoothie with my wife
- In my opinion, probably one of the best things you can do for your own weight loss and health in general is visit the USDA MyPyramid to figure out how much of what you should eat. Click, here
- This what I printed out online. You too can download a similar PDF. Take a look at my own personal dietary recommendations, here
‘I do try to get out into the sun daily for vitamin D and take my B12 pill at times during the week’ ~ your author
Source- 1 URL nia.nih.gov/health/usda-food-patterns
Website Title National Institute on Aging
Article Title USDA Food Patterns
Date Accessed March 31, 2019
Note- consult your doctor before you change your diet.