Healthy Reading : Eat This, Not That! / Dr. Gianni Murzi

Baquer Namazi sent us the web article linked below, and I thought it is an interesting one as it applies to all or to a majority of us retirees.

The article underscores the need to eat a balanced diet favouring food rich in proteins, amino acids and vitamin D, for example, to maintain our muscle body mass, built through physical exercise that all of us ought to regularly do. The author argues that often it is not just matter of what we eat, but also when we eat. Twenty-five to 35 grams of proteins need to be eaten at breakfast. We can get approximately 20 grams of protein at breakfast from eating three eggs, about ¾ cup of cottage cheese or a Greek yogurt.

“Adopting a plant-based or low-meat diet doesn't mean muscle loss is inevitable—but if you want to keep those exercise hard-earned gains, it's essential that you're getting the right combination of amino acids to support them. Some plant foods are considered complete proteins in that they provide the consumer with all nine essential amino acids. These are the amino acids that cannot be made by the body and must be consumed," says Trista Best, MPH, RD, LD. Some plant food combinations can form complete proteins like beans and rice. Quinoa is also a complete protein source of amino acids.

Regular intake of food like salmon that is rich in vitamin D is another must. Personally, I would add that even if one eats salmon, sardines, mushrooms, cod liver oil, and fortified foods like orange juice, soymilk, and cereals every day, and after consulting with your family doctor, taking vitamin D supplement regularly is necessary, particularly in the northern hemisphere or wherever daily sunlight maybe scarce.

Last recommendation is to eat the right amount, not too much, nor too little!

Enjoy!

Here si the link to the original article: https://www.eatthis.com/muscle-weakening-habits-after-50/

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