AtHomeWithLorraineKelly2016 - 139

NUTRITION ▲

MUSHROOMS

Not only are mushrooms an extremely
versatile foodstuff, they are also low
in calories. Fibre and enzymes in this
tasty veg help lower cholesterol, as
does its high lean protein content
when digested.
Balancing out these levels can help
prevent strokes and heart attacks, and
ergothioneine, a powerful antioxidant,
can boost your immune system.

WORDS: JADE HARDING, IMAGES: GETTY IMAGES, SHUTTERSTOCK
*AMERICAN SOCIETY FOR NUTRITION

DAIRY

Just one cup of milk (250ml) contains
300mg of calcium - essential for
strong bones and teeth.
However, many people have an
intolerance to dairy. If this is the case,
fortified cereal and orange juice are
tasty alternatives that give around the
same amount of calcium per cup. This
nutrient is especially important for
postmenopausal women, because of
the increased risk of osteoporosis and
the fact that our bodies start to break
down more bone then it builds.

GREENS

Piling on the spinach,
collards, kale or other leafy
greens may help to keep
your mind sharp as you
age. In a recent US study*,
people who ate one to two
servings per day had the
same cognitive ability as people 11
years younger who rarely ate greens.
Broccoli is another healthy
veg as it's high in fibre, full of
antioxidants and rich in vitamins
A, C, B9 (folate) and K.

TASTY,
NUTRITIOUS
FOOD,
FROM TOP:
MUSHROOMS,
TOFU AND
LENTIL SOUP

SOY

Soya-based foods such as tofu and
soya milk are high in phytoestrogens,
plant-based oestrogens, which are
similar to the hormone produced by
the body. Some studies suggest that
drinking two glasses of soy milk a
day can help with symptoms of the
menopause. It's also good for reducing
cholesterol, which can lower the risk
of stroke or heart attack.

OILY FISH

Including salmon, sardines and
mackerel in your diet is super
beneficial. They help guard
against serious conditions such
as cardiovascular disease and
rheumatoid arthritis as they
contain high levels of
omega-3. Fish is also a great
source of protein and many
other essential nutrients.

PULSES

Cheap and filling, pulses
are great sources of protein,
particularly beneficial to vegetarians.
They stop blood levels spiking and
have plenty of antioxidants, more fibre
and less sodium, while low in calories.
Beans and lentils are also a source of
folic acid - too little of it can cause
premature greying, so stock up.

FOOD sense
CUT DOWN ON SALT
Too much salt can lead
to high blood pressure,
so watch the amount you
sprinkle on food and cook
with. If you need more
seasoning, try adding some
spice instead!
HAVE A VEGGIE MEAL
ONCE A WEEK
Health problems such
as raised cholesterol,
high blood pressure and
Type 2 diabetes are more
common in the over 50s.
A low-fat, low-GI diet that
includes plenty of fruit
and vegetables, is the best
way to prevent and treat
these issues. Many opt
for Meat-Free Monday,
a campaign launched by
veggie advocate Sir Paul
McCartney in 2009.
CHOOSE FATS WISELY
As you get older, you burn
less eneregy so it's easier
to gain weight. Opt for
good fats found in nuts,
avocados and oily fish.

www.athomemagazine.co.uk AUGUST 2016 | 139
AtHomeWithLorraineKelly2016

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