| Ask the R.D. - New Time!
First & Third Mondays, 12-2 p.m.
with Jennifer Gavia, registered and licensed dietitian for Texas Health Ben Hogan Sports Medicine
October topic: Eating for your age
20s: High Energy
. Limit empty calories from cookies, chips, sodas
. Include more nutrient dense foods like nuts, fruits & veggies, low-fat cheese, etc.
. Lean protein sources & including 2-3 servings of fatty fish (like salmon) a week for early heart disease prevention
30s: Weight Doesn't Wait
. Nosh on 5 or 6 small meals per day instead of 2-3 large meals
. Incorporate a mid-morning and/or mid-afternoon snack of complex carbs, lean protein, and/or healthy fat to help ward off hunger
. Do what you can to stay active throughout the day if you can't make it to the gym
40s: Fiber Fail
. Aim to consume 35 grams of soluble fiber (beans, veggies, fruit, whole grains) a day to keep your heart healthy
. Focus on vitamin D rich-foods (salmon, egg yolks, fortified products) to boost your levels. A vitamin D supplement may be needed, as well
50s: Busting Disease
. Reduce your risk of chronic disease by including more antioxidant-rich fruits and vegetables that decrease free radicals in your body
. If high cholesterol of high triglycerides are a problem, try cutting back on products that have added sugar and fat
60s and Beyond
. Continue to eat antioxidant-rich, high-fiber foods for chronic disease prevention as you did in your 40s and 50s
. Make sure to consume lean protein sources to decrease a loss of muscle mass
. Consider adding an egg at breakfast or as a snack, as eggs are high in lutein and zeaxanthin which can help prevent age-related macular degeneration