Nutrition:  Fight Fat with Food as You Age

      

         
       
       They say wisdom comes with age, but does fat
       really have to come along for the ride too?

       Let food blast your fat in time for all of the fun
       that summer brings.

      



Fat and the Age Factor
As you age, your body loses muscle, your metabolism slows down, and belly fat becomes an issue. From middle age, your fat cells actually grow in size until the last quarter of your life when your fat cells shrink in number and size. According to the American Heart Association, middle-aged women gain from one to two pounds a year. This additional weight is widely regarded as fat. We all know that obesity has become a national problem, but did you also know that about half of adults in the United States have an unhealthy amount of belly fat?  

Of course aging is not the only factor impacting your weight. Stress, overall health, hormones, lifestyle, nutrition, and level of physical activity are also all part of the equation. See the article below on how to use exercise to fight fat efficiently.

 

Health Impact

Experts say that excessive body fat results in increased risk of:
 

• dementia and Alzheimer's disease
• diabetes
• stroke
• heart disease

 

Fat or Fiction?

The Body Mass Index (BMI) is a commonly used standard for evaluating weight health. It's a measure of height to weight. The BMI scale does have limitations. It is not reliable for bodybuilders, competitive athletes, elderly, pregnant or lactating women, short people, children under 20, and adults over 65. For the rest of us, it provides a starting point for weight analysis. Experts consider a score of 18.5 to 24.9 a healthy weight score. Scores above that indicate overweight issues and scores below that indicate underweight issues.

 

For people with a BMI between 25 and 34.9, waist circumference is an additional barometer for assessing health. Women in this category should not have a waist size greater than 35 inches and men should not exceed 40 inches. According to some experts, people with greater BMI's should not use waist measurement in this manner. Most personal trainers can help to evaluate your BMI, but your physician should weigh in on this.
 

Good and Bad Fats

Fats are important to your health despite the bad rap. They provide energy and insulation for your bones and organs and are an essential part of cell membranes. Unsaturated fats reduce the risk of heart disease, and omega 3 fatty acids promote brain health.

 

Good fats - unsaturated fats including monounsaturated fats and polyunsaturated fats.

 

Bad fats - saturated fats and trans fats.

 

Bottom line: Don't cut all fats out of your diet. Eat good fats in moderation and eliminate the bad fats as much as possible. Please note that low fat does not necessarily mean low calories, so always check food labels. Sugar has a sneaky way of appearing in "low fat" foods, so you could be doing more harm than good.
 

Fat-Fighting Foods

Although there is some evidence that thermogenic foods such as cayenne and chili peppers, green tea, and ice water can increase your metabolism, the effect is slight. To power up your food, you should focus on incorporating the following fat blasters into a balanced diet loaded with fruits, vegetables, whole grains, lean proteins, and plenty of water:

 

• Apples and apple cider vinegar
• Asparagus
• Beans
• Beets
• Berries
• Cabbage
• Carrots
• Celery
• Cucumbers
• Olive oil (in moderation)
• Oatmeal
• Onions and garlic
• Oranges
• Tomatoes
• Lean turkey
• Whole grain cereal
   

Also ask us about our 5 squares Choice™ meal plan. It's a complete, easy, and healthy solution for women in their 40's and older as well as men who want to add dairy back into their plan. See our coupon below to save on ordering Choice.
 

Please email us or call us toll free at 1.866.5.WE.COOK (1.866.593.2665) if you have any questions. After all, we are only one click away. 

You can also visit our archive page for past newsletter nutrition articles.
 
The health information provided here is for informational purposes only and is not intended to substitute for seeking professional medical care.