9 Tasty and Healthy Salad Recipes – Easy Home made Vegetarian Salads

9 Tasty and Healthy Salad Recipes – Easy Home made Vegetarian Salads

With the increasing consciousness about the importance of health and fitness, more and more people have started to eat healthy and engage in regular workouts but the lack of time and the ever-busy work schedule often prevents us from preparing healthy food at home. So, people are opting for simple 1200 calorie diet plan which contain easy to prepare vegetarian and non-vegetarian salads high in protein, fiber, and vitamins. Vegetarian salad recipes are easy to prepare and help in increasing satiety which in turn reduces the propensity to feast on unhealthy junk foods. Usually, junk foods are extremely harmful to the body and are devoid of any nutrition. Healthy salads for lunch and dinner made from fresh vegetables and dairy products provides several nutrients, vitamins and essential minerals required for human body and aids in weight loss.

We all know that, in order to be healthy we need to consume healthy and protein-rich foods. What most of us don’t know is the fact that, every burnt protein and vitamin of food is converted into carbohydrate. Carbohydrates are nothing but ready glucose. These glucose compounds are utilized by our body immediately, and the excess compounds will get converted into fat and cholesterol. This happens because of exceeding levels of body glucose. Most of us consider these junk as a symbol of status. But before it is late let us realize the harm of these foods:

• Junk foods are the primary reason for the obesity. From every 10 of the obese people, 9 are affected because of junk foods.
• Junk foods are the reason for the increased heart rate, kidneys, liver, and digestive problems.

It’s just a drop of poison that can contaminate the whole ocean. Preferring health over taste is the fact we must accept. Most of us consider just the taste factor to judge food. Here comes the battle of troy on food. The nutrition is always pushed behind when the taste starts to fight. It’s time for people to shift those regular junky meals to some real healthy ones. Modern nutritionists put a strong emphasis on the importance of fruits and vegetables in the daily diet, and it should ideally comprise 4 to 5 servings per day.

9 Tasty and Healthy Salad Recipes

We don’t prefer salads because of its raw taste. When everything in the world can be tasty, why can’t be salads? Here are some of the easy healthy salad recipes that are extremely delicious and wholesome.

Appcat Salad

This is one of the easy vegetarian salad recipes that contain the goodness of fresh and colourful vegetables rich in beta-carotene, vitamins, minerals and fiber that is essential for weight management. It also contains bean sprouts which is one of the best vegetarian sources of protein. Some of the healthiest sprouts to eat on a daily basis are bean sprouts, green gram sprouts, alfalfa sprouts and lentil sprouts.

Ingredients:

• 1 carrot
• 1 celery stalk
• 1 apple
• 1 cup bean sprouts
• 3⁄4 cup sprouts
• 1⁄2 cup sunflower kernels

For Dressing:

• 1 tablespoon lime juice
• 1 tablespoon finely chopped coriander
• 2 tablespoons sunflower oil
• 1⁄2 teaspoon sesame oil
• 1⁄2 teaspoon reduced-salt soy sauce
• 1 teaspoon grated fresh ginger
• pepper to taste

Directions to Prepare:

Cut the carrot into thin matchstick sized pieces. Cut the celery into the same size. Core the apple and chop it. Combine the carrot, celery, apple, bean sprouts, sprouts and sunflower kernels in a mixing bowl. For dressing, whisk together all the ingredients, seasoning with pepper. Mix it with the salad, toss well and serve.

Crunchy Cracks

This is one of the most nutritious writing paper patriotic healthy salads recipes that is made from a combination of cabbage, carrots, and yogurt. Not many of us know, but cabbage is actually a great vegetable for weight loss having just 33 calories per cup. Low-fat yogurt is a powerhouse of protein that is essential for cell growth, tissue repair, and muscle building. It is an amazing substitute for non-vegetarian sources of protein like meats. Therefore, this salad can be a great inclusion to healthy bodybuilding diet for vegetarians.

Ingredients:

• 200 g of cabbage finely chopped
• 1 large carrot
• 4 onions, finely chopped
• 150 g plain low-fat yogurt
• pepper to taste
• 30 g radishes, sliced
• 1⁄3 cup unsalted roasted peanuts
• 4 tablespoons chopped parsley

Directions to Prepare:

Mix the cabbage, carrot and onions in a large bowl. Stir the yogurt and season with pepper. Dress this onto the cabbage mixture and toss well. Just before serving, top it with the radishes, peanuts, and the parsley.

Broccoli Salad

Load up on healthy antioxidants, vitamins, and minerals with this amazingly delicious broccoli salad that is one of the quick salad recipes that you can make on the days you are pressed for time. Broccoli is packed with vitamins K, C, A, and B2 along with fiber, folate, pantothenic acid, chromium, phosphorus, manganese and potassium that are extremely beneficial for overall health. Chickpeas are an amazing hunger control food that is high in protein and fiber. This potent combination is effective in promoting weight loss in a healthy way. This is undoubtedly one of the balanced and nutrition rich salad recipes that can be included in the 30 day weight loss plan that is based primarily in fruits and vegetables.

Ingredients:

• 1/3 cup crumbled cheese
• 1/4 cup plain yogurt
• 1 tablespoon lemon juice
• 1 clove garlic, diced
• 1/4 teaspoon pepper
• 250 gms of broccoli crowns (about 3 cups)
• 500gms of chickpeas, rinsed
• 1/2 cup chopped red bell pepper

Directions to prepare:

Mix the crumbled cheese, yogurt, lemon juice, garlic and pepper in a bowl. Add broccoli, chickpeas, bell pepper and mix them well. Serve at room temperature or chilled.

Rainbow Salad

Usually, kids and teens are fussy about eating vegetables but this is one colourful salad that they are definitely going to love. This is one of the complete healthy salad recipes for dinner that the whole family will enjoy without any complaint. The rainbow salad contains a wide range of colourful vegetables such as bell peppers, carrots, broccoli, and onions. Bell peppers are not loved just because of their stunning colours, but for their low-calorie content as well. A cup of bell pepper supplies the daily recommended requirement of vitamins A and C and is loaded with phytochemicals and carotenoids that have potent anti-inflammatory benefits. This rich combination of nutrient rich vegetables in this salad makes it an integral part of any healthy food chart.

Ingredients:

• 1 and a 1/2 cup of diced bell pepper
• 1 and a 1/2 cup of chopped broccoli
• 1 cup shredded carrots
• 1/2 cup diced radishes
• 1/2 cup of cream
• 50 gms of finely diced onions

Directions to Prepare:

Take bell peppers, broccoli, carrots, radishes, dressing and onion in a medium bowl. Toss to mix. You can also add up few herbs and spices to taste and serve chilled.

Almach Salad

The list of recipes for healthy salads is incomplete without the inclusion of spinach into it. This leafy green vegetable is a rich source of iron, folate, vitamins A, B2, C and K along with calcium, potassium, and magnesium. The fiber present in spinach helps in keeping you satiated for a longer period of time while the antioxidant beta-carotene reduces the risk of various types of cancer and prevents skin aging. Avocados are a powerhouse of nutrition and contain healthy fats like oleic acid. The combination of spinach and avocados in this salad makes it the perfect vegetarian salad for people with mesomorph body type.

Ingredients:

• 250 grams of fresh spinach diced
• 1 tomato, sliced
• 1/2 cup thinly sliced onion
• 1/2 medium ripe avocado, peeled and sliced
• 1/4 cup toasted and sliced almonds
• 1/3 cup of red wine vinaigrette

Directions to Prepare:

In a large salad bowl, combine homework help financial management the spinach, tomato, onion, avocado, and almonds. Drizzle with vinaigrette and toss to coat. Serve immediately.

Alerry Salad

This is a delicious and sweet salad that can also work as a healthy dessert when you are craving something sweet. This is one of the best healthy salad recipes that contain the goodness of almonds, raspberries, and romaine lettuce. Almonds are the healthiest of nuts that is rich in biotin, vitamin E, vitamin B2 and minerals like manganese, copper, phosphorus, and magnesium. Almonds are extremely beneficial for weight loss and snacking on almonds on a daily basis is effective in maintain body weight at a healthy level. Raspberries are the healthiest of berries rich in antioxidants like anthocyanins, flavonols and tannins that beneficial in neutralizing the negative effects of oxidative stress and preventing the onset of chronic diseases. The vitamin E and antioxidants in almonds and raspberries are really beneficial for skin health that provides and healthy glow to the skin and prevents premature skin aging. This salad is the best way to get clear healthy skin through diet.

Ingredients:

• 4 cups of torn romaine lettuce
• 1 cup fresh raspberries
• 1/2 cup toasted and sliced almonds
• 1/2 cup raspberry jam
• 1/4 cup white wine vinegar

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• 1/4 cup honey
• 2 tablespoons of vegetable oil

Directions to Prepare:

In a salad bowl, combine romaine, raspberries and almonds. In a blender, combine the remaining ingredients; cover and process until smooth. Serve the salad with raspberry jam topping.

Quinoa and Tofu Salad

This is one of the easy whatsapp spy without access to target phone home recipes for salads that is jam packed with nutritious ingredients like quinoa, olive oil, bell peppers, tomatoes, and cucumbers. The benefits of olive oil for body and overall health need no new emphasis. It is the healthiest of oils that is a rich source of essential fatty acids. Quinoa is a mildly flavored gain rich in protein and is an amazing substitute for rice. It is loaded with minerals, folate and fiber and contains no gluten. Being higher in fiber than most of the food grains, quinoa is the best choice for weight watchers because it helps in enhancing satiety and preventing the craving for unhealthy foods.

Ingredients:

• 1 cup of rinsed quinoa
• 1 cup of baked smoked tofu cut into cubes
• 1 yellow bell pepper diced
• 1 tomato diced
• 1/2 cucumber diced
• 1 tablespoon of chopped parsley
• 1 tablespoon of chopped mint leaves
• 2 cloves of garlic minced
• 2 tablespoons of lemon juice
• 1 teaspoon of black pepper powder
• 1 teaspoon of salt
• 2 cups of water
• 2 tablespoons of extra virgin olive oil

Directions to Prepare:

Boil the water in a saucepan and add 1/2 teaspoon of salt to it, pour the quinoa and reduce the heat to simmer. Cover the quinoa and cook till the water is absorbed. It will take 15 to 20 minutes approximately. Now, pour the quinoa in a baking tray and spread it evenly so that it cools down. Mix the lemon juice, garlic, remaining salt and pepper in a large bowl and the cooled quinoa to it along with the tofu, bell pepper, tomatoes, cucumber, mint and parsley, toss well and serve.

Green Pea Salad with Cheese

This is one of the vegetarian easy recipes for salad that you can make anytime you want. The combination of green peas, bell pepper, and lettuce, makes it a power-packed vegetarian salad. Green peas are a great diet food because they are high in protein, fiber and micronutrients and low in fat. A cup of green peas has only 100 calories. Lettuce is an integral part of almost all types of salads and is an effective weight loss food that contains almost zero calories. If you are worried about the mayonnaise and cheese, then you can go low on these two ingredients.

Ingredients:

• 1 cup of green peas
• 1/2 cup of mayonnaise
• 1/2 cup of diced red bell pepper
• 1/2 cup diced celery
• 2/3rd cup of grated cheddar cheese
• 3 lettuce leaves
• 1/2 cup diced celery
• Salt and pepper powder to taste

Directions to Prepare:

Take a large glass bowl and mix mayonnaise, salt, pepper, red bell pepper and celery together. Now pour in the peas and cheese and mix well. Now, drizzle the chopped lettuce leave from above and serve at room temperature.

Crispy Cucumbers and Tomatoes Salad

This is one of the simplest of vegetarian salad recipes that can be enjoyed any time you want. It can be consumed as an evening snack or coupled with protein-rich foods during lunch or dinner. This simple salad is extremely effective for weight loss, and both cucumber and tomatoes are frequently used in home remedies to lose weight. Tomatoes and cucumbers and extremely low in calories and high in water content that keeps you satiated for a longer period of time without adding extra calories through food.

Ingredients:

• 1/2 cup of sliced cucumber
• 1/2 cup of tomatoes cut into wedges
• 2 tablespoons of olive oil
• 1/4th cup of sliced onions
• 1 tablespoon of chopped parsley
• 1 tablespoon of chopped basil
• 2 tablespoons of balsamic vinegar
• 1 teaspoon of white sugar
• Salt to taste

Directions to Prepare:

Mix the vinegar, salt, sugar, olive oil, parsley and basil leaves in a large bowl and then add the cucumbers, onions and tomatoes to it, toss well and keep aside for 15 minutes before serving.

These are our 9 tasty and healthy salad recipes which can also be included in the natural diet for healthy hair. People started to take salads and made it evident that health is what matters the most. The tastes of salads depend on the ingredients we use. So you can add up herbs and spices to these salads in order to enhance the flavors.

But it is not enough to achieve a healthy and fit body only by eating salads, what you drink throughout the day also has a significant impact on your health and weight. Swipe the unhealthy soda and sugary drinks with healthy drinks and beverages like green tea, lemon tea and ginger tea. The benefits of green tea for weight loss are well known. Make the most out of the weight loss benefits of green tea and enjoy a fit and healthy body.

Weight Loss Diet Charts for Mature Adults from Age 31 to 50 Years

Weight Loss Diet Charts for Mature Adults from Age 31 to 50 Years

Aging is a natural process and no power on earth can prevent the natural flow of time and the signs of aging it leaves behind on the human body. But aging does not mean the loss of health and vitality. Most people in their in their 40s and 50s remain very much stable and in reality there is less prevalence of stress and depression among mature adults compared to younger adults. But the normal age-related changes do affect the lifestyle of mature adults. Some common age-related physical changes include hypertension, an increase in body weight, heart diseases, diabetes and increasing chances of arthritis and osteoporosis along with changes in mental health and mental processes. The best thing one can do to stay strong and healthy and age in a graceful manner is follow a balanced and healthy diet plan that includes all the essential nutrients in the right proportion along with daily workouts to lose fat and maintain healthy body weight.

Weight Loss Diet Charts for Mature Adults from Age 31 to 50 Years

Daily Calorie Requirements of Mature Adults as per Gender and Level of Activity

Aging increases the risk of chronic diseases such as heart diseases, stroke, high blood pressure, type 2 diabetes, high cholesterol, etc. along with risk of osteoporosis and weak bones in case of women. So, it is imperative to include all food groups in your daily eating plan in order to get the vital nutrients required for proper functioning of the body.

As people age they require fewer calories because the basal metabolic rate drops over time. People with a muscular structure will burn more calories compared to people with less muscular built. Therefore, both men and women should consume the exact number of calories that are required to either maintain the current weight or to promote weight loss in order to achieve a healthy weight. Although a lot of people follow generalized 1200 calorie meals in order to promote weight loss, the exact number of calories one should consume each day depends on gender, height, body weight, body composition, and activity level. However, it has been seen that women with more or less physically inactive lifestyle should consume 1600 to 1800 calories per day while women with active lifestyle should consume 2000 to 2200 calories per day. Men with sedentary lifestyle should consume 2000 to 2200 calories per day and those with active lifestyle should consume 2400 to 2800 calories per day.

Gender	Sedentary Lifestyle	Active Lifestyle
Mature Women	1800 calories	2200 calories
Mature Men	2200 calories	2800 calories

It is vital to explain the terms sedentarily and active used in the table above in order to get a better idea about the daily routine and level of physical activity of the group of people mentioned in this table.

“Sedentary” – The word sedentary here signifies a lifestyle that encompasses only light physical activity associated with regular day-to-day life with no additional exercise or workouts.

“Active” – The word active here signifies a lifestyle that comprises at least daily walking of more than 3 miles per day at the speed of 3 to 4 miles per hour or involvement in sports along with light physical activity related to usual day-to-day life.

Healthy 1800 Calorie and 2200 Calorie Diet Charts for Mature Adult Women

Women go through a series of physical and psychological changes through different stages of their lives. It begins at puberty and onset of menstruation, continues through pregnancy and motherhood, perimenopause and ends at menopause. So, whatever be the age, committing to a healthy diet not help you look and feel your best but also helps in reducing complications of PMS, stress, pregnancy and nursing and eases the symptoms of menopause.

A balanced and well-rounded diet consisting of whole grains, fruits, vegetables, lean proteins and healthy fats provides plenty of energy to the body and helps in sustainable weight control even in the 30s and 40s. In general, the calorie requirements decreases gradually as we enter our 30s and 40s, and a mature woman usually requires 1800 to 2200 calories per day, 1800 calories for sedentary females and 2200 calories for active females. One of the chief diet tips for women in their 40s is that in order to lose weight at the age of 40 one should lower the total calorie intake by 500 calories a day in order to lose 1 pound each week. These long term diets work in a much more sustainable manner compared to quick 7 days diet plan for weight loss.

1800 Calorie Diet Plan for Mature Women with Sedentary Lifestyle

A balanced 1800 calorie diet plan is considered one of the healthy diets for women in the age group of 30 to 50 years who have a more or less sedentary lifestyle and who want to maintain their weight at a healthy level. Active women in their 30s and 40s can also follow this diet in order to promote weight loss. 50% of the calories in this diet come from carbs, 30% from proteins and the rest of the 20% from healthy fats. Foods from all major food groups such as fruits, vegetables, whole grains, nuts, dairy, and proteins are included in this diet in order to make it healthy and wholesome.

An 1800 calorie diet plan is divided into 3 meals and 2 snacks; each meal consists of approximately 400 calories and each snack consist of approximately 300 calories.

Breakfast – 2 scrambled eggs, 2 slices of whole grain toast, 1 tablespoon of butter, ½ cup melon, 177 ml orange juice

Mid-Morning Snack– 1 cup of low-fat yogurt, ½ cup fresh or frozen berries

Lunch – 1 cup of cooked brown rice, 58 grams of chicken, 1 plate salad made with cucumber, lettuce, tomato, carrot and onion

Evening Snack – ½ cup of dried fruits and nuts mixture

Dinner – Chicken sandwich made with 2 slices of whole-grain bread, 56 grams chicken breast sliced, 1 slice of low-fat cheese, lettuce, tomato and cucumber

2200 Calorie Diet for Mature Women with Active Lifestyle

A 2200 calorie diet is a healthy diet for adults – both male and female. This diet is appropriate for active women 31 years of age or older. 2200 calorie diet also meets the daily calorie requirements for men between the age of 31 and 50 years with a sedentary lifestyle. The 2200 calorie diet plan should include all the nutrients needed for healthy functioning of the body such as proteins, vitamins and minerals, therefore, it is necessary to be careful about the number of servings from different food groups. A healthy diet chart for 2200 calories should include fruits and fruit juices, leafy vegetables, whole grains, low-fat dairy products, meats and beans and healthy oils.

A 2200 calorie diet plan is divided into 3 meals and 2 snacks, each meal containing roughly 600 calories and each snack containing roughly 200 calories.

Breakfast – 3/4th cup of cold cereal, 1 cup of low-fat milk, 1 cup coffee, 1 medium-sized banana

Mid-Morning Snack– 170 grams yogurt, 1 medium-sized apple

Lunch – 1.5 cups cooked brown rice, 113 grams chicken, 1 small salad made with fresh greens, tomato, onion, cucumber and 2 tablespoons of dressing, ½ cup steamed broccoli

Evening Snack – 2 slices of whole wheat bread with 4 teaspoons of jelly and 2 tablespoons of peanut butter

Dinner – 2 slices of whole-wheat bread, 85 grams chicken breast sliced, 2 cubic inch cheddar cheese, 2 tablespoons mayonnaise, 1 medium-sized apple

Importance of a Balanced and Healthy Diet for Mature Women

With increasing age, the energy requirement of the body decreases whereas the protein requirement increases. Women in their late 30s and early 40s start experiencing the symptoms of menopause. Hormonal changes during this period lead to loss of calcium from the bones and increase the risk of osteoporosis. Therefore, it is important to include specific nutrients in their diet to stay healthy and fit.

• The digestive and immune power also weakens because it becomes harder for the body to absorb nutrients.
• Change in body composition at this stage along with reduced physical activity leads to a reduction in energy requirements of the body.
• The requirement of proteins increases at this age because it is necessary for fighting infections, repairing tissues and fractures and maintaining nitrogen equilibrium.
• Vitamin D is an essential nutrient that aids the body to use calcium and also improves immune functions. Mature women should try to get as much of vitamin D as possible from foods sources and by enjoying the sunlight for at least 10 minutes every day.
• Women who are 40 should limit or avoid high-fat and high-sodium meats, high-fat dairy products, sugary drinks and refined grains in order to reduce the risk of chronic diseases such as hypertension, high cholesterol, type 2 diabetes and heart disease.
• Some essential minerals for the body are calcium, iron and zinc and a mature woman’s diet should be rich in all three of them.
• Mature women should consume 1000mg of calcium daily in order to meet the calcium needs of the bones.
• This is still a busy stage of a person’s life, so it best to target an easy and flexible diet that will allow you to take care of both your health as well as family obligations at the same time.

Healthy 2200 Calorie and 2800 Calorie Diet Charts for Mature Adult Men

Most men tend to neglect their health during their 20s and 30s which results in overweight issues, obesity and other chronic diseases such as hypertension, type 2 diabetes and high cholesterol levels by the time they reach their 40s. But, bringing a few healthy changes in the lifestyle and making smart food choices is all it takes to stay strong and healthy even in the 40s and 50s. With age, the metabolism of the body decreases, so the daily diet should no longer consist of pizzas and beer. It’s time to switch to healthier high protein foods.

Some of the best natural protein foods are eggs, chicken breast, salmon, and quinoa. The number of calories that a man aged 31 to 50 years needs to consume on a daily basis is based on his activity level. While a sedentary man needs around 2200 calories, an intensely active 40-year-old man needs approximately 2800 calories. Eating 500 calories less than what is needed to maintain the weight can help men older than 40 to lose 1 pound every week.

2200 Calorie Diet Plan for Mature Men with Sedentary Lifestyle

A healthy diet plan for men comprising of 2200 calories can help mature men between the age of 31 to 50 years to maintain their weight at a healthy level even without daily exercise and intense physical activities. It is also one of the best diets for men who want to lose weight by combining it with daily exercises for 1 hour. A balanced 2200 calorie diet plan should include 3 cup of vegetables, 2 cups of fruits, 7 ounces of grain, 6 ounces of protein-rich foods, 3 cups of dairy foods and 6 teaspoons of healthy fats or oils.

A 2200 calorie diet plan is distributed into 3 meals and 2 snacks, each meal comprising roughly 600 calories and each snack comprising roughly 200 calories.

Breakfast – 250 grams non-fat cottage cheese, 1 cup strawberries, 1 slice whole grain toast topped with 85 grams sliced chicken breast

Mid-Morning Snack – 125 grams non-fat yogurt, 1 orange

Lunch – 1 cup cooked brown rice, 200 grams grilled or baked fish, 2 cups of steamed green beans, 1 plate leafy green salad

Evening Snack – 30 grams peanuts, 1 cup of carrot sticks

Dinner – 2 cups mixed vegetables (carrots, tomato, and bell peppers), leafy green salad (lettuce and spinach), 170 grams grilled chicken breast, ½ cup cooked beans, 1 pear

2800 Calorie Diet Plan for Mature Men with Active Lifestyle

Mature men in their 30s and 40s can follow a well-planned 2800 calorie diet plan if they have a highly active lifestyle. This is one of the best diets for men because it has a variety of healthy food choices. A 2800 calorie diet must include 2.5 cups of fruits, 3.5 cups of vegetables, 10 ounces of grain, 7 ounces of protein from meat, beans, nuts, seeds and eggs and 3 cups of dairy products. However, it should be low in saturated fats, trans fats, and refined grains. This adult diet is ideal for those men who include daily physical exercises for 1 in their routine.

A 2800 calorie diet plan is segregated into 3 meals and 2 snacks, each meal comprising of approximately 700 calories and each snack comprising of approximately 350 calories.

Breakfast – 1 cup cooked oatmeal, 1 slice whole wheat bread, 2 teaspoons of margarine, 1 cup skim milk, 1 boiled egg, ½ cup orange juice

Mid-Morning Snack – 1 cup skim milk, 2 tablespoons peanut butter, 9 graham crackers, 1 cup melon

Lunch – 3/4th cup cooked brown rice, 113  grams baked fish, ½ cup cooked broccoli, 1 tablespoon margarine, 2 cup lettuce salad, 1 cup skim milk, 2 small oat cookies

Evening Snack – 8 non-fat whole wheat crackers, 28 grams reduced fat cheese, ½ cup fruit punch

Dinner – 113 grams grilled chicken breast, 1 small baked potato, 1 slice whole wheat bread, 1 tablespoon margarine, ½ cup steamed cauliflowers, ½ cup cooked carrots, ½ cup low-fat yogurt

Importance of a Balanced and Healthy Diet for Mature Men

As a person ages, it becomes more challenging to lose weight and people find that they can no longer eat like they used to when they were 20 or 30 years old. This happens because the metabolism of the body slows down with age. Being overweight or obese at this age also increases the risk of developing chronic diseases. Therefore, a balanced diet plan for a man over 40 years should include the right number of calories and a healthy balance of all the nutrients.

• Being overweight is never healthy, but it is more dangerous after the age of 40. Obesity is extremely common among mature adult men and women, and the question of how to overcome obesity can be answered only through a healthy diet and regular physical activity.
• The daily calorie requirement for mature men ranges between 2200 and 2800 calories.
• Proteins should make up 10 to 35 % of the total calories while carbohydrates should make up 45 to 65% of the total calories. The outstanding calories should come from healthy fats like olive oil and nuts.
• Men should also decrease the consumption of sodium because men are more likely to have high blood pressure around the age of 45 compared to women.
• Men in their 40s should be careful about alcohol consumption. Heavy drinking can surge the risk of heart diseases and liver diseases.
• Therefore, it is best to opt for moderate drinking which is defined as up to 2 drinks per day.

Importance of Exercise and Physical Activity for Mature Adults

Mature adults, both male, and female can benefit from daily exercise and physical activity. Physical activities need not be strenuous in order to achieve the health benefits.

Improved Cardiac Health – regular physical activities reduces the risk of heart diseases and high blood pressure in mature adults.

Improved Immune Function – Daily exercise for at least 30 minutes every day helps in boosting the functions of the immune system and helps the body to fight off infections and sickness.

Prevent Osteoporosis – Exercises also protects against the loss of bone mass which becomes is more common in menopausal women. Better bone density reduces the risk of osteoporosis and risk of fractures and broken bones.

Types of Exercises – Mature adult men and women can do 30 minutes of cardio or endurance exercises along with moderately intense strength training. Stretching and flexibility exercises are also important for warming up and cooling down the muscles gradually. They can also practice relaxing yoga and tai chi techniques in order to relieve stress and anxiety.

Live a happy and productive life and reduce the risk of chronic diseases by choosing the particular diet plan as per your daily calorie requirements depending on your lifestyle and level of activities and don’t forget to share your health tips with us.

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