LIVING FOR THE NEXT 50 YEARS

HEALTHY EATING
During the twentieth century scientific advances provided more information about the composition of the food we eat and expanded our knowledge of our nutritional needs. But science has also revealed how little we still know about the ways in which food affects our health. A welcome trend in recent years has been a willingness to examine the nutritional benefits of natural foods often eaten in less developed countries.

EATING FOR THE NEXT 50 YEARS
Many exciting developments are taking place in the science of nutrition. Scientists are beginning to understand why some people live in less developed countries can survive into old age without being plagued by the degenerative diseases that occur in those living so-called 'developed' countries.

Old wives' tales, such as 'eat your greens' or 'an apple a day keeps the doctor away', are achieving scientific respectability as researchers discover that natural food contain beneficial substances that improve health and possibility fight off diseases such an cancer and heart disease. Even quite modest dietary changes can improve the quality of life within a few months.

It's Not All In The Genes

Everyone inherits a set of genes from each parent and that genetic legacy may predispose you to certain diseases. The more that doctors and nutritionists use nutritional means to treat people, the more they realize that just possessing a gene for a certain disease does not mean that an illness will inevitably develop. If the body is provided with a well-balanced and nutritious diet, it has the resources to overcome at least some inherited weakness. Your fiftieth birthday is a good time to consider the best dietry regime to adopt for the next 50 years, but even if you are much older, improving your diet can still achieve a surprising amount.

Our nutritional needs change throughout our lives. At 50+ we need fewer calories, but we still need the same quantity of minerals and vitamins, so the quality of our diet becomes more important.

Recommended Energy Intakes (calories/day)
Men - At 50 2,550 decreasing to 2,100 At 75
Women - At 50 1,940 decreasing to 1,810 At 75
These recommendations will not be enough if you are doing plenty of exercise or heavy physical work.

The Optimum Diet
A healthy diet contains plenty of unprocessed natural food, such as fruit (2-4 portions each day), vegetables (3-5 portions each day), whole grains, beans, seeds and nuts. Non-vegetarians can add modest amount of lean meat and fish. Such a diet provides a good supply of the four major food groups.

• Carbohydrates for energy.
• Protein to repair the body tissues and immune system and maintain a healthy brain.
• Fat for energy reserves, and many other functions, including maintaining a healthy nervous system and brain.
• Fibre for a healthy digestive system and to reduce the risk of heart disease.
• Water is also essential for concentration, energizing the body and decreasing the risk of kidney stones and gallstones.
  
  

Vitamins and Minerals
Vitamins and minerals are only needed in small amounts, but they are essential for health. How much of these minor nutrients we need has been very difficult to calculate because individuals have different needs, and the amounts that are contained in any given food can vary enormously.

Most nutritionists, now believe that it would be preferable to base the minimum daily intake on the amount needed to achieve health. This is even more difficult to measure, however, because 'health' is not easily defined.

Taking Supplements
At 50+, obtaining sufficient vitamins and minerals is more necessary than ever for those who want to stay looking and feeling good, and to reduce the risks of becoming ill. Many people take supplements, but these must be regarded as supplementary to a diet that is as healthy as it can be made, and not as alternative to eating well. This is because natural food contain a huge number of different substances that are only now being identified. It will be many years before their functions are fully understood, and eating the Optimum Diet means that you will be obtaining them naturally every day.

Refined sugar should be eaten as a treat, rather than as an everyday food.

Carbohydrate
Carbohydrate food consist of sugar molecules that have a number of chemical arrangements. As a result, they are digested and absorbed in different ways. Single sugar molecules are glucose and fructose (fruit sugar) double molecules are sucrose ( the 'sugar' in your bowl), maltose (in germinating grain) and lactose (in milk). Starches are made up of long chains of sugar molecules usually glucose. As a result they take longer to be digested and absorbed, so the sugar is released slowly and its level in the blood remains steady. Food that contain single and double sugar molecules are usually absorbed more quickly than starchy food.

These different rates of absorption are important. If your intake of rapidly absorbed sugars is high, the level of glucose in your blood will go up too quickly, even though this is only temporary if your pancreas is working well and producing sufficient insulin to remove the sugar from the bloodstream. The raised glucose increases the likelihood that some of it will become attached to protein molecules, producing 'advanced glycation end products'. It is likely that these may contribute to some of the changes of ageing, including arthritis, cataracts and heart disease, all of which occur earlier in people with diabetes in whom raised blood sugar leves are common.

Energy levels and sugar cravings are easier to control when you eat starchy food, because your body releases the sugar they contain gradually.

How Much Carbohydrate Is Best?
Between 55 and 70 per cent of the Optimum Diet should come from carbohydrate-rich food. Around two-thirds of the food you eat should consist of fruit, vegetables and whole-grain food.

About 80 per cent of carbohydrate should come from food that release their sugar slowly, such as vegetables, including raw root vegetables, pulses and certain fresh fruits. These also contain plenty of water or, as in pulses, a proportion of protein. As a result the carbohydrate they contain is less dense, so you can eat plenty of them, to ensure that you obtain a good supply vitamins and minerals, without putting on weight or causing blood sugar levels to rise to rapidly.

The remaining 20 per cent should come from food that contain more densely packed carbohydrates, such as whole grains, cooked starchy vegetables and dried fruits, or from fruits that have been shown to release sugar more rapidly, such as bananas, oranges, melons, mangoes and pineapples. These food contain valuable minerals and vitamins too, and should not be avoided altogether.






Sugar in carrots is released more slowly when they are eaten raw.




















As far as possible try to eat carbohydrate food that is close to its natural state. Grains, and food made from grains, should be unrefined, such as wholemeal flour, bread, brown pasta and rice. These are more filling and nutritious than products made from white flour and sugar, which have had many nutrients removed during the refining processes. Eat the skins of potatoes and fruit to increse your intake of fibre. Fibre in food slow down the rate of digestion, preventing a peak in blood sugar levels and insulin. Have whole fresh fruit instead of fruit juice, because the juice releases sugar more quickly and contains less fibre.

Sugars From These Foods Are Absorbed Gradually

Grains - Pearl barley, oatmeal, buckwheat, pasta. Pulses - All beans, peas, lentils, peanuts, chickpeas, flour, soya milk. Vegetables - All, except cooked starchy or root vegetables, such as beetroots, carrots, parsnips, pumpkins, sweetcorn, potatoes, sweet potatoes

Fruit - Apples, apricots, fresh pears, grapes, cherries, plums, grapefruit. Fruit Sugar - Fructose. Dairy Products - Milk, yoghurt (without added sugar)

Protein
Protein is made up of base units known as amino acids. Amino acids are the only dietary source of nitrogen, which is needed to maintain and repair the protein structures in the body, such as muscles, hormones and parts of the immune system. In human beings, proteins are made from 21 amino acids, of which about eight are described as 'essential' for adults.

During digestion, protein are broken down into amino acids. These amino acids are used to construct new protein used by the immune system, or to make hormones or the enzymes needed to facilitate many of the chemical changes in the body, including digestion. Very little protein is stored, so it should be eaten every day, and preferably as part of every meal.

Where Protein Found?
For most people the main sources of protein are meat, fish, eggs, milk and milk products, but even non-vegetarians obtain up to half their protein from vegetable sources, such as whole grains, beans, nuts and seeds. Even fruits and vegetables contain very small amount of protein.

It is believed that the way the body uses animal protein differs from its use of vegetable protein. An excessive amount of protein from animal sources may increase the risk of developing a number of diseases, including high blood pressure, cancer and osteoporosis.

Protein is needed for the repair of body tissues, and is best obtained from a variety of food sources.

How Much Protein Is Required?
Despite extensive research, the exact amount of protein needed for optimum health is not known for certain. Some scientific studies suggest that older people need more than younger people, while others suggest the opposite. A further complication is that much research has been directed towards avoiding protein deficiency, rather than finding the optimum intake.

At present, the recommended daily intake of protein at 50+ is 0.75mg for each kilogram (or 2.2lb) of body weight. This works out at about 50g (just under 2oz) for a person of average weight. Current recommendations suggest that we should not eat more than double the recommended intake of protein.

A Guide To Protein In Food
Each of these portions contains 12g (just under 1/2oz) of protein:
- 60g (2oz) lean meat
- 60g (2oz) fish
- 45g (11/2oz) cheddar cheese
- 400ml (14fl oz) skimmed milk
- 100g (31/2oz) oatmeal (uncooked)
- 100g (31/2oz) puffed wheat
- 130g (41/2oz) wholemeal bread
- 60g (2oz) peanuts
- 100g (31/2oz) walnuts
- 60g (2oz) sunflower seeds
- 150g (5oz) tofu
- 170g (6oz)red kidney beans (cooked)

The fat in nuts, such as cashews, is richer in healthy monounsaturated fat than the fat found in red meat and whole dairy products, which is mostly of the saturated variety.

Fat
Fat is an important component of the diet: it is present in every cell membrane and is essential for the nervous system to function normally. Fat is needed to enable fat-soluble vitamins to be absorbed from the diet and used by the body's cell. A major problem with fat is that it contains twice as many calories as either protein or carbohydrate.

Any fat that is not burned to release energy is stored in the body as fatty tissue, but it can also be deposited in major arteries. To avoid obesity and reduce the risk of developing heart disease and cancer, it is best to limit your fat intake to 25-30 per cent of calories: this is 55-66g (2-3oz) daily if you eat a 2,000-calorie-a-day diet.

In general, these fats should be eaten sparingly because, when eaten in excess, they have been linked with heart disease, strokes, obesity, multiple sclerosis and cancer. Saturated fats are found in red meat, full-fat dairy products such as whole milk, butter and cheese and coconut. People with heart disease are often advised to avoid them altogether. Monounsaturated fat is found in olives, almonds, avocados, peanuts, pecans, cashews, hazelnuts and macademia nuts, and it appears to provide some protection against heart disease.

The best sources of unsaturated fats are natural cold-pressed oils, whole seeds and nuts, oily fruit, such as avocados and oily fish. Olive and rapeseed oil (canola) are best to cook with because they are more stable when heated than corn, safflower and soyabean oils.

Essential Fats
Some polyunsaturated fats are known as 'essential fats' because they cannot be made in our bodies and have to come from the diet. They are present in all whole, unprocessed food, including dark green vegetables, leaves and herbs, such as spinach, parsley and broccoli.

There are 2 types of essental fat: linoleic from the omega-6 family of fats, and linolenic from the omega-3 family. Omega-3 oils are removed during food processing to extend the shelf life of the food that naturally contain them. Even thugh we need less omega-3 oil than omega-6, scientists now believe that we are eating disproportionately too much omega-6 fat.

Rich Sources Of Essential Fats
Omega-3 fats - Oily fish, Flaxseed (linseed) oil
Omega-6 fats - Safflower oil, Sunflower oil, Sesame oil
Foods that contain both - Soyabeans, Walnuts

Margarine may contain trans fats, which the body cannot easily use, and which contribute to heart disease. Soft margarines are best as they contain fewer trans fats.

What Essential Fats Do
If your diet contains very little fat you may not be obtaining enough essential fats. These help to:

• Maintain energy levels and combat fatigue.
• Prevent food cravings and maintain steady levels of sugar in the blood.
• Reduce depression.
• Bolster your immmune system.
• Keep your skin soft and youthful.
• Possibly reduce the risk of developing cancer.

Making 'Better Butter'
Margarine is not necessarily preferable to butter because it often contains trans fats. The truth is that we should be eating less of both, but you can reduce the saturated fat content of butter if you blend equal weights of butter with either olive oil or rapeseed oil.

Unlike some margarine, this mixture contains very few trans fats, but is soft even when it is refrigerated. It is still, however, fat and should be used sparingly.

Sunflower oil is a good source of omega-6 fats, but these need to be balanced with sufficient omega-3 fats.

Guide To The Fibre Content Of Food
Food

Fruits - 2-4 (grams of fibre per 100g (31/2oz)
Berries - 7-9 (grams of fibre per 100g (31/2oz)
Cooked beans - 5-7 (grams of fibre per 100g (31/2oz)
Vegetables - 1-2 (grams of fibre per 100g (31/2oz)
Wholemeal bread - 7.5 (grams of fibre per 100g (31/2oz)
Beans - 4-7 (grams of fibre per 100g (31/2oz)

Fibre
Fibre is the indigestible parts of plants. Insufficient fibre in the diet is linked to many diseases, including heart disease, gallstones, diabetes, arthritis, certain cancers, diseases of the colon and obesity.

Dietary fibre is best obtained from food such as brown rice, wholemeal bread and whole-grain cereal, whole fruit including the skin and vegetables, especially pulses. Nuts and seeds also contain plenty of fibre. They are high in calories, however, and should be eaten only in small amounts even though the fat they contain is rich in essential fats. It is best to obtain fibre from whole food and avoid supplements such as wheat bran, which in large amounts can limit absorption of vital minerals such as calcium, iron and zinc.

Natural unrefined food provide two forms of fibre that have been shown to reduce the risk of developing a number of diseases.

How Does Fibre Help?
Fibre assists in controlling appetite by ensuring that you feel full for longer after a meal, and at the same time it regulates the release of glucose into the bloodstream. Insoluble fibre, found in a whole wheat, corn and brown rice, increases the bulk of the stool, reducing the risk of both constipation and the development of diverticular disease, in which the wall of the colon (large bowel) is weakened, and helps to prevent haemorrhoids (piles). Soluble fibre, which occurs in apples, carrots, barley and oats, helps to reduce cholesterol and to balance sugar levels in the blood.

How Much Fibre Is Needed?
Average intake of fibre for adults has been calculated to be about 11-13g a day (less than 1/2oz). This should be increased to 18g (1/4oz) through increased consumption of fruit, vegetables and whole-grain products.

Water
Drinking sufficient water is essential for health, yet many people are mildly dehydrated. Almost two-thirds of the human body consists of water. We can do without food for much longer than we can survive without water. It is best not to use filters that remove the calcum and magnesium from hard water because these minerals appear to reduce the risk of heart attacks and strokes.

Water is lost from the body through the kidneys, skin and lungs. Physiologists calculate that adults need to produce at least 1/2 litre (about 1 pint) of urine each day to remove waste products. In addition, even on a cool day, a minimum of 1 litre (2 pints) of water is lost through the lungs and skin-more when you are sweating.

To be on the safe side, an intake of water that is double the minimum loss is needed. This safety margin can be obtained by eating seven portions of fruit and vegetables each day. So adults eating the Optimum Diet need to drink at least an additional 1-11/2 litres (2-3 pints) of water each day, and more in hot weather, or when exercising strenuously. Don't rely on thirst to tell you when to drink more, though; as we age, thirst becomes a less sensitive indication of dehydration. Large amounts of tea, coffee and alcoholic drinks are not recommended because they act on the kidneys to increase the amount of urine that is produced, and increase the amount of other substances, such as caffeine and alcohol, that have to be processed and removed from the body.

Water Power
Drinking enough liquid can:

• Increase concentration.
• Energize your body.
• Maximize your immune system.
• Help prevent constipation.
• Rehydrate the skin.
• Lower the risk of developing gallstones, kidney stones and even bladder cancer.