After 50 years, metabolism slows down and keeping the line becomes more difficult. A dietician identified 6 flagship foods to put on her plate to stay in shape and avoid extra pounds.
Cruciferous vegetables
Broccoli, curly cabbage, cauliflower … These vegetables rich in nutrients are real protectors. “”Antioxidants present in these vegetables help eliminate free radicals, which can possibly contribute to chronic diseases such as heart disease and cancer“Explains Lena Bakovic, dietician-nutritionist.”They are also rich in dietary fiber, which facilitates digestion and also plays on satiety“.
The berries
Raspberries, strawberries or blueberries, these berries concentrated in fiber and nutrients are excellent allies. “”They also have a carbohydrate content lower than some other fruits“, Specifies the expert. A characteristic that helps limit blood sugar peaks and,”But also to prevent an excessive carbohydrate contribution, which makes it possible to avoid unwanted weight gain over time“.
Leaf vegetables
Roman salad, spinach, chard … These green vegetables bring fibers and antioxidants. “”They are full of antioxidants, nutrients and dietary fibers. And their fiber content helps prevent excess food, while helping you maintain your weight (or weight loss) goals)“, Underlines Lena Bakovic.
Legumes
Chickpeas, white beans or lenses, these vegetable proteins rich in fiber quickly hungry. According to the dietician, they “promote the feeling of satiety and help reduce food desires“.
Foods rich in probiotics
Kéfir and Greek yogurt support intestinal health and satiety. “”Greek yogurt is richer in protein compared to traditional yogurts and can also contribute to a prolonged feeling of satiety“Indicates Lena Bakovic.”It is ideal for snack or as part of a meal, breakfast, for example“.
Healthy fats
Olive oil and avocados provide beneficial fats for the body. “”They are particularly beneficial for the heart, help reduce inflammation and the risk of chronic illness in people over 50“Concludes the nutritionist.