Staying slim and energetic can be in adulthood, if you adhere to a healthy lifestyle and, in particular, a healthy diet.

FACT. With age, maintaining a figure in the tone becomes more difficult, but it is possible. If you want to stay in shape longer, then besides regular physical activities and full sleep you will have to pay much attention to what you eat. If in 20 years you can "with a calm conscience" eat tasty, but harmful food, then in 40 years, such a meal will not go unnoticed. Save a healthy and fit figure will help the rules.

RULE 1. For women of middle and old age, foods high in protein. Studies prove that protein diets help women to get rid of fat faster, because dietary protein increases metabolism. Try to add protein-rich foods at every meal. Increase the consumption of chicken, eggs, milk, cottage cheese, fish and beef.

RULE №2. After reaching 40 years of age, you need to maximize the intake of foods high in calcium - hard cheese, nuts, milk, fish and seafood. Calcium helps to maintain the function of bone reconstruction. However, for calcium to be well absorbed, vitamin D is needed, which is contained in oil, liver and fish.

RULE №3. To maintain human health, a sufficient amount of fat is needed. Lack of fat leads to dryness and aging of the skin, problems with joints. Consumed fats must be of high quality. They are found in butter, lard, nuts, fish and fatty dairy products.

RULE №4. Carbohydrates - an important component of the diet. It's impossible to do without them at all. Try to get carbohydrates from cereals, vegetables and fruits. From sweet it is better to refuse, and for dessert - there are dairy products, baked goods from cottage cheese, dried fruits.

RULE №5. Nutritionists are strongly advised to limit portions.

The best option is to eat less, but more often. The optimal portion option is one that visually fit into your palm. In doing so, it is necessary to make a balanced menu, so that the body can receive all the necessary elements. Experts advise to leave half the plate for vegetables (except potatoes), fill a quarter of the plate with high-protein food, and the second quarter - garnish. During the day, make sure you have useful snacks.

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