The Best Diet for Middle Age

As you age, your body undergoes a slow metamorphosis due to fluctuations in hormone levels, muscle mass and metabolic rate. Though there's disagreement on the exact age of "middle age," generally, it falls between 25 and 54. During this time, diet choices can have a significant effect on your overall health and well-being.

Lean Proteins/ Fresh Fruits and Vegetable

When you become an adult, you may tend to get less daily exercise than you did when you were a teenager. As a result, your muscles begin to atrophy. You need higher levels of protein to keep muscles strong. Less muscle mass can also lead to unintended weight gain. The best diet for middle age includes foods high in protein and low in fat or calories. Lean meats such as chicken and fish are a quality addition to your diet.

Whole Grains and Bran

In middle age, you can experience a decrease in the efficiency of your intestines. As a result, bowel movements may become less regular and lead to uncomfortable or unpleasant feelings. As a counter attack, you should increase your daily fiber intake. Fiber helps move your bowels in a more consistent manner and prevents diarrhea and constipation, which can inhibit your body from extracting essential nutrients from digested foods. Add high-fiber foods such whole grains, bran and raw vegetables and fruits to your diet for a healthier intestinal tract. Fresh fruits and vegetables are also source of vitamins, minerals and antioxidants that help fight off late-onset diseases like cancer, diabetes and heart disease.

Exclude Grease and Fat

Lack of exercise, muscle atrophy and hormonal fluctuations lead to a slower metabolic rate. This means you may not digest foods as easily as you did when you were younger. You'll need smaller, more frequent meals to prevent heartburn, acid reflux and weight gain. Foods that are less acidic prevent discomfort associated with digestive problems. Exclude from your diet greasy, high fat foods.

Increase Fluids

External features are equally affected by age and diet. Hormonal fluctuations can cause your skin and hair to dry out and appear dull and unhealthy. Increasing the amount of fluids you take in during the day can help keep your body properly hydrated. Water is an ideal source of hydration because it contains no calories or additives.