diet chart for 40 to 45 age group
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Basic Diet Guidelines
When you hit 40, you don't get to eat as many calories as you did in your 20s. This means you have even less room for unhealthy choices. Calorie needs vary depending on activity, but in general men between 40 and 50 need 2,200 to 3,000 calories a day. To keep your weight in check and ward off disease, meet your calorie needs by eating more whole, less-processed foods such as fruits, vegetables, whole grains, lean sources of protein and low-fat dairy foods.
Energize With a Good Breakfast
Whole grains are a good way to energize your day. Plus, the fiber in whole grains may help lower your risk of colon and prostate cancer, according to the Academy of Nutrition and Dietetics. A healthy breakfast option might include a bowl of unsweetened whole-grain cereal topped with fresh fruit such as a banana or blueberries with nonfat milk, or a breakfast sandwich made with a whole-wheat English muffin, scrambled eggs made with two egg whites and one egg yolk and a slice of low-fat cheese. Serve the sandwich with sliced cantaloupe and a cup of nonfat milk.