When you cross the age of 40, it becomes imperative to pay more attention to what you eat. Especially what you eat in the starting of your day – your breakfast diet, that is. The right breakfast diet can make all the difference between a tired and an energetic feeling throughout the day. And it can also save you from all the effects of aging to a certain extent. So here we’re going to share with you 6 great breakfast diet ideas that you can implement easily in your lifestyle. Let’s get started:
#1. Healthy Fats
Fats may be richer in calories than proteins or carbohydrates, but if used wisely they can be very useful to keep yourself in shape without getting hungry again and again. That is because they satisfy hunger much better than anything else. You just need to replace the ordinary fats with healthy fats, and then get a little bit of them regularly at the time of breakfast. Two tablespoons of raw nuts, half an avocado or one-two teaspoons of extra virgin olive oil can be enough for that.
#2. Lean Proteins
Proteins are necessary for maintaining muscle mass, and they’re also imperative to keep your metabolism stronger. But keep in mind that your body can consume only 1.05 ounce of protein at a time (especially after the age of 40), so don’t overdo it. For the purpose of breakfast, this quantity can be achieved with a single omelet – nothing more than that!
#3. Calcium
Calcium is the best friend of bones, and 40s is the age when you should start paying more attention to your bone strength. Of course, exercise can help a lot in improving bone strength, but proper intake of calcium is also necessary at the same time. According to ‘Osteoporosis and Related Bone Diseases National Resource Center’ of NIH you must consume at least 0.035 ounces of calcium every day if you’re aged above 40. So, if you don’t consume dairy products (or any other sources of calcium) in the day, including some of them in your breakfast will be nice.
#4. Vitamin D
Just as Calcium is important for bone strength, Vitamin D is important to help absorb calcium from the stomach. It’s also important for a strong immune system. Moreover, a research conducted in Germany has also found a connection between Vitamin D and increased testosterone levels. While the best source of Vitamin D is sunlight, if you can’t get enough of it in your day then include a cup of Vitamin D-fortified orange juice in your breakfast.
#5. Fiber
Adequate fiber consumption is also necessary in your 40s as it plays an important part in maintaining your cholesterol levels. It also keeps your hunger satisfied for enough time so you can keep your portions in check, and improves your digestive system (that’s why great healthcare companies like Digestive Center highly recommend its regular intake). Therefore, high-fiber steel-cut or a cup of shredded wheat cereal are good ideas to start your day with a good dose of fiber.
#6. Carbohydrates
While you should reduce your consumption of carbohydrates after 40, it’s also imperative to not overdo it because everything has its own importance. The right way to control your carbohydrate consumption after 40 is to reduce fast-burning carbs and replace them with slow-burning carbs. Replace sugars, white bread, noodles and potatoes with things like berries, whole-grain bread, whole grain pasta, and sweet potatoes.
Final Thoughts
So these were our 6 easy breakfast diet ideas for people in their forties. If you’ve been following a proper diet plan for quite some time, none of these ideas will require any significant changes on your part. So introduce them in your lifestyle and set yourself for a healthier life in the future.
