Middle age care, primary attention to the campaign, maintaining ideal body weight, preventing obesity and osteoporosis caused by aging, second to forget worries, nervous aside to avoid heart attack brought about by pressure and stomach; and third, is the most important part, is the regulation of diet, as follows:

First, eat nutrient dense foods. After middle age, their function started to decline, food must be rich in vitamins, minerals, fiber, but is less fat, less calories. Selected foods include dark green, deep orange vegetables and fruit, whole grains, legumes, low-fat milk and milk products. These foods are referred to as "nutrient dense food". By the mix of these diets, it is easy to meet the nutritional needs of the human body, excess heat does not.

Experts also believe that unless the diet is rich in nutrients, otherwise, the immune system will not sound. Now preliminary evidence, the nutrient dense food, helps to slow the decline of old age immunity.

Second, eat more fish to build immunity. In order to be truly healthy, not only to prevent illness, also have a robust immune response, from an infectious disease to cancer. Research has shown that certain vitamins does affect immune function. Therefore, diet be sure to diversify, and nutritious, but not too much, because some nutrients such as zinc, when excessive, damage to the immune system. Extending scope of vitamin-rich foods, many nutritionists suggest eating more fish. More and more proof: fish and seafood contains-Omega-3 fatty acids special polyunsaturated fat-function, may not reduce acid glycerol in blood and reduce blood clotting, moderate effect of Omega-3 appears to have improved immune function. Although the pledging, particularly in cancer there on its effectiveness, is yet to be further assessed, but at least once a week to eat 2 fish is necessary. When you eat fish, that you don't get skin removed, due to skin cancer function has been confirmed.

Eat nutrient dense foods, because less fat, fat reduction results. To maintain your ideal weight, prevent heart disease, high blood pressure, arthritis, diabetes and other beneficial.

Three, attach importance to unsaturated fatty acids. Low-fat diet, not only can reduce the incidence of heart disease, but also can reduce the incidence of breast cancer, colon cancer and prostate cancer. But note that control the amount of oil is not enough, we must pay attention to cope with various fatty acid ratio.

Saturated fatty acids (mostly animal fats) can cause increased serum cholesterol, to not more than all the oil in the one-third and the rest two-thirds, unsaturated fats (present in canola oil and olive oil) and polyunsaturated fats (present in vegetable oils, such as soybean oil, peanut oil, etc.).

Among fat things, age is also a factor in blood pressure, but with unsaturated fats instead of saturated fats, can not only maintain a normal blood pressure, but also can reduce "bad cholesterol" (low density lipoprotein), and does not reduce the "good cholesterol" (high density lipoprotein), therefore, to achieve the objective of protecting the heart.

Four, light diet to prevent high blood pressure. Some people eat too much sodium (main component of salt) to form high blood pressure without even realizing it. United States National Academy of Sciences has recommended that sodium intake are limited to no more than 2,400 milligrams a day, about 1 teaspoon. It should be noted that many food products containing sodium, so diet to light or extreme hypertension caused by excessive intake of sodium.

five, safety in vegetables and fruits. Eat plenty of vegetables, fruits, grains and beans, you can have all the fiber, it is important to maintain the health of middle age. Such as whole grains, some soluble fiber in fruit and beans, can lower serum cholesterol. Different kinds of fibers together, the function will reduce the risk of colon cancer. If you selected vegetables and fruits, are rich in beta-carotene and vitamin c, you will get a greater range of anti-cancer effects.

Six, drinking milk can prevent bone loss. Middle-aged diet should contain lots of calcium foods, especially low-fat dairy products, rich in calcium, is the best way to prevent osteoporosis.