Nutrition Guide
Heart-healthy eating for active parents 40+
Daily Calorie Target
Based on your profile (50 yr, 80kg)
Nutrition Tips
Prioritize Protein
Aim for 25-30g of protein per meal to maintain muscle mass. Good sources: lean chicken, fish, eggs, Greek yogurt, tofu, and lentils.
Watch the Sodium
Keep sodium under 1,500mg daily. Flavor food with herbs, spices, lemon juice instead of salt. Rinse canned beans and vegetables.
Fiber is Your Friend
Aim for 30g of fiber daily from whole grains, fruits, vegetables, and legumes. Fiber helps manage weight and supports heart health.
Healthy Fats
Include sources of omega-3s like salmon, walnuts, and flaxseed. Use olive oil for cooking and avocado for creamy texture without saturated fat.
Stay Hydrated
Drink 8-10 cups of water daily. Herbal teas and water-rich foods (cucumber, watermelon, oranges) count toward your intake.
Calcium & Vitamin D
Support bone health with low-fat dairy, fortified plant milks, leafy greens, and safe sun exposure or a supplement if needed.
Meal Ideas
Breakfast
- Oatmeal with sliced banana, walnuts, and a sprinkle of cinnamon
- Greek yogurt parfait with berries and low-sugar granola
- Scrambled eggs with spinach and whole-grain toast
- Smoothie: spinach, banana, protein powder, almond milk, flaxseed
Lunch
- Grilled chicken salad with mixed greens, avocado, and vinaigrette
- Tuna salad lettuce wraps with cucumber and tomato
- Lentil soup with a side of whole-grain crackers
- Turkey and avocado sandwich on whole-wheat bread with side salad
Dinner
- Baked salmon with roasted broccoli and quinoa
- Stir-fried tofu and vegetables with brown rice
- Lean beef stir-fry with bell peppers and snap peas
- Grilled chicken breast with sweet potato and steamed green beans
Snack Ideas
- Apple slices with almond butter
- Handful of unsalted almonds and a piece of fruit
- Cottage cheese with pineapple chunks
- Hummus with carrot and cucumber sticks
- Small handful of dark chocolate chips and walnuts