To stay active and healthy in middle age, it’s important to make smart food choices. As we get older, our bodies change, and this affects how we need to eat. Here are some key points to think about:

1. Balance Your Macronutrients:

   • Get enough protein to help keep your muscles strong. Aim for around 1.0 to 1.2 grams of protein for every kilogram of your body weight.
   • Carbohydrates should make up about 45-65% of the food you eat each day. Focus on whole grains like brown rice and whole wheat bread.
   • Healthy fats should be about 20-35% of your daily calories. Good sources include foods like avocados and fish.

2. Meet Your Micronutrient Needs:

   • It's important to have enough calcium and vitamin D. Try to get about 1,200 mg of calcium and 800 IU of vitamin D each day to help keep your bones strong.
   • Don’t forget about antioxidants! Vitamins C and E are great for reducing stress in your body, so include foods rich in these vitamins.

3. Stay Hydrated:

   • Drinking enough water is super important. Aim for about 3.7 liters (about 13 cups) of fluids each day for men and around 2.7 liters (about 9 cups) for women. This includes all drinks you consume.

By focusing on these dietary choices, you can boost your health and performance as you age.