Fuel Your Golden Years with Smart, Low-Calorie Nutrition!
Daily Caloric Needs: For people over 60, aim for 1,600–2,000 calories/day based on activity level. Prioritize low-calorie yet nutrient-rich meals to maintain energy and weight balance.
Macronutrient Breakdown:
Protein: Target 20–30% of daily intake (80–100g) to support muscle maintenance.
Healthy Fats: Include 20–35% (35–70g) focusing on omega-3s for heart and brain health.
Carbs: Opt for 45–50% (180–250g) from whole grains and vegetables.
Hydration and Supplements:
Water Intake: Drink at least 2 liters daily, adjusting for climate and activity.
Key Micronutrients: Focus on calcium (1,200mg/day), Vitamin D (600–800 IU/day), and fiber (25–30g/day).
1. Why Jumping Jacks Are Perfect for Beginners
Jumping jacks are a full-body workout that boosts cardiovascular health, burns calories, and improves coordination without needing any equipment.
2. Step-by-Step Guide to Doing Jumping Jacks
Start with feet together and arms by your side, then jump to spread your legs and raise your arms overhead. Return to the starting position and repeat.
3. Tips to Maximize Your Jumping Jack Workout
Begin with 3 sets of 10–15 reps, gradually increasing intensity as your fitness improves. Remember to keep your knees slightly bent to avoid strain.
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