Aging is a natural process and power on earth can prevent natural flow of time and signs of aging that it leaves behind on the human body. But aging doesn't mean loss of health and vitality. Most people in the 40s and 50s are still very stable, and in fact there is less widespread stress and depression among mature adults compared to younger adults. But natural changes related to age affect the lifestyle of mature adults. Some of the physical changes associated with age include high blood pressure, increased body weight, heart disease, and diabetes, increasing the chances of arthritis and osteoporosis, along with changes in mental health and mental processes. The best thing one can do to stay strong and healthy and age in a graceful way is to follow a balanced and healthy diet plan that includes all basic nutrients in proportion right side by side with daily workouts to lose fat and maintain body weight.

Weight Loss Diet Charts for Mature Adults

Daily Calorie Requirements for Mature Adults by Gender and Level of Activity

Aging increases the risk of chronic diseases such as heart disease, stroke, hypertension, type 2 diabetes, high cholesterol, etc., as well as the risk of osteoporosis in the case of women. Therefore, it is necessary to include all food groups in your daily eating plan in order to get the vital nutrients needed for proper body performance.

Since people of their age need lower calories because the base metabolic rate decreases over time. People with muscle structure will burn more calories compared to people with less built muscle. Therefore, both men and women must consume the exact number of calories required either to maintain the current weight or to promote weight loss in order to achieve healthy weight. Although many people follow the generalized 1200 calories meals in order to promote weight loss, the exact number of one person must consume every day based on sex, height, body weight, body composition, and level of activity. However, it was noted that women with a physically inactive lifestyle must consume 1600 to 1800 calories per day, while women with active lifestyle should consume 2000 to 2200 calories per day. Men with a stable lifestyle should consume 2000 to 2200 calories per day, and those that have an active lifestyle must consume 2400 to 2800 calories per day.


Sedentary Lifestyle

Active Lifestyle

Mature Women

1800 calories

2200 calories

Mature Men

2200 calories

2800 calories

It is important to explain the terms used and active in the table above in order to have a better idea of the daily routine and level of physical activity of the group of persons mentioned in this table.

"Sedentary" The word here denotes a lifestyle that includes only light physical activity associated with regular day-to-day with any extra exercise or workouts.

"Active" The active word here denotes a lifestyle that includes at least a daily walk of more than 3 miles in one day at 3 to 4 miles per hour or participating in sports as well as the usual light physical activity

Healthy 1800 Calories and 2200 Calorie Diets Charts for Mature Adult Women

Women go through a series of physical and psychological changes throughout different stages of their lives. It begins at puberty and the onset of menstruation, continues through pregnancy and motherhood, and diabetes coughs and ends at menopause. So, whatever age, commitment to a healthy diet doesn't help you look and feel your best but also helps reduce monthly complications, stress, pregnancy and nursing and relieves menopause symptoms.

A balanced and well-rounded diet consisting of whole grains, fruits, vegetables, lean proteins and healthy fats provides a lot of energy for the body and helps in controlling sustainable weight even in the 30s and 40s. In general, low calorie requirements gradually as we enter 30s and 40s, a mature order usually requires 1800 to 2200 calories per day, 1800 calories for stable females and 2200 calories for active females. One of the main diet tips for the woman in his 40s is that in order to lose weight at the age of 40 one should lower caorie intake be reduced by 500 calories per day in order to lose 1 pound per week. These long-term diets work in a much more sustainable way compared to a 7-day fast food scheme to lose weight.

Weight Loss Diet Charts for Mature Adults from Age 31 to 50 Years

Medicinal Plants You Can Use to Benefit Your Health

Here's an excellent starting point to learn how to harness the power of medicinal plants. This is only a small sample, of course, once you get your feet wet, it will likely be inspired to explore more and more uses for these healing wonders.

1. Garlic

Eating clove or two fresh garlic a day may actually keep the doctor away, in part because it has an immune, anti-bacterial, anti-virus, and fungal effects. Many of the therapeutic effects are derived from their sulphur-containing compounds, such as as allicin, which also give them their distinctive scent. In general, the benefits of garlic are divided into four main categories:
  1. Reduction of inflammation (reduces the risk of osteoarthritis and other diseases associated with inflammation)
  2. Enhanced immune function (anti-bacterial, anti-fungal, anti-viral, antiparasitic properties)
  3. Improved cardiovascular health and circulatory system (protects against clotting, twisted plates, improves fat, reduces blood pressure)
  4. Toxicity to at least 14 types of cancerous cells (including brain, lung, breast, stomach, pancreas)

In addition, garlic may be effective against drug-resistant bacteria, and research has revealed that as allicin digestion in your body, it produces sulfononic acid, which is a compound that reacts to the free radicals faster than any known compound. This is one of the reasons that the garlic is named as one of the top seven anti-aging foods you can consume.

In order to obtain health benefits, fresh clove must be crushed or shredded in order to stimulate the release of an enzyme called Allianz, which in turn stimulates the formation of the allicin.

Next, the rapidly breaks down quickly to form a number of different organic sulfur compounds. So to "activate" the medicinal garlic properties, compress fresh clove with a spoon before swallowing it, or put it through your juicer to add to your vegetable juice.

One medium-sized clove or two is usually sufficient and well accepted by most people. The active ingredient, allicin, was destroyed within an hour of breaking the garlic, and the garlic pills so almost worthless. Black garlic, which is basically fermented garlic, has appeared garlic containing more antioxidants than normal garlic.

2. Ginger

Ginger is one spice that I recommend keeping a hand in your kitchen at all times. Not only is a fantastic addition to your cooking (especially paired with garlic) but also has enough medical properties to fill in many books.

Ginger is known for its anti-oxidant effects but also a massive anti-bacterial, anti-mine, and resistance to oxidation, and anti-parasitic properties, to the name of a few more than 40 scientifically confirmed pharmacological procedures. It is anti-inflammatory, making it valuable to relieve pain for the joints of the mother, menstrual pain, headache, and more.

The possibility of mitigating the pain of ginger seems to be far-reaching. Besides the help for muscle pain and joints, Ginger has been found to reduce the severity of migraines as well as migraine medication sumatriptan-with fewer side effects.

Ginger also shows the promise to fight cancer, diabetes, non-alcoholic fatty liver disease, asthma, bacterial and fungal infections, and it is one of the best natural treatments available for disease or nausea movement (from pregnancy or chemoterapy, for example)

Taking one gram of ginger a day may help reduce nausea and vomiting in pregnant women, or those with migraine and ginger headaches have shown to work better than placebo in the morning sickness.

Ginger is also must be if you struggle with indigestion, and it does more than just relieve pain. Ginger has a strong enzyme digestion and helps to stimulate the emptying of your stomach without any negative effect, and it's a spasm agent, which may explain its beneficial effects on the digestive tract.

Many people enjoy ginger tea on a regular basis, and this is one of the simplest ways to use it. Simply cut a few inches of ginger root and let it sharp into the hot water of fresh ginger tea. I advise against using it daily because it can lead to allergies and what has happened to me about twenty years ago.

You can also peel the root using a peeling knife and then a thin slice (or grate or minced meat) to add tea or cooked dishes. You can't go wrong by adding ginger to stir fried potatoes or even your favorite homemade chicken soup. For serious issues, a natural healthcare provider can help you get the maximum therapeutic benefits from ginger.

3. Thyme

Thyme Herb BenefitsThyme is a fragrant herb that makes great addition to your cooking, partly because it is rich in antioxidants. The thyme contains health promotion flavors including apigenin, luteoline, naringenin and thymonin, have been proven to protect and increase the percentage of healthy fats found in cell membranes. As stated by the George Matelgan Foundation: "In particular, the amount of DHA (amino acid, omega-3 fatty acid, docosahexaenoc acid) in the brain, kidneys and heart cell membranes has increased after dietary supplements with thyme."

Thyme is also a dense nutrient, which contains vit. A, vit. C, manganese, copper, iron, and dietary fiber. When used in cooked dishes, thyme may also help prevent particulate formation and develop advanced, high-risk products in your food, making thyme a possible inhibitor of heart disease and premature aging. Due to the anti-bacterial oil's thyme, anti-rheumatism, high blood pressure, and calming properties, it also has a long list of topical uses, including:

Home remedy – Oil thyme is used to relieve and treat problems such as gout, sores, wounds, arthritis, bites, water retention, menopause problems, nausea, fatigue, respiratory problems (such as colds), skin conditions (oily skin and scars), and athlete's foot, even depression and hangovers.
Aromatherapyc oils - Oil can be used to stimulate the mind, enhance memory and focus, and soothe the nerves.
Hair products - It is said that thyme oil can prevent hair loss. It is used as a treatment for scalp and is added to shampoo and other hair products.
Skin product - Thyme oil can help tone older skin and prevent acne outbreaks.
Mouthwashes and rinsing herbs-Such as mint, wintergreen, eucalyptus oils, and oil thyme are used to improve oral health.
Insecticide/insect repellent – Thyme oil can keep insects and parasites such as mosquitoes, fleas, lice and moths away.

Medicinal Plants You Can Use to Benefit Your Health