Here’s a little secret: for women over 50, one of the best things to do in the morning is not going for a workout or meditating, it’s planning your meals. 5 minutes with your coffee and a notebook can set the tone for a day filled with foods that fuels your bones, protects your memory, and keeps your energy steady.
Nutrition needs change with aging, according to experts at Harvard Medical School and the American Dental Association. Nutritionists go further to say that following menopause, the body has different focus points. There is a deficit of Vitamin D and Calcium which are necessary for strong bones.
There is a need for omega 3 fatty acids which help in muscle preservation and brain health. Easy to miss when there is no planning, however, a quick morning routine can help you achieve this.
Why nutrition can feel strange for women after 50
You reach menopause and food is no longer “one size fits all.” Your body relies heavily on Calcium and protein for strong bones and muscle protection, Vitamin D, and Magnesium. The Omega 3 fatty acids can assist with memory, focus, and even mood changes, so your brain will appreciate them.
Most of us have busy lives, and no time to plan often means poor nutrition. When we don’t have much time we usually eat whatever is faster or close. But morning meal planning takes care of this by saving time. How? Planning what your are going to eat in advance means preparing, so when the rush comes you will know what to cook, you will have all the ingredients and maybe some stuff already pre-made.
The result? Having steady energy, fewer mental burdens, and rather consistent meals.
Strategies for quick and easy meal planning
Meal planning is as simple as setting out a pair of socks, so bearing that in mind, these are a couple of the steps for very easy meal planning in the morning:
- Keep it simple: Put down anything that counts as breakfast, lunch, and dinner, along with a snack.
- Focus on protein: Think of as many proteins you can, and write them down as they come. Eggs, yogurt, beans, and fish are all proteins and can be easy to prepare and tasty, so keep these in mind.
- Add bones-and-brain foods: Think calcium-rich greens, cheese, or fortified milk, Omega 3 that yo can find is walnuts, and flaxseeds and of course fish.
- Stock your kitchen: Beans, whole grains, and also frozen vegetables can really help with the rush days.
- Make it fun and tasty: Add foods you actually enjoy. Sweet tooth? Toss berries into oatmeal. More savory? Go for avocado toast.
- Write it down: Leaving reminders on your phone or fridge can be very useful.
It only takes 5 mins to plan your meals and this can improve your experience for the entire day.
A small habit with big payoffs
Meal planning is a way to be an investment in yourself. Keeping your bones strong and memory sharp as well as having steady energy in the body requires daily intake of calcium, vitamin D, protein, and omega-3. For women above 50, it is one of the most effective and simplified ways to remain active and boost your confidence at the same time in the years to come.
And the best part is, you can be fully assured that you will not be stressed out trying to quickly grab lunch that will not nourish your body. Try it out tomorrow. Maybe while your having your morning coffee or tea, try to allocate some time to plan your meals and see how that will improve your day.