That means that a 55-year-old person who weighs 170 lbs . ( 77kg ) would need about 92 grams of protein each day . Great sources of protein include lean meat , poultry , fish , eggs , low-fat dairy , beans , lentils , nuts , seeds , soy beverage , and tofu .
Build Bone
Bone density can decline over time . Having brittle bones could be the difference between a fall resulting in a slow-healing fracture or hopping back up to continue the rally .
Two nutrients that contribute to bone strength are calcium and vitamin D . Calcium complexes form the structure of bones , and vitamin D is necessary for absorbing calcium into the body .
Good sources of calcium include low-fat dairy , fortified orange juice , bok choy , kale , beans , broccoli , canned salmon or sardines , sesame seeds , chia seeds , and almonds . Sources of vitamin D include exposure to sunshine , fortified dairy , soy products , orange juice , egg yolks , UV-treated mushrooms , and canned fish .
Vision Vitality
Perhaps the most annoying thing about aging is loss of vision . Not only can you lose track of that yellow ball , but you may anger your opponents by making poor line calls . There are foods out there that can hinder age-related sight problems . Important nutrients include :
• Vitamin A . People low in this nutrient have trouble seeing well in low-light conditions . Sources include leafy green vegetables , carrots , sweet potatoes , cantaloupe , mango , and red peppers .
• Vitamins C and E . These antioxidants protect the eyes from damaging free radicals . Sources of vitamin C include strawberries , red peppers , citrus fruit , broccoli , and kiwifruit . Sources of vitamin E include avocados , vegetable oils , almonds , and sunflower seeds .
• Lutein and Zeaxanthin . The risk of developing age-related chronic eye diseases is lowered with adequate amounts of these two nutrients . Sources include dark leafy greens , broccoli , persimmons , corn , and tangerines .
• Zinc . This mineral teams with vitamin A to create melanin , a protective eye pigment . Sources of zinc include meat , fish , oysters , eggs , cashews , and pumpkin seeds .
• Omega-3 Fatty Acids . This healthy fat reduces inflammation in the body including the eyes . Sources of omega-3 fats include fish , walnuts , ground flax seeds , chia seeds , and canola oil .
Heart Health
As pickleball players , we ’ re contributing to our longevity with exercise on the court that increases heart rate . We can also contribute by paying attention to what we ’ re eating .
Studies continue to show that choosing a Mediterranean-style diet rich in vegetables , fruits , whole grains , nuts , seeds , fish , and healthy oils like olive and canola is a great way to maintain cardiovascular health . Avoiding too much sodium , alcohol , saturated fats , and trans fats can also help keep your ticker strong . This eating style supports the heart because it ’ s high in the vitamins , minerals , phytochemicals , and fiber that rally together to promote normal blood pressure , cholesterol levels , and gut microbiome .
If your life goals include spending your golden years winning gold on the pickleball court , it ’ s never too early to support whole body health by eating well . See you on the courts , pickleball friends ! •
Hearty Avocado Toast
This tasty dish can be enjoyed any time of the day , and offers nutrients like vitamins C , D , and E , healthy oils , and fiber . Ingredients : 1 ripe avocado 5 grape tomatoes , chopped Squeeze of lemon juice Salt and pepper to taste 2 pieces whole wheat toast 2 eggs , poached or fried in canola oil
Directions :
Cut avocado in half and remove pit . Scoop insides into a bowl and lightly mash , leaving it chunky . Gently fold in tomatoes , lemon juice , and seasonings . Divide mixture onto toast pieces . Top each with an egg . Enjoy !
Brandi Givens has been a registered dietitian since 2010 . Questions or comments can be posted to her blog at brandigivensrd . com .
Brandi ’ s Kitchen
MAY / JUNE 2023 | MAGAZINE 93