• Fill your plate mainly with allied vegetables:
    • purple cabbage,
    • broccoli
    • spinach
    • chayote
    • small portions of beetroot.
  • Leave “problematic” vegetables such as:
    • corn
    • potato
    • eggplant
    • jicama
    • zucchini,
      on a level of conscious moderation, taking care of:
    • the way of preparation,
    • the quantity,
    • your health situation (diabetes, kidneys, joints, etc.).
  • Always accompany your dishes with:
    • quality proteins (eggs, fish, legumes, lean meats),
    • healthy fats (olive oil, nuts, avocado),
      to avoid sugar spikes and protect muscle and brain.
  • Maintain good hydration and limit alcohol, which also affects blood pressure, liver and brain.

A final message for those who are over 60

It is not about living in fear of food, but about understanding it better. Some vegetables are true medicines for the mature body, while others, if consumed carelessly, can be more harmful than we think, even comparable to or worse than alcohol in certain aspects of toxicity or metabolic impact.

The key is in:

  • Inform you,
  • Observe your body,
  • and work hand in hand with your doctor or nutritionist, especially if you have chronic diseases.