As we age, our bodies require different types of nutrition to nourish our various growing needs. Whether you’re eating to prevent disease or eating to improve your metabolic rate, there are a number of diets that you can adhere to meet your various nutritional, weight and fitness goals. It’s important to ensure that you are getting the proper nutrition in your 20s, 30s, 40s, and beyond as this will ensure that you lead long healthy lives.
Eating For Your Age
In Your 20s
Most of us in our 20s lead extremely busy lives. We are busy socialising, dating or even starting a new family. This is also the time when we are settling into our careers and jobs. So it is no surprise that our long days (or nights) require us to be on our feet most of the time. Unfortunately, some of us, due to time constraint and lifestyle, might have a stronger tendency to reach for fast-food, junk foods and unhealthy snacks that are processed and are high in fat, salt and sugar. With the advancement of technology, it has never been easier to order food quickly and efficiently. Fortunately, a growing number of vendors are offering healthier alternatives and options. Interestingly enough, vegan and vegetarian options are gaining a lot of traction amongst people in their 20s. If you are eating out or getting something to go, consider getting healthy convenience foods such as instant brown rice, whole wheat pasta, frozen veggies etc.
Nutrients You Need
Three of the most important nutrients you probably need right now are protein, potassium and omega-3 fats. Proteins are essential building blocks that support and contribute to the health of our skin, bones, muscles, cartilage and blood. They are also vital for various other critical functions in our body. The best sources of protein are skinless white-meat, lean steak, fish, tofu, eggs, beans, poultry and low-fat dairy. Another nutrient that you should be consuming more of is potassium. Potassium is required for the proper function of your muscles and heart. Some of the best sources of potassium include apple, banana and plain yogurt. Lastly, it is also necessary for people in their 20s to load up on omega-3 fats. Omega-3 fats have been shown to boost serotonin levels and other feel-good chemicals in the brain. Include more tuna, salmon and other fatty fish into your diet to get the most out of your diet. At the same time, you could also snack on some ground flaxseed, walnuts and canola oil to meet your omega-3 requirements.
In Your 30s
With kids and career taking up most of your time, it might seem like you’re running a race that doesn’t seem to have a finish line in sight. During this time, there a hectic lifestyle can increase the risk of diabetes, hypertension and other health conditions. People with children usually face a demanding schedule that requires them to concurrently juggle work and family-life. However, this serves more of a reason to schedule in some time for exercise. Consider exercising either before the kids wake up or after the kids have been sent to bed.
Nutrients You Need
Folate is especially important for pregnant women. The nutrient is responsible for supporting a healthy pregnancy, aiding in the production of cells and for preventing neural-tube related defects. Additionally, folate will also lower the risk of heart disease. Asparagus, broccoli, chickpeas, orange juice and avocados are just some foods that are rich in folate. Phytonutrients are also essential for the overall health of your body. They contain antioxidants that are crucial for combating the harmful effects of free radicals and for preventing oxidative stress, which typically occurs when there is an accumulation of free radicals. Oxidative stress has been shown to increase the risk of various conditions and even been linked to premature ageing, which causes age-related skin issues such as wrinkles, fine lines and saggy skin.
In Your 40s
Due to a decline in estrogen, some women might be experiencing an accumulation of fat around the belly, hips, butt and thighs. Since most of the fat cells in the mentioned areas contain estrogen receptors, estrogen withdrawal can cause these receptors to be unreceptive. This essentially signals the body to squirrel away most of the fat in the tummy. There are a few solutions to tackle this problem. Switching up your workout by including cardio five days a week along with resistance training on the other two will help to prevent the accumulation of fat in specific areas in the body. Additionally, eating every three to four hours will maintain and improve your metabolic rate.
Nutrients You Need
It’s important that you load up on calcium, vitamin D, and fibre when you are in your 40s. During this period in your life, both menopause and bone-building estrogen to decline. In your 40s, you will also likely require more calcium. Vitamin D is another nutrient your body would require to absorb calcium and boost your immune system. Additionally, vitamin D has been shown to boost the immune system and protect the body from certain cancers including breast and colon cancers.
The Takeaway
Although it is important that you acquire the proper nutrition for your age and lifestyle, it is crucial to remember that a healthy diet along with an active lifestyle will go a long way in maintaining and improving your health. Avoid drinking too much alcohol and other detrimental habits like smoking that will have harmful effects on your health in the long-term. Achieving a proper balance is essential to reduce the risk of several chronic conditions.