Our nutritional needs change through the years. Depending on the decade you may require more or less specific products. Dieticians have explored the topic and prepared the following tips.
How to Eat in Your 20s and 30s
The food you should consume in your 20 differs from what you need in your other decades. At this age you might have very active way of life: work, partying, maybe having kids. Protein is crucial component of your diet. This is also a period when you make a foundation for your health in future, so poor choices play a great role now. Now you may choose consuming lots of rice, quinoa and whole grain breads. It was found out that these products decrease the risk of heart disease. Women may also have iron deficiency during this decade. Having heavy periods? Consider increasing foliate levels, especially if you’re planning pregnancy. You may get the nutrients from beans, pumpkin seeds, peas, lentils, clams. You may also take supplements, but you’d better consult your doctor before that. Ideal foods for this period are: spinach, bananas, oranges, plain yogurt, fatty fish, whole grains and protein. It will be great to avoid excessive consuming of pop, caffeine and alcohol as well as not eating regularly throughout the day.
How to Eat in Your 40s
When you’re 40+, that’s your prime time for preventing future health issues, like high cholesterol and blood pressure, as well as excessive weight. Being busier than in your 20, at the same time you may become less active. Working at computer all day long won’t get your heart rate up. There appear changes in your metabolism and body shape. Your bones may start to weaken and cholesterol level rise up.
It will be great to avoid high amounts of “bad” fats and sugar that move you to weight gain. Try to eat more fiber, grain and fish to keep your bowels healthy. Perfect foods for you now are fish, lemon, apples, eggs. Things to avoid include eating too many convenience or take out foods, eating too much, low-fat foods high in sugar and not eating enough protein.
How to Eat in Your 50s
You still require plenty of calcium to protect your bones, so don’t forget about dairy and other well-known sources of calcium. Now it’s the time when you should increase the amount of antioxidants to prevent chronic conditions that can bother you later in life. These are cancer and cardiovascular disease. Plenty of water and fiber are essential for healthy bowels. Consider consuming much of lentils, soy, watermelon, fresh vegetables. Exclude eating too much spicy food, eating mindlessly and consuming too much alcohol and coffee.
How to Eat in Your 60s and Beyond
Aging you are more susceptible to chronic ailments like high blood pressure, cardiovascular disease, arthritis and diabetes. Nutrient-rich and low-salt foods are necessary for maintaining good health.
Boost consuming foods rich in Omega-3 and Omega-6, seafood and nuts. Protect your bowel health with high-fiber diet and natural yogurts. Foods to eat now are fish, blueberries, spinach, macadamia nuts, and cheese. Try to eat less trans and saturated fat, salty food. Drink enough water and eat regularly. Find time for regular exercising outdoors.