Nutrition Tips and Diet According to Your Age
As we grow older, our eating habits, priorities, needs change. Our body goes through different natural changes and needs to be stimulated on every period differently according to age nutritional needs.
In this article, we will tell you about specific nutrition needs for people in their 20s, 30s, 40s, and 50s that you might want to consider.
Nutrition and dieting in your 20s
The 20s is often a time for struggling to get the first job, networking, handling love problems, getting married and for some, even starting a family. Usually, healthy nutrition is not in the fist place in this time. Before 25 your body continues to increase, it spends a lot of energy, and thus requires its sources and nutrients. Anti-weight gain diet effect is achieved by its complete balance.
The recommended daily amount of protein is 50–60g and 28g for fibre, yet on an average, adults consume only 35–45g and 12–15g respectively. It is important to know that low protein, low fibre, high sugar and high salt diets can contribute to several deficiencies like low haemoglobin, dizziness, disturbed sleep, digestive problems such as constipation and increased a risk of diverticular disease and high blood pressure later in life.
The most important components of the diet in this age are:
- Iron (for the formation of blood cells (especially teenage girls need it). Meat and vegetables are rich in iron.
- Calcium. It strengthens bones. Dairy products (even low-fat), cheese, eggs, mineral water are rich in calcium.
Nutrition in your 30s
In the 30s, people start to think about their health problems but most of them take their health for granted. At this age, most women are gaining extra weight. A sedentary lifestyle, poor diet, pregnancy, stress (especially when you look at a photo from a school graduation). It seems there is no hope to become slim again … But in reality, it is not so.
To lose weight and stay in shape, you need to follow a few simple rules:
- Eat everything but by small portions
- Eat slowly and at a certain time
- To sit down at the table before you are hungry
- Do not rush to put more on your plate (If 20 minutes after dinner you still want to eat, then you are really hungry. Eat a serving of fruit salad.)
- Avoid convenience foods. Typically, they have a lot of fat and salt.
It is recommended to include a different type of protein in each meal. It is also important to include fruits and vegetables in your diet because a diet rich in antioxidants will help protect you against heart disease, Alzheimer’s and many types of cancer in coming years.
Further, drinking plenty of water will help you to keep away from risks like hyperuricemia (increased uric acid levels), hypercholesterolemia (elevated levels of cholesterol), wrinkled skin and digestive disorders.
Nutrition habits for your 40s
Many people in this age start to suffer from problems due to lack of exercises. Excess weight, particularly around the ‘middle’ is a risk factor for heart disease, diabetes, and osteoarthritis.
Many women after menopause are rapidly gaining weight. This is due to natural processes in the body: hormonal activity decreases, and metabolism gradually slows down. In order to feel still young, it is especially important to eat right.
The best diet for you — moderation in all things!
The body requires:
- Calcium (900–1200 mg daily) to prevent osteoporosis, and to maintain healthy teeth. Dairy products (you need the low-fat ones), nuts, spinach, mineral water contain it in sufficient quantities.
- Zinc which is contained in fish, seafood, cereals. It is a natural antioxidant that slows down cell aging, strengthens the immune system, have a beneficial effect on the nervous system.
- The proteins to maintain muscle tone and elasticity. Especially there are a lot of protein in white meat, fish.
- Vitamin C is needed just as in any other age. Eat more citrus fruits, kiwi, berries.
Nutrition tips for the 50s
In this age people often face such health problems as high cholesterol, 2 type diabetes, high blood pressure. It is recommended to follow a medium-fat, low glycemic load diet which includes 3–5 portions of vegetables and 2–3 portion of fruit every day. Also, try to have an omega-3 rich diet to slow the process of aging.
It is also important to include some weight-bearing exercises in your day. Increasing lean body mass can lead to higher metabolic rate and also help maintain ideal body weight.
Originally published at www.medigoo.com on April 27, 2016.