As we get older, our activities, priorities, and eating habits change, so no wonder nutritional needs also undergo changes. Learn how to eat healthy by age, for a healthy and balanced body from all points of view.
How to eat healthy at 20 and 30 years
In the 20-30 years range, women are usually more concerned with careers than proper diet. A very high percentage of young women fails to consume the recommended daily intakes of essential nutrients, including calcium, folic acid and iron. In addition, very few of them eat the required amount of fruits and vegetables.
Bone density continues to increase until the age of 30. At this age a thoughtful diet for bone health can relieve your osteoporosis later. Thus, you should turn to products that contain calcium, vitamin D and K: dairy, vegetables, egg yolks and salmon.
Busy schedules can make you jump over breakfast and rely only on snacks from the shop next to your workplace. Because of this, your body doesn’t get enough fibers. The recommended daily dose is 18 grams, but an average adult consumes only 12 grams of fiber. Low fiber diets and lots of sugar can cause serious digestive problems after a while.
Here’s what to eat healthy at 20 and 30 years:
- For calcium intake: 3 servings of dairy products a day (200 ml of milk, a yogurt bowl, 30 g of cheese). If you do not eat dairy, try eating parsley, broccoli, spinach and soy products.
- For fiber: whole grain, fruit, vegetables.
- For folic acid: whole grains, oranges and greens.
How to eat healthy at 40 years
Once you reach this age, it is essential to consume iron-rich products and exercise. A diet rich in antioxidants will help prevent cardiovascular problems, Alzheimer’s disease, cataracts and certain types of cancer.
At 40, metabolism slows down, but not so much to cause major weight changes. The main reason why people get fat at this age is the lack of physical exercise. Excess fat buildup is the main cause of serious illness, such as diabetes, heart disease or blood vessels.
Here’s what to eat for a healthy 40 year old body
- For antioxidant intake: colorful vegetables and fruits, 5 servings a day.
- For iron intake: liver, red meat, two servings per week (one serving is about 100 grams). If you are vegetarian, eat spinach, green beans and broccoli.
How to eat healthy at age 50
From 50 years up, problems with cholesterol and increased blood pressure begin to develop. A low-fat diet, including foods with low glycemic index and many fruits and vegetables, is the best choice for a healthy body at this age.
When it comes to menopause, the body of women suffers major changes due to the decline in estrogen levels in the body: decreased libido, osteoporosis and cardiac problems, etc.
Smoking and sedentary lifestyle already begin to have devastating effects during this period of life, damaging the health of the bones and heart. Moderate physical activity, including cardio and strength training, can relieve you of the unpleasant effects of slow metabolism.
Here’s what to eat for a healthy 50 year old body
- To lower cholesterol: adopt a Mediterranean diet that will increase your cholesterol and lower the bad. It is based on fresh fruits and vegetables, full of vitamins and minerals.
- For healthy fats: nuts, seeds, olive oil, oily fish and Omega-3 based food supplements.
- For regulating the level of phytoestrogens: soy and all products derived from it (25 gr per day), peanuts, lentils and potatoes.
How to eat healthy after 60 years
As we get older, all the physical and psychological changes that take place in our body tell their word and food. The body becomes less effective in assimilating vitamins and minerals. Using long-term medications can reduce the absorption of certain nutrients. At the same time, many people feel their appetite decreases as they age.
Digestive problems, such as constipation, are becoming more common as we age and are less physically active. Make sure you drink plenty of fluids and try to make any movement to avoid digestive problems. Even walking or stretching can help keep you in shape.
The taste becomes weaker with age and there may be a tendency to put more salt in the food, but it is not a good idea at all. Instead, use several herbs and spices. Add flavor with garlic, lemon juice, vinegar and mustard.
As the level of gastric acid decreases at an advanced age, the absorption of iron, calcium and B vitamins is reduced. Therefore, a fatigue and lack of concentration occurs. Although B vitamins are the least absorbed at advanced age, vitamin D is also less produced by the body. A solution might be exposure to the sun, but often older people do not come out of the house very much. That is why you need to control your vitamin D consumption: either take 10 mg daily with food, or take a dietary supplement.
With age, there is also increased risk of heart attack, due to nutritional deficiencies, saturated fat and alcohol consumption, smoking, and lack of exercise.
Here’s what you should eat to be healthy after the age of 60:
- Fibers: whole grains, fruits, vegetables and legumes. Drink a glass of plum juice every morning to prevent constipation.
- Vitamin B12: meat, eggs, dairy and cereals containing this vitamin.
- Vitamin D intake: in small quantities, it is found in margarine, eggs and fish oil. Stay in the sun longer when weather allows.
Besides these essential tips, you should also consult a doctor to find out how to eat healthy according to your age. Although the general rules apply to the majority, each body has its own requirements, which should not be ignored.