Eating Right for Your Age
Daily nutrition is something everybody––no matter your age––should take into consideration as they plan their day or week. Good nutrition is a cornerstone of good health – but it doesn’t just mean to eat fruits and vegetables. Good nutrition also means being diet-conscious: reactive about present health conditions, proactive about avoiding health issues connected to inadequate nutrition (diabetes, obesity, etc.), and managing or maintaining your healthy weight.
What you should eat to maintain proper nutrition differs depending on your age. The type of nutrients and vitamins you need to be focused on eating in your 20’s can be different from the type of nutrients your body needs in your 60’s. You’re not the same person at 72 years old as you were when you were 30, and neither is your body! To help you evaluate your current diet and dietary needs, here are some tips on eating right for each age group:
YOUR 20’s – 30’s: MORE Calcium, LESS Salt
When you’re in your 20’s and 30’s, you’re most likely running around with a full-time career, raising your family, or both. This means on top of getting the recommended three balanced meals every day; you should take the time to get more of certain nutrients while cutting back on others. According to BCC, three servings of calcium-rich foods or dairy are recommended each day. Non-dairy foods that are a strong source of calcium include kale, broccoli, and salmon. Foods to avoid during these decades of your life? Stay away from foods with high sodium. Focus on whole grains instead, especially for breakfast.
YOUR 40’s: MORE Iron and Antioxidants
The most important thing to remember during your 40s is to exercise. Exercise is even more important in this decade of your life than any other because your metabolism is lowering. Focusing on iron- and antioxidant-rich foods are also recommended. Women over 40 are increasingly at risk for health issues like cancer; antioxidants may help you protect yourself against such health conditions. Working with your doctor to ensure you receive age-appropriate cancer screenings is also critical.
YOUR 50’s – 60’s: MORE Healthy Fats and Vitamins
During these years, you want to be focusing on living an active lifestyle, as well as watching your fat consumption. Drinking water is crucial to keep you hydrated throughout your 50’s and 60’s, as well as eating Omega-3 fats to maintain your energy levels. Omega-3 fat is an excellent nutrient to retain the health of your bones and heart. Also, you want to make sure you are taking your vitamins. At this point in life, everyone needs different nutrients and vitamins, and it is best to discuss with your primary care doctor your medical needs and which vitamins are the best for you. For example, Vitamins D and B12 may help significantly with keeping your energy up.