Following a balanced diet and exercising can help you ward off the various diseases that come with age, and it can help you lose weight, too. Here is how to diet according to your age.
What exactly is a balanced diet? Is there a specific recommendation that everyone can follow? While there are general rules that everyone can apply, experts believe that portion sizes of the different food groups change over time. This is because as our needs for these certain nutrients increase or decrease as we age.
So, what should you eat and how should you diet for your age? Read on to find out more:
In your twenties
One of the challenges of people in their 20’s is eating right – if they can find time to eat at all. Most people in this age range find themselves swamped with school or work. These activities (and more!) leave little time for food preparation, leading them to run straight to fast-food chains.
Individuals in their twenties are blessed with faster metabolism rates, so it is fine for them to eat every three to four hours.
Eat meals and snacks in between, but avoid bad carbohydrates and junk food. These foods are generally useless – they do not provide the right nutrients and just add unwated calories to your diet. They can also lead to future diseases such as high blood pressure, high cholesterol and diabetes.
What can you do? Change the soda to fresh fruit juices, eat fiber for breakfast for healthy digestion, and choose lean meats and fish for protein to provide you the extra energy that you need to get through your busy day. Choose good carbs instead of bad ones by choosing whole grains, since they add extra fiber to your diet.
If you think water is boring, try switching it up with hot lemon water or even veggie- and fruit-packed smoothies. Just remember that you should always give your body the fuel it deserves.
In your thirties
As people enter their 30’s, their metabolism slows down and they find that they have difficulty in burning those extra pounds. During these years, it is best to start implementing the so called “prevention diet.” This is where they avoid anything that may lead to future diseases and prepare their body for such conditions.
What can you do? Wrinkles and other signs of aging may start manifesting, and the skin will start losing its elasticity as well. You can lessen the signs of aging on the skin and body by consuming food rich with antioxidants such as asparagus, broccoli, spinach and eggplant.
If you find that you are suddenly losing steam in the middle of something, jumpstart your energy by eating food loaded with vitamin E like avocados and nuts. Protein intake should also be higher during these years because the nutrient can help you rev up your metabolism. Meat is great, but you can also go with tofu, cheese or yogurt.
In your forties
If you hate your metabolism rate when you were in your 30’s, then you’re in for some news – it is going to slow down even more when you reach 40. During this stage, the body starts to lose at least 10% of its muscle mass, which leads to more room for fat cells.
What can you do? Protein is very important for people in their forteis. Eat foods such as beans, eggs, almonds, dairy, chicken, salmon. These foods aid muscle recovery and increase muscle growth, limiting the development of fat cells on your body.
It is also during your 40’s when your joints start acting up. Bone problems will start to manifest, especially if you did not get your fill of calcium when you were younger. Include calcium in your diet. If you want to avoid full cream milk, try getting your calcium from supplements or reduced-fat milk.
If you are an avid coffee drinker, or you just can’t live without cola, now is the time to abandon them. Caffeine prevents the body from absorbing all the calcium that you need.
In your fifties and over
Women aged 50 and above need at least 1000mg of calcium daily. Add yogurt, cheese or milk to every meal of the day. On the other hand, males may experience difficulties in their prostate health – take these problems seriously and get regular check-ups with your GP concerning bowel and prostate health.
What can you do? Eat food rich in fiber to avoid constipation – add wholegrain bread and cereal, vegetables and fruits to your diet. Anti-oxidants are also highly recommended for people in this age group.
All in all, you follow general rules when eating. Eat as much raw food as you can and try to reduce your intake of processed foods when you can. Avoid taking in junk and do not over-eat. Make sure that you get your much needed nutrients varying your food intake. Then, you can modify your diet by adding or reducing foods depending on what you need.
What about you, do you follow a diet that’s according to your age? What do you eat and what do you avoid?
Cover photo: expofruityfresh.com
Thank you for this article. I would appreciate another one with detailed explanation and example on how to lose wight in your 30s. Thanks