Learning how to feed your body properly as
you age can help prevent diseases and other unnecessary complications
from arising. Our goal here is to live a long, happy, and healthy life,
which is why we’ve identified the dietary building blocks to help you
age well, one decade at a time!
https://www.ba-bamail.com/health/ageing/this-is-what-you-need-to-eat-according-to-your-age/
https://www.ba-bamail.com/health/ageing/this-is-what-you-need-to-eat-according-to-your-age/
Foods to eat in your 20s
Foods to eat in your 20s
If you think that just because you’re young
and your metabolism is high that you don’t have to worry about
nutrition, then you need to think again. This is actually the critical
decade for young adults; what you eat during this period sets the
foundations and habits for a life of health or a life of health issues.
What’s on the Menu?
Lots and lots of fruit and vegetables as these provide the nutrients
that your still-developing body and brain need. You should aim to eat at
least nine servings of produce per day, with a 3:1 ratio of vegetables
to fruit. It’s also important that you drink a lot of water as it helps
move nutrients through the body, controls appetite and cravings, and
boosts athletic and brain performance.
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What You Should Avoid
This is bad news for college students everywhere: Dorm-room favorites
such as ramen, donuts, and soda are setting you up for a lifetime of
health problems. It’s especially important to cut out sugary beverages
such as coffee, sodas, sports drinks, and even fruit juice (just eat
real fruit instead).
There’s one more beverage that’s super popular in your 20s that you need
to avoid – booze. This might be the decade of late-night cocktails and
weekend-long parties but drinking too much alcohol can lead to disrupted
sleep and unwanted weight gain. Furthermore, the damage that you’re
doing to your liver will haunt you for decades to come.
Foods to Eat in Your 30s
The 30s are when most of us start to feel
our metabolism putting on the brakes and – thanks to this and the
increased stresses of a career and a young family – they begin to gain
weight.
What’s on the Menu?
To counteract this, you should make fiber your best friend by loading up
on dark leafy greens such as kale, spinach, and avocados. Healthy fats
from nuts, seeds, olive oil, along with fiber, will help you control
your weight by keeping you full.
Starting to see some wrinkles? Keep your skin and bones looking youthful
by focusing on foods that support collagen, which naturally starts
declining in the body around the age of 35. Collagen-rich foods include
lean proteins, green peas, bell peppers, carrots, oysters, and leafy
greens.
What You Should Avoid
After a long and stressful day, it can be very tempting to grab a frozen
pizza and unwind with a nice bottle of wine, but alcohol and processed
foods are your main enemies in your 30s. These foods might save you time
and provide temporary stress relief, but in the long run, they’ll
damage your health, mentally and physically. Caffeine is another common
crutch during this busy decade that can do more harm than good. In
excess, caffeine can be dehydrating and disrupts sleep (which is
critical during busy and stressful periods of life).
Foods to Eat in Your 40s
The 40s are a gateway between the fertile
years and middle age, and as your body prepares for this transition,
your hormones fluctuate wildly – especially estrogen and testosterone.
What’s on the Menu?
You can help stabilize your hormone levels by consuming cruciferous
vegetables such as broccoli, cabbage, cauliflower, kale, and Brussels
sprouts. Furthermore, omega-3 fatty acids can help to calm any
inflammation that occurs from stress, build up your immune system, and
improve your skin. You can get omega-3 fatty acids from fish such as
salmon, trout, halibut, and sardines or from walnuts, chia seeds, and
flax.
What You Should Avoid
While you might have been able to indulge in junk food in your 20s and
30s and not see too many ill effects, by the time you enter your 40s,
you’ll start noticing the effects. If you haven’t yet, this is the
decade where you really need to wean yourself off of the fast food,
processed snacks, and especially sugar-filled soda.
Another thing you need to watch out for during this decade is your salt
intake. Too much sodium is linked to bloating, high blood pressure, and
weight gain. Most salt intake comes from processed foods such as pizza,
soup, bread, sauces, and frozen meals.
Foods to eat in your 50s
The 50s are all about great bone health –
you’re not adding bone mass anymore so you need to eat food that’ll help
you maintain and preserve the bones that you’ve got.
What’s on the Menu?
You should load up on calcium-rich foods such as milk, white beans,
sardines, salmon, dried figs, kale, bok choy, black-eyed peas, oranges,
and almonds. It’s best if you aim for two or more servings per day.
Fiber is also essential at this age. It makes you feel full which helps
to regulate your appetite and lowers cholesterol levels to support heart
health, decreasing your risk of cardiovascular disease – an important
consideration in your 50s.
What You Should Avoid
We all know that excess sugar is really bad for your health. Instead of
giving up everything sweet, you should try eliminating added sugars such
as the kind found in soda, juice, cookies, candy, and other desserts.
Eating these kinds of food causes a surge in blood sugar and the insulin
hormone which can lead to diabetes and metabolic syndrome.
Foods to Eat in Your 60s and 70s
When you hit your 60s, your focus should
turn to brain health.
What’s on the Menu?
Since the human brain is 60% fat, you should start by adding a daily
serving of coconut oil as research has shown that it helps prevent and
manage dementia. Berries are full of antioxidants, another nutrient that
helps your brain and also boosts your immune system while reducing your
risk of the chronic diseases that can crop up during this decade.
Protein is also important, especially as you get older. Eating a serving
of protein at every meal can help you guard against muscle loss and
maintain a healthy weight.
What You Should Avoid
Heart disease is the leading killer of men and women in the United
States and the average age for a first heart attack is 65 in men and 70
in women. You can guard against this by cutting excess saturated fats
from your diet. These are found mainly in animal products, palm oils,
dairy, and processed foods and shouldn’t exceed 10% of your daily
calories.
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