How to eat in your 20's 30's & 40's?
As we age, our bodies need different veggies, vitamins and minerals to ward off nasty infections and keep us up on two feet well into retirement. There are some decade specific foods that could help us all through those treacherous 20’s, 30’s and 40’s.
20s - The fun Age.....
In your twenties, most tend to eat what they can afford and drink what they enjoy. Grabbing something convenient might lack in essential vitamins and minerals, creating a diet full of sugar and fat (and yes, fun). The result is a body that can’t live up to its full happy body potential. Your 20’s are the last chance to lay down new bone. Bone up on calcium and vitamin D. This is the last decade in which you can build bone mass without bone loss, a process that begins in your 30s. Drink two eight ounce glasses of vitamin D fortified milk every day. The calcium and vitamin D combination will help your body to better absorb all the benefits of milk calcium. Broccoli is also a great way to get your calcium at dinner, and also happens to be rich in magnesium, vitamin K and phosphorous. Between the stresses of your three jobs and hand fun of dates, you might find yourself reaching for a Red Bull to boost your mood and lift your tired spirits. Unfortunately that Red Bull won’t do anything for your long term energy and outlook. Try a tablespoon of ground flaxseeds. Flaxseeds are full of fatty acids that improve the operation of the cerebral cortex, the area of the brain that’s in charge of pleasure signals. Sprinkle flax seeds on your instant oatmeal or bake them into delicious morning muffins. Research shows that eating 500 to 1,000 milligrams of omega-3 fatty acids daily can lessen the damage to your heart and body caused via stress and long work hrs and will make u feel happy and good. Eat at least 25-30 gms of fiber each day and it will help you feel full.
30s - The busy life....
Your thirties can be a chaotic time. Often this decade is filled with the dueling demands of work and family, with the result that it's tough to make time for good nutrition. For women in their childbearing years, folate (or folic acid) is extremely important. A lack of folate in the diet can cause neural-tube defects in babies, as well as raise your risk of heart disease. Great sources of folate include leafy greens such as spinach, broccoli and asparagus. Fruits such as avocado have it and so do fortified orange juice, chickpeas, and many breakfast cereals. Iron intake also is important at this age. Deprive yourself from iron and you will suffer from fatigue and mental slowdowns. You should get 18 milligrams a day from foods such as lean beef, beans and seeds, and skinless chicken and turkey. Antioxidants like vitamins A, C, and E, found in foods such as sweet potatoes, red peppers, and almonds, may slow the effects of aging and help ward off heart disease and cancer. They reduce inflammation and repair damage to cells. Target your calorie intake at 300-350 per meal and 150 for snacks. Filling up on fruits, vegetables, legumes, and whole grains may reduce your risk of diabetes, cancer, and heart disease.
40s - Damn that was quick.....
Chances are that you sail through your 20s and 30s with a flat stomach without worrying too much but not so in the 40s. The reason is declining estrogen levels. During menopause for women, the estrogen receptors are no longer activated which results in storage of fats in your stomach instead of hips or thighs. Since bone-building estrogen levels are down, you absorb less of the calcium ingested because of the changes in your stomach acids. Go for 1,000 milligrams a day by eating yogurt, low-fat cheeses, skim milk, or fortified orange juice. Protein fuels muscle growth and also keeps you full between meals because of which you will eat less. One should aim for 60-80 gms a day from a mix of lean meats, beans, peanut butter and dairy. Restrict intake of saturated fat with no more than 14 gms a day. In your 40s and beyond, you burn about 100 fewer calories a day. To help keep the weight off, eat plenty of low energy-dense foods, like salads, vegetables, broth-based soups, and nonfat yogurt.
Finally, fiber is very important for your gastrointestinal system. It keeps bloating to a minimum and helps you stay satisfied longer after eating. It also knocks down your cholesterol level and decreases your risk of colon cancer. Your best bet would be a mix of fruits, veggies, oats, whole-grain breads.
Our body changes with time and so does its needs. Foods we can get away with in our 20s won’t be so forgiving in our 40s. It is very important to know how our body functions and what is best for our body to be fit and healthy. Please remember: Work hard and Eat right!
Listen to my next week's blog in my Radio Segment every Wednesday at 5.15 pm on http://www.humdesiradio.com
So if you are in 20's, 30's or 40's don't forget to eat smart and KEEP WORKING.....
Thank You All :)
- Achal
www.bollywoodabs.com
