The Best Foods for Every Age
Once you move beyond the basics of good nutrition – getting plenty of fruits and veggies and steering clear of saturated fat – your ideal eating plan depends on your age. Here’s a decade-by-decade breakdown of how to make your food work for you.
20s Drink your milk! Studies suggest that getting enough calcium in your 20s is the best defense against osteoporosis for women and men. The FDA recommends 1,200 milligrams (mg) of calcium daily from ages 19 to 24 and 800 mg daily for ages 25 and older. A glass of milk has about 300 mg of calcium but don’t forget calcium-rich dairy alternatives such as broccoli, kale and bok choy.
30s For women planning to have children, it’s important to eat folate-rich foods like blackberries, spinach and oatmeal to protect against birth defects and iron-rich foods, like beef, kidney beans and whole-grain breads to help with fetal brain activity. Foods rich in magnesium, such as peanuts, soybeans and avocado, can ease bloating and aches associated with PMS.
40s For virtually all women and most men, hormone production begins to decline in your 40s, so to keep energy levels up and bones strong it’s time to increase iron intake and continue to get plenty of calcium. High cholesterol increases the risk of heart disease significantly for men over 45, so if you haven’t already made the switch to heart-healthy omega-3 fats, like salmon and olive oil, now’s the time to make a change for the better.
50s+ Keeping regular becomes a concern as you age, and getting enough insoluble fiber is important to properly break down and remove waste. As you reach your 60s, your body has a harder time absorbing vitamins. Now is the time to take those extra multivitamins and B-complex.
