Change your diet according to your age, know what your diet should be like at 20, 30 and 40 years

The Uncut

Our nutritional needs also change with age. Just as a newborn and a growing child cannot be given the same diet, similarly it is necessary to change the diet in the 20s, 30s, 40s and beyond. The twenties are full of energy and all the organs of the body work without any problem, but as age increases, the strength starts decreasing and by the forties or fifties, many diseases often surround the body. With increasing age, physical strength, mental health and the efficiency of our organs are affected, hence the nutritional needs of the body also change. Therefore, it would be better to make necessary changes in the diet according to age so that health remains good.

Change is necessary

According to experts, a person’s nutritional needs depend on his age, height, weight and lifestyle. For example, in youth, more calories and nutrition are needed due to more running around and physical activities. Similarly, with increasing age, physical activities start decreasing, in such a situation nutritional needs also change. Then the body’s calorie requirement may decrease, but the need for some nutrients increases more than that of young people. Similarly, during menopause, women should make more changes in their diet because during this time the decrease in the level of estrogen hormone in the body starts increasing belly fat, but to maintain the energy level in the body, the amount of other nutrients has to be increased.

keep these in mind too

Whatever your age, drink adequate amounts of water so that the body can function properly.

Get enough sleep at night so that you can feel fresh and energetic during the day.

Do exercise according to your age so that physical activity is maintained.

Along with physical nutrition, take care of mental health as well.

As we grow older, our appetite and taste changes, so try new, healthy food options.

After the age of sixty, avoid eating too much spicy and fried food, otherwise it can lead to indigestion.

Pay special attention to your sweet intake, otherwise the risk of diabetes may increase.

In case of not digesting dairy products like milk, curd etc, calcium and protein can be supplied through plant based products.

20 years old and diet

Youth is the most energetic and healthy time of life. The age of twenty is the time when physical and mental health is at its best. Often young people fail to pay attention to their diet at this age. In fact, taking care of health from youth helps in laying the foundation of a strong future. At this time, muscles and bones develop, for which nutrients like vitamin-K, vitamin-D, collagen, phosphorus, magnesium are very much needed. Similarly, protein, potassium and omega-3 are also necessary for proper physical development. For a healthy future, definitely include the following things in your diet at this age:

Proper amount of protein is very important for muscle development. Consume eggs, milk, pulses and soya chunks regularly.

Potassium intake is necessary to maintain good heart health, so eat fresh fruits and seasonal vegetables.

Dry fruits like walnuts, almonds, peanuts and sunflower seeds are rich in Omega 3, which is very important for brain health.

Make sure to consume healthy fats like desi ghee, olive oil or coconut oil etc. in balanced quantities.

Diet at age 30

By the time women cross their twenties, they get busy with family responsibilities, raising children and office work. In such a situation, it becomes very difficult to find time to pay attention to oneself. But doing so can lead to weakness and lack of energy, which can later take a more serious form. On an average, an adult loses three to eight percent of his muscles after the age of thirty, which is known as sarcopenia. This problem can be avoided by regular consumption of a protein-rich diet. Let’s find out which nutrients to pay more attention to in your thirties:

To maintain the energy level in the body, consume folate-rich foods like broccoli, spinach, bathua etc. along with whole grains like jowar and bajra. ‘Beans, blueberries, raspberries, blackberries, tomatoes, grapes, melons, potatoes and garlic etc. are a storehouse of antioxidants and phytonutrients. All these foods are very helpful in slowing down the pace of aging as well as preventing diseases like cancer.

Iron deficiency is a common problem at this age; to overcome this, one must consume spinach, fish, meat and citrus fruits like orange, raspberry and lemon.

Diet at 40

Middle age is the stage between youth and old age. At this age, women need to be more careful about their health. Actually, after forty, bones gradually start weakening and the body’s immunity also starts declining, which starts affecting health. In such a situation, it becomes very important to take care of balanced nutrition while changing the diet.

To maintain strong bones, include calcium-rich foods like milk, cheese, eggs, curd, soybean and black gram in your diet.

Vitamin D is very important for maintaining the immunity of the body and strengthening the bones. Therefore, fish, orange, mushroom and the yellow part of the egg should be consumed.

The digestive system often deteriorates at this age, which can be improved by consuming fiber rich diet, whole grains, fibrous fruits, leafy vegetables and whole pulses.

To control cholesterol and reduce the risk of cancer, whole grains, beans, peas and soy must be included in your diet.

What should be your diet during menopause?

Usually by the end of the fourth decade or the beginning of the fifth decade, most women are on the verge of stopping their periods. This condition is called pre-menopause. In this condition, lack of energy, tiredness, irritability, insomnia or digestive problems start bothering more. To get rid of these, it is very important to pay full attention to your daily diet along with regular exercise.

At this time, there is a greater need for a diet rich in calcium, iron and antioxidants. Therefore, green tea, cocoa, berries, whole grains, seasonal fruits and fresh vegetables should be consumed more.

For proper functioning of the brain, consume vitamin B12 in abundance. Also, consume foods rich in vitamin D and vitamin C such as oranges and lemons etc.

At this age, the emphasis should be on consuming a low-fat and high-protein diet so that the body gets the necessary nutrition instead of extra calories.

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