We all know we should be eating a healthy, balanced diet, with plenty of wholegrain, lean protein, and five portions of fruit and vegetables daily. If you are managing that most of the time, you are setting yourself up for good basic health, even if you have the odd treat or the occasional day of grabbing pizza on the go. However, with all the in-depth nutrition science now available, it turns out there are foods that particularly beneficial for you at certain ages, as changes in your body and life style lead to different nutritional demands. With some simple tweaks to your diet, you can supercharge your health and wellbeing, get glowing skin and fizz with energy. Here are some tips of eating right for you at certain ages.
Your 20s
Always eat breakfast. It gives you the energy boost you need to start the day, and if you miss it, you will be far more likely to crave high sugar snacks and caffeine later in the morning. You can eat something, even if it’s just a quick bowl of muesli or a plain yoghurt and banana.
Load up on calcium. Dairy is your best source, so eat plenty of yoghurt, skimmed milk, cottage cheese and fromage frais. Regular cheese is also very good source but it’s high in fat too, so don’t overeat it. Broccoli, cabbage, kale, dried fruit, soya beans, nuts and fish containing edible bones also contain calcium.
Eat little and often. Between meals, you can snack on fruit, nuts, raw vegetables and oatcakes. Choosing brown rice over white, wholegrain bread and whole meal pasta will help also sustain your energy.
Your 30s
Don’t rely on caffeine. It gives you a quick burst of energy but that’s soon followed by slump, leaving you needing more caffeine or sweet treat. Plus it can make you jittery and exacerbate feelings of stress if you’re sensitive to it and it may also interfere with sleep. There’s nothing wrong with coffee and tea if you don’t overdo them but try not to drink more than two or three cups a day, and avoid it too close to bedtime.
Eat at least five portions of fruit and vegetables a day. If you’re trying to conceive, it is particularly important to make sure you’re getting a good spread of vitamins and minerals from fruit and vegetables. Remember this doesn’t have to mean chomping through eight servings of whole fruit and steamed vegetables every day. You can mix it up.
Reduce sugar. Weight gain aside, large amounts can upset the balance of bacteria in your gut, affecting digestion. It can also lead to seesawing blood sugar, which is guaranteed to increase feelings of stress. Most dieticians feel there’s no need to cut it out entirely, but you should make an effort to keep it minimal. Fruit teas can be great for helping to beat sugar cravings. And you really need a treat, have a couple of squares of good quality dark chocolate.