Unfortunately, we can’t prevent aging but eating right and staying fit can help you feeling and looking good throughout your life. Tailoring your food intake to keep up with your changing body can help minimize unwanted weight gain and energy loss. Here are a few important nutrition and wellness tips based on our changing needs. I will begin with age 30 since it is at this age our metabolism begins to slow making it more difficult to maintain a healthy weight.
The 30’s
Folate – Since this is generally the key reproductive age, folate should be a priority to support a healthy pregnancy and fetus. Good sources are orange juice, chickpeas, broccoli, asparagus (green leafy veggies) and supplements if necessary.
Calcium – Start early. Loss of bone mass starts in your 30’s. You should be consuming at least 1000mg a day. This means consuming foods high in calcium – all dairy products, green leafy veggies, salmon, almonds, dried beans. Since 1 serving of dairy is equal to around 300 mg of calcium, you will need to consume 2-3 servings of dairy plus a serving of a green vegetable to meet your needs (not always easy so supplementation may be recommended).
Strength training- Loss of muscle mass begins in your 30’s. Weight and strength exercises 2-3 times per week will help to minimize the loss. Keep in mind, an increase in muscle tissue will increase your metabolism.
Water- Water is crucial at all ages. But it is very helpful in maintaining well hydrated skin. At age 30, fine lines and wrinkles begin to appear.
The 40’s
Fiber- Fiber helps to decrease bloating while helping you feel full (so it is helpful when dieting), lowers your cholesterol and lowers your risk of certain cancers. Good sources of fiber are whole grains, legumes, fruits and vegetables.
Iron- At age 40 the body begins to change significantly so iron is important at building new cells, proteins and hormones.
Chocolate (yes I said chocolate or green tea or blueberries) – Dark chocolate, green tea and blueberries are rich of phytonutrients and antioxidants that slow the aging process. So of you are in the mood for something sweet go for a square (not a whole bar) of chocolate to benefit from the age fighting antioxidants.
Increase physical activity- Metabolism still continues to slow which means you either eat less or increase your physical activity to maintain a healthy weight.
The 50’s
Continue to follow all the above recommendations except eating high iron. Your iron recommendations decrease after 50 due to loss in menstruation (you no longer lose iron via blood).
Omega-3 Fatty acid- Since loss if natural estrogen after menopause contributes to a higher cardiovascular risk, omega-3 supplementation or high dietary intake is recommended. High dietary sources are: Fatty fish (mackerel,salmon, herring, sardines), flax seeds and walnuts. Try eating fish 2x a week.
Sonja Kjekstad is a Registered Dietitian with the American Dietetic Association. She is currently working as a nutrition consultant at SKIN medical aesthetic clinic. For more information: skjekstad hotmail.com.
