Determine the food list according to age

As the age increases, the body's food needs, likes and dislikes for various items also gradually change. Again, this is not the case that once demand or preference changes, it will remain the same for the rest of the time! Body height, weight, and condition changes at different stages of age. Let's see how you can determine the age-wise, food list.

Nutritious food list for 20-29 year olds

This age is to study, work, hang out with friends, get married and adapt to a new life! Life revolves like a whirlwind in the hustle and bustle and therefore the body needs proper nutrition for proper performance at this time. During this period of life, the body needs to maintain proper nutrition:

Make fast food healthy

According to researchers at Brown University Medical College, people aged 20-29 eat 25 percent more fast food than they did in their teens. Bonnie Taub, spokeswoman for the American Dietetic Association, said some of the habits of eating dinner are not meeting many of the important nutrients the body needs every day. So it is important to keep in mind that even if you eat fast food, it should be healthy. So you can put in the dinner list - grilled chicken, shrimp cocktail, steamed dumplings and different types of salad. You can take these foods in quantity and eat home-made food like rice, noodles or pasta and any vegetables with it.

The main nutrients that the body needs

Protein

Leslie Bonkey, director of the sports medicine department at the Pittsburgh Medical Center, said that a recent study showed that it is necessary to eat at least 60–70 grams of protein a day. He recommends eating skinless chicken, fish, eggs, beans, and low-fat dairy to meet protein needs in the daily diet.

Potassium

Proper functioning of muscles and heart is necessary for overall health. The body in this manner needs the perfect proportion of potassium. But according to the USDA (The United States Department of Agriculture), most women ages 20-29 eat less than the recommended amount of potassium-rich foods. Eating two cups of fruit (an apple, a banana, yogurt, and strawberries) and two and a half cups of vegetables (any leafy greens, including broccoli are good) can meet the body's daily potassium needs.

Omega-3 fatty acids

Omega-3 fatty acids will help increase serotonin levels in your body. Serotonin is a vibe decent compound in the mind. Since girls are more prone to depression during this period, it is very important to meet the proper requirement of omega-3 fatty acids in their body. Salmon and fish are the best wellsprings of omega-3 unsaturated fats. It is also possible to meet its needs from walnuts and different types of marine fish.

Choose snacks in a smart and healthy way

Mix 1 tablespoon of walnuts with 6 ounces of sour yogurt.

4 ounces’ cottage cheese or raisins.

12 almonds or 6 dried apricots.

Mix enough soy milk with half a cup of cornflakes and eat it.

A medium orange or apple.

Any item made with an egg.

Total daily nutritional needs: 1,941 calories, 100 grams of protein, 40 grams of fat, 293 grams of carbohydrates and 34 grams of fiber.

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A Nutritious Diet for 30-39 Year Olds

Are you not forgetting to take care of yourself while fulfilling career, family work, social and family responsibilities? If you forget, but everyone's loss! Because if you are good, you can keep everyone else better. Here's what to do at this time to meet the body's proper nutritional needs:

The main nutrients that the body needs

Folate

During this time especially girls need proper nutrition due to pregnancy, proper growth of the baby in the womb and breastfeeding the baby. Therefore, it is important to eat folate-rich foods at this time. Folate likewise diminishes the gamble of coronary illness. Therefore, it is possible to meet 400 micrograms of folate requirement by eating chickpeas, spinach, broccoli, orange juice as folate-rich foods.

Phytonutrients

"This compound is basically full of antioxidants that slow the aging process, reduce the risk of heart disease, and prevent various DNA changes that reduce the risk of cancer," said Leslie Bonkey. Foods rich in Phytonutrients include dark chocolate, coffee and a variety of vegetables. These foods are high in Phytonutrients.

Iron

According to Pace State University researchers, young women and girls who are deficient in the mineral and have low iron levels take longer to answer cognitive-behavioral questions and are less intelligent. 18 mg of iron-rich foods in the daily diet to meet the iron needs of the body, for example, you can eat lean beef, soybeans, sweet pumpkin seeds, skinless chicken, broccoli, egg yolks, dried fruits, dark green vegetables, and a variety of pulses and grains.

What you can eat as snacks

Tuna Salad: Mix 3 ounces of tuna with 1 chopped tomato, half a chopped cucumber, 1 cup beans and 2 tablespoons salad dressing.

Almond Butter Sandwich: Spread 2 slices of bread with 1 tablespoon of almond butter and 1 teaspoon of honey. You can have a glass of milk without money.

One ounce of dark chocolate.

Total daily nutritional needs: 1,868 calories, 94 grams of protein, 64 grams of fat, 243 grams of carbohydrates and 34 grams of fiber.

Healthy food list for 40-49 year olds

At this time in life, you can easily carve out some time for yourself. Let's see what kind of nutrients your body needs during this time.

The key supplements your body needs as of now

Calcium

During this period, the body's ability to absorb iron decreases. This is because the amount of acid that needs to be produced in the stomach to absorb calcium is not the same. So include 1,000 mg of calcium in your daily diet. You can meet your calcium needs from milk, beetroot, cashew nuts, broccoli, cabbage, turnip greens and spinach.

Vitamin D

This vitamin helps the body absorb calcium, boosts immunity and reduces the risk of breast and colon cancer. But after reaching the age of forty, the efficiency of vitamin D in the body starts to decrease. Leslie Bonkey says there are few sources of vitamin D.

Fiber

Fiber improves digestion, removes harmful substances from the body, regulates blood pressure and acts as a cancer prevention agent. Fiber also helps lower cholesterol. Plenty of fiber is found in fruits, vegetables, oats, bread, cashews, cauliflower, strawberries and beans.

Total daily nutritional needs: 1,656 calories, 92 grams of protein, 48 grams of fat, 228 grams of carbohydrates and 39 grams of fiber.

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