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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