Diet Tips for 30 to 40 years old people: It is very important for every human being to take a balanced diet to maintain their proper health and wellness. As we age, it is important to eat nutritious and healthy food, as it can help in preventing chronic disease. Along with this, it also helps in maintaining the energy of the person for every day’s hustle and bustle. The age of 30 to 40 is such, where you should take special care of your diet, so that in the future you remain physically fit. Let us know what should be the food at this stage of age, what things should be eaten and what should not be eaten.
What should be in our food?
Rajeshwari V Shetty, HOD-Dietetics, Fortis SL Raheja Hospital (Mahim, Mumbai) She says that when you are 30 to 40 years old, it is very important to eat the right nutritious food, because you get all the energy you need throughout the day from food. Good food fuels the mind and helps to take full advantage of mental and physical abilities. According to this age group, how many calories are needed depends on weight, height, muscle mass and your level of work.
Read also: Include nutritious things in the diet of young men and women of 20 to 25 years, adopt this diet chart as told by the experts
Things to keep in mind while choosing food
Choose healthy food options: Rajeshwari V Shetty says that when it comes to protein options, it is important to choose a variety, which includes options for lean meats, poultry, seafood and plant-based foods, such as beans, peas and soy products.
Reduce saturated fat in diet: Saturated fats derived from high-fat meats, full-fat dairy products and fried foods can be dangerous, especially when consumed daily. Instead, go for unsaturated, heart-healthy fats like olive oil, rice bran oil, nuts and seeds, as these are good for your overall health. Both men and women should focus on including a variety of foods from different food groups, including whole grains, fruits, vegetables, healthy fats, low-fat or fat-free dairy, and lean protein.
Have a balanced diet: To reduce the risk of various diseases, it is important to include a variety of foods rich in nutrition. Irrespective of gender, both men and women should focus on eating foods that provide adequate amounts of vitamins, minerals, dietary fibers and phytonutrients. Healthy eating includes cereals, brown rice, oats, low-fat or fat-free dairy products. They include milk, yogurt, cheese, calcium-fortified soy milk, protein-rich foods like lean meats, poultry, seafood, eggs, beans, pulses, tofu, seasonal fruits and vegetables along with nuts and seeds.
Iron rich foods: Iron is extremely important for a person’s excellent health. However, iron intake for women needs to be adjusted according to different stages of their life, such as higher iron requirement during pregnancy and lesser amount upon reaching menopause. Some foods that provide iron include red meat, chicken, turkey, fish, kale, spinach, beans and pulses. Also, iron from plant-based sources, when eaten with foods rich in vitamin-C, is easily digested by the body.
Read also: What is the right food for those aged 25 to 30? Know diet plan from expert
Include calcium and vitamin D: For healthy bones and teeth, women and men need a variety of calcium-rich foods every day. Calcium makes bones strong and reduces the risk of osteoporosis (a bone disease that causes bones to become weak and break easily).
Some calcium-rich foods include low-fat or fat-free milk, yogurt, cottage cheese, cheese, sardines, tofu, soybeans, sesame seeds, green leafy vegetables and calcium-fortified foods and beverages, such as plant-based milk substitutes and cereals. . As women age, the need for both calcium and vitamin D increases. So include fatty fish, such as salmon, eggs and fortified foods and drinks such as milk and some plant-based milk substitutes, yogurt for vitamin D.
Reduce intake of sugar, saturated fat and alcohol: It is okay to have an occasional intake of processed foods and alcohol, but it is important to understand that they can harm your body, especially when consumed regularly.
Balance the calorie intake: Since women generally have less muscle mass, higher body fat content and are shorter in height than men, they require fewer calories to maintain the correct body weight and activity level. Might be possible.
Stay Active: It is important to be physically active and exercise. Regular physical activity is essential for muscle strength, balance, flexibility, and keeping stress off. In such a situation, it is advisable to do at least 180 minutes of exercise a week.
Tags:, Healthy Diet, Lifestyle
FIRST PUBLISHED : June 22, 2022, 06:30 IST