A diet for every decade … the 20s, 30s and 40s
The diet of women must adapt to the nutritional needs of each stage of life, according to criteria such as age, weight, daily physical activity and hormonal status. Here are some tips to help you optimize your diet in the ages 20s, 30s and 40s:
Metabolism is a determining factor when thinking about a diet. That is why it is not possible to apply a unique nutritional key for women of all ages.
Regardless of age, the human body generates a daily energy expenditure with which it consumes energy through:
- Basal metabolism, the energy required to keep the organism awake and at rest
- The thermal effect of food. The body uses energy during digestion and storage of nutrients.
- Daily physical activity. Voluntary and involuntary physical exercise (chills and certain movements) also generate an energy expenditure.
Metabolism is usually rapid in the 20s, but it decreases over time at the rate of 5% for each decade that passes. Therefore, it is fundamental to know the metabolic changes at each stage of a woman’s life to maintain adequate weight and correct the aesthetic problems that arise over time.
Suggested plan for women ages 20-30
In this decade, the metabolism is fast and the influence of estrogens is slight to zero.
The diet for a healthy woman between 20 and 30 years should contemplate the following recommendations:
- Make between 5 and 6 small meals a day: breakfast, snack, lunch, snack, dinner and in some cases a last snack at night.
- Consume food from all groups every day to strengthen intellectual performance.
- Eat the most portion of calories at breakfast and dinner.
Suggested plan for women 30 to 40 years old
At the age of 30, the metabolism changes. This decade presents the first signs of hormonal imbalance. During these years, it notices the retention of liquids and the caloric expenditure descends.
The nutritional recommendations for women from 30 to 40 years are:
- Carry out a complete diet, rich in nutrients and low in calories, consuming all food groups, with special attention to proteins to increase the firmness of tissues and avoid constipation. Protein sources include white meats, legumes, vegetables and nuts.
- Increase hydration and fiber consumption.
- Introduce the highest caloric intake at breakfast only. Dinner, the better the lighter.
- It is advisable to take the fruit in the morning or afternoon snack.
- Reduce salt intake to prevent fluid retention.
- Take infusions that stimulate lymphatic drainage, such as red tea or green tea.
Suggested plan for women aged 40-50
At the age of 40, the metabolism decreases significantly and in turn the pronounced decrease in estrogen causes hormonal imbalances. Decreased metabolism creates an increase in fluid retention and fat accumulates in localized areas, especially the abdomen. In this decade, it is essential to control cholesterol and prevent osteoporosis.
Nutrition tips for this decade are:
- Choose fresh vegetables and fruits, sources of fiber and vitamin C, which have a high antioxidant power and “antiaging.”
- Eat calcium-rich foods, which are found in both dairy products (better if they are skimmed) and in green vegetables such as broccoli.
- Eat foods rich in omega-3s, such as blue fish, spinach, or nuts.
- Reduce or even negate salt consumption.