Best foods to eat from your 20s till your 60s

In your 20’s

Protein

It helps you build and maintain muscle and have the energy required if you exercise intensively. The best foods are lean meat, fish, dairy, lentils, nuts, seeds and tofu.

Complex carbohydrates

They are the ultimate source of energy. Complex carbohydrates found in beans, oats, quinoa and whole grains take longer to break down in the body so they release energy throughout the whole day.

Calcium

Yes, you need it even in your 20s because it is good for your bones. At this age your bones reach their maximum size. Best found in dairy, cottage cheese and generally low-fat cheeses.

Iron

Iron carries oxygen to your body and gives you energy. If you do not have high iron, then you have anemia. This happens when your blood does not have enough red blood cells to carry oxygen properly. Iron is likely to be low in young women but if they consume foods such as beans, spinach, raisins and lean red meat they will have no problem

In your 30’s

Bok choi (Chinese cabbage)

It is a good source of vitamins K and C, selenium, B carotene, antioxidants and quercetin (it is flavonoid). Also it contains magnesium, potassium and calcium.

Fatty fish

They have nutrients that protect the brain and heart. They are especially important foods for women who are expecting a child or breastfeeding. Best found in salmon, sardines and trout. Are you interested in how nutrition can promote health? Then sign up for the specialises seminar “Sports Nutriotion” offered by Base Training. 

In your 40’s

Fermented foods

Like yogurt, sauerkraut, kimchi (Korean pickle) which contain probiotics. Prebiotics are found in garlic, onion, asparagus, artichokes and anything that is whole grain. Fermented foods protect your gut, which, as you grow older, is important for your health.

Colorful fruits and vegetables

They contain antioxidants and substances that protect cells from damage.

Whole grain foods

They keep your stomach full for longer.

In your 50’s

Vegetables with fiber

Vegetables such as broccoli, cauliflower, Brussels sprouts and cabbage promote good bowel function.

Plant based protein

This type of protein reduces the percentage of saturated fats in the diet and therefore the chances of high cholesterol. Good sources are beans and lentils.

Eggs

The choline they contain is good for muscles, memory and mood.

In your 60’s and beyond

Olive oil

It contains unsaturated fats that protect the heart and brain.

Berries

Strawberries and blueberries are full of anthocyanins that reduce blood pressure. Giota Florou (source: webmd.com) Recent Articles