True to its title, this article provides a nutrition plan customized based on your age to go well with your needs.
1-3. Age 20:
Bone mass peaks by age 30, so your age now is the right time to binge on calcium that strengthen your bones. You need a minimum 1,000mg of calcium every single day along with sautéed rapini and steamed collard greens. Additionally, diets high in calcium assist in easing the symptoms of premenstrual syndrome.
You can manage stress excellently and maintain a tough metabolism; all you have to do is eat snacks that are rich in protein every 3 to 4 hours. Don’t settle for caffeine, it’s merely a quick fix that stimulates your body and does not fuel it. Good examples of snacks that are delicious and high in protein content are nuts, dried fruit, and Greek yogurt.
It is always a wise decision to look far ahead and secure your future. The same rule applies to your wellbeing. Now is a good time to start building a strong foundation for eating healthily. One good example of a healthy food is a salad in a jar.
4-5. Age 30:
It is at this decade that your metabolism begins to slow because of muscle loss that has something to do with your age. Slash seven calories every day, which is the equivalent of a potato chip. Go along and keep doing it every year to maintain in good physical shape and weight for the rest of your life.
Magnesium is a mineral that guards against diabetes, heart disease, balances blood pressure, and protects the nerves and muscles. Make it a habit to consume 320mg of magnesium per day.
6-7. Age 40:
Forget the aerobics you enjoyed back in the days, it is resistance training and strength training that’s what’s up. Both resistance and strength training slows muscle loss and maintains bone density. After you’re finished with the weights, first you must stretch first before you can leave the gym. Flexibility makes a big difference down life’s long road.
8-10. Age 50:
This is the part of a person’s lifespan where stroke and heart disease are prominent. Act against it and prevent being victimized by it simply by eating 5 or more seafood servings to get a 12% lower risk.
Vitamin B12 produces DNA, and can be found exclusively in dairy products, eggs, fish, and meat. With this, blood cells that are healthy and nerves are kept in their best.
One last thing:
limit consumption of alcohol and caffeine below 7 per week to reduce risks of breast cancer, osteoporosis, and heart disease.