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Dietitian shares tips on eating habits for all ages: From 20s to 60s

Dietitian shares tips on eating habits for all ages: From 20s to 60s Illustrative photo (

A balanced nutrition model for maintaining optimal health should take into account a variety of factors, including the age-related needs of the body. For adults, recommended foods and nutritional priorities change every decade of life, according to Ukrainian nutritionist Oleg Shvets.


Protein, complex carbohydrates, calcium and iron

Protein is important for building and repairing muscles. Active youth, especially athletes, need more protein. Protein sources include lean meats, fish, dairy products, beans, lentils, nuts, seeds, and tofu. Tofu also contains a large amount of dietary fiber.

Young people need more energy, which complex carbohydrates mainly provide. They bring long-lasting energy and contribute to a feeling of fullness. Beans, quinoa, oatmeal, and whole-grain bread are good sources of these nutrients.

Calcium helps strengthen bones and teeth, which is especially important in the 20s when bones reach their maximum size and strength. Dairy products, such as milk, yogurt, kefir, cottage cheese, and low-fat cottage cheese, are good sources of calcium and also contain vitamin D, potassium, and protein.

Iron helps transport oxygen throughout the body and provides energy. Lack of iron can lead to anemia, especially among young women. Beans, raisins, spinach, and lean red meat are sources of iron, but iron supplements should only be started following a doctor's advice.


Leafy greens and oily fish

Leafy greens, such as lettuce, spinach, kale, bok choy, and others, are an important source of vitamins K and C, folic acid, selenium, beta-carotene (which the body converts to vitamin A), antioxidants, and quercetin. They also contain sufficient magnesium, potassium, and calcium.

Omega-3 fatty acids are important for protecting the brain and heart, especially for women who are pregnant or breastfeeding. The best sources of omega-3s are low-mercury fish, such as salmon (canned or fresh), sardines, and freshwater trout.


Fermented and whole grain products, fruits and vegetables

The gut is important for the immune system and overall health. Foods that contain probiotics (good bacteria) and natural prebiotics (food for good bacteria) help keep the gut healthy. Yogurt, kimchi, and sauerkraut include probiotics, while onions, leeks, garlic, asparagus, artichokes, beans, and whole grains contain prebiotics.

Fruits contain antioxidants that protect cells from damage that can occur with age and lead to serious illness. Fruits and vegetables in different colors - orange, purple, red, yellow, green, blue - provide a full range of nutrients and lay the foundation for good health in later years.

Whole grain products are an important source of fiber, which contributes to a long-lasting feeling of satiety. When combined with lean protein and vegetables, whole grains become an important part of a balanced diet.


Fiber, turmeric, eggs, and vegetable protein

Consumption of dietary fiber supports regular bowel movements, which is important at this stage of life. Foods high in fiber include broccoli, cauliflower, Brussels sprouts, and white cabbage, which also contain a lot of water, which improves their effectiveness.

Osteoarthritis is a common form of arthritis that usually develops after the age of 50 and affects the hands, hips, and knees. Studies have shown that turmeric extracts can reduce pain and other symptoms associated with osteoarthritis, and their effects on cholesterol and depression are being studied. Turmeric can be added to vegetables or meat and used in marinades.

Increasing your vegetable protein intake helps to reduce saturated fat in your daily diet, which reduces the risk of high cholesterol and heart disease. Beans and lentils, as sources of vegetable protein, are also rich in magnesium, potassium, iron, folic acid, and fiber. Shredded tofu or ground nuts add a meaty flavor to vegetable protein.

Choline is an important nutrient for memory, muscle control, mood, and fat breakdown. Men over the age of 50 are recommended 550 mg per day and women 425 mg, but most people get a lot less. The main source of choline in food is eggs.

60s and older

Olive oil and berries

Heart health is particularly important at this stage of life, and olive oil is known for its unsaturated fat content, which helps protect the heart and brain.

Strawberries and blueberries are rich in anthocyanidins, chemical compounds that help lower blood pressure and maintain vascular health. These berries are also naturally sweet but have a low sugar content. It is recommended to consume them at least two to three times a week.

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This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.