Eating right at every age: Nutrition tips for women from 18 to 55
The nutritionist told what women need to eat at every age (photo: Freepik)
Changes in nutrition with age are not just a matter of taste preferences, but also the body's need for different nutrients. At every age, it is important for women to maintain a balance and choose foods that will help maintain health and energy.
RBC-Ukraine explains why it is important to change your diet with age.
Nutritionist Oleksandra Yashchuk said that women often follow the same nutritional principles throughout their lives. However, the body's needs change with age, and a diet that worked perfectly when you were 25 may be ineffective or even harmful at 45 or 55.
18-25 years old - forming healthy habits
By the age of 30, we are building a solid foundation of health. It's important to get enough protein, calcium, iron, and omega-3s.
Proteins are essential for muscle growth and hormonal balance (eggs, fish, meat, legumes).
Calcium and vitamin D are essential for bones and can be found in dairy products, broccoli, and sesame seeds. Omega-3 is essential for the brain and nervous system (salmon, flaxseed oil, nuts).
It is important to minimize fast food and simple carbohydrates and eat more vegetables and fiber.
Skipping meals and eating processed foods high in salt, sugar, and fat can lead to low fiber intake. The recommended daily intake is 30 grams per day, but many of us consume only slightly more than half of this amount.
Low fiber, high sugar, fat, and salt in our diets can contribute to weight gain, bloating, and digestive problems and lead to high blood pressure and digestive problems later in life.
26-35 years old hormonal balance changes
At this age, hormonal balance begins to shift, and metabolism slows. Antioxidants, foods to support the intestines, and blood sugar control are especially important here.
Folic acid, which is found in green vegetables, avocados, and chickpeas and is needed for the reproductive system, is important.
Iron (liver, pomegranate, buckwheat) - maintaining energy levels and preventing anemia.
Complex carbohydrates (whole grain products) are needed for the stable functioning of hormones.
It is necessary to remember about sufficient skin moisturizing and metabolism support.
36-45 years old - preparing for menopause
The body needs more healthy fats, magnesium, and phytoestrogens, such as those found in flax, soy, and chickpeas.
At this age, hormonal balance and metabolism are important. Antioxidants found in blueberries, green tea, and nuts are needed to slow down aging.
Proteins and collagen (chicken, fish, bone broths) are essential for healthy skin.
Also, avoid sugar, as it increases inflammation and contributes to skin aging.
46-55 years old - support during menopause
Phytoestrogens, found in soy products and flaxseed, are essential for maintaining hormonal balance.
Vitamin K and calcium (greens, cheese, sardines) are the prevention of osteoporosis. While magnesium (found in nuts, spinach, and bananas) helps support the nervous system.
Don't forget to eat more healthy fats (avocados, olive oil) for your brain and heart.
56+ years
At this age, it is essential to prioritize maintaining good health and achieving longevity.
Therefore, the diet should include prebiotics and probiotics (sauerkraut, kefir, yogurt) for digestion.
Protein from sources such as turkey, legumes, and fish is essential for preventing age-related muscle loss. While turmeric and ginger will act as natural anti-inflammatory agents.
"Nutrition is not just a set of calories. It is a tool for maintaining health, beauty, and energy at every stage of life. Therefore, it is important not just to "eat right" but to adapt your diet to your age and body needs," the expert said.
You may also be interested in:
- Top 5 fruits that overtake oatmeal in fiber content
Sources: Instagram page of nutritionist Oleksandra Yashchuk and WebMD.
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.
