So were in our 20s before we know it 30s and then the dreaded 40s so what can we do to stay somewhat young and healthy? Dietitian Zoe Nicholson shows us how to shake up our eating patterns to suit our age! Your wellbeing can take a back seat as climbing the career ladder and socialising become top priority! " Bone density is still increasing during your early 20s and adequate calcium is vital to obtaning peak bone mass". says Dietitian Zoe Nicholson She suggests two-to-three low mass fats serves of dairy per day, plus sardines and thinned salmon with bones- all good sources of calcium. Iron is also vital, and while lean red meat is best to ward off a deficiency, eat lentils and lots of green leafy vegies too!
Okay ladies as much as we dont wanna think about it will be heating our 30s soonish so Nicholson recommends:Many women in this age bracket find themselves juggling children, a career and house chores, which can be exhausting," says Nicholson. Her solutio? Boosting your carbohydrates and vitamin-B intake to lift energy levels. This means more wholegrain breads and cereals, beans, legymes and potatoes. Also, you should maintain your daily calcium intake with those two to three serves of dairy, plis sardines, or thinned salmons with bones and seeds
And before we know it were in our 40s!
"Calcium continues to be important due to rapid decrease in bone mass and because of lower oestrogen production." Says Nicholson. Continue with three serves of dairy and up your levels of vitamin D (a few minutes in the sunshine each day)to help with calcium absorption. If menopausal night sweats start, try eating more phytoestrogens (found in soy beans, legumes, tofu, oats and wholegrains.) As they may help soothe the symptoms and are beneficial regardless. So ladies bascially what Nicholson is saying watch out for our iron and calcium in our 20s so we can party the night away, boost up on our carbs and vitamin-B in our 30s so we can juggle those kids, our career and those dreaded house duties and finally when the big 40 comes along keep our calcium levels and vitamin D alive, all while trying to fight the dreaded menopausal symtptoms
"Calcium continues to be important due to rapid decrease in bone mass and because of lower oestrogen production." Says Nicholson. Continue with three serves of dairy and up your levels of vitamin D (a few minutes in the sunshine each day)to help with calcium absorption. If menopausal night sweats start, try eating more phytoestrogens (found in soy beans, legumes, tofu, oats and wholegrains.) As they may help soothe the symptoms and are beneficial regardless. So ladies bascially what Nicholson is saying watch out for our iron and calcium in our 20s so we can party the night away, boost up on our carbs and vitamin-B in our 30s so we can juggle those kids, our career and those dreaded house duties and finally when the big 40 comes along keep our calcium levels and vitamin D alive, all while trying to fight the dreaded menopausal symtptoms
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