Diet Changes to Make for Each Decade
By Lizzie Streit, MS, RDN, LD
With every new decade of life comes new possibilities and challenges, including those that are health-related. Aging brings to light diet and exercise considerations specific to your current phase of life, ranging from building strong bones in your 20s to maintaining muscle mass in your 60s.
This article discusses the best changes to make for each decade so that you can stay healthy throughout the lifecycle. Read on to learn tips for aging gracefully and mindfully by prioritizing ways to meet your changing needs.
Nutrition for Your 20s
Although your 20s are usually associated with youthfulness instead of aging, there are still things you can do now to set your body up to be healthy and strong later. In particular, your 20s are a critical time for bone development. Most people reach peak bone mass between the ages of 25 to 30, after which total bone tissue starts to slowly decrease.
Getting enough calcium and vitamin D, the two most important nutrients for bone health, is therefore critical during early adulthood. Good sources of calcium include dairy products, leafy greens, nuts and seeds, and edamame and tofu. Vitamin D can be found in fortified milk products, fatty fish, and egg yolks. In addition, engaging in weight-bearing exercise can boost bone health. Examples include jogging, brisk walking, yoga, dancing, and jumping rope.
If you are planning on having children, your 20s also mark a time of peak child-bearing age and an opportunity to prepare for pregnancy during that decade or later on in your 30s. Adequate nutrition for both women and men is important for fertility and healthy pregnancies. Women should also focus on getting enough folate, a B vitamin that helps prevent birth defects. Folate is found in leafy greens, beans, asparagus, avocado, and citrus fruits.
Many women in their 20s may be at risk for iron deficiency anemia, which can be associated with menstruation. Iron is also important for healthy pregnancies, since the body has to produce more red blood cells to support the baby. Good sources of iron include red meat, lentils, white beans, cashews, and tofu.
Nutrition for Your 30s
Nutrition and exercise tips for your 30s are similar to those for your 20s. Now that peak bone mass has been achieved, it’s important to continue to get enough calcium and vitamin D to slow bone loss. Since many women also have babies during their 30s, eating a healthy diet that includes adequate folate and iron remains vital.
Raising young children during this decade presents new nutrition challenges. Parents may find it more difficult to carve out time to prepare a fresh meal plan and exercise regularly. As a result, weight gain may ensue.
During this life stage, it may be helpful to eat frequent small meals and snacks throughout the day if you don’t always have time to sit down for meals. Keep your snacks balanced by pairing protein with fiber, such as edamame and fruit, string cheese and carrot sticks, or hard-boiled eggs and dried mango. For exercise, try short bursts of cardio and strength training in whatever length you can manage. Even 15 minutes makes a difference.
Nutrition for Your 40s
Adults in their 40s likely face some of the same challenges as people in their 30s, including difficulty prioritizing healthy eating and exercise amidst family and work commitments. Getting started with a meal delivery service or weight loss meal plan may help during this season of life.
In addition, there are age-related changes that may occur. For women, perimenopause often begins in your 40s. This period of hormonal changes can slow metabolism and lead to weight gain. To help prevent age-related weight gain, it’s often recommended to reduce energy intake by 100 calories per day.
Both men and women in their 40s can also benefit from eating a nutrient-rich diet to help prevent health conditions associated with middle age, such as heart disease, type 2 diabetes, and metabolic syndrome. Loading up on vegetables and plant foods is a great way to get enough fiber, vitamins, minerals, and beneficial plant compounds that help fight disease. If you struggle with eating enough plants, aim to try one new vegetable a week or swap your afternoon candy bar with fruit and nuts.
Nutrition for Your 50s
For most women in their 50s, the menopausal transition is in full swing and will end soon. Eating fewer calories than you did in your 20s and 30s, while still eating enough to stay nourished and satisfied, can be helpful for maintaining a healthy weight and preventing weight gain around the belly. Adequate calcium intake is also important during this stage, since a drop in estrogen levels may contribute to bone loss. On the other hand, iron needs decrease for women after their period stops.
During this time period, men and women can both benefit from eating enough protein to prepare for the faster declines in muscle mass that occur after age 60. Aim for 20 to 30 grams of protein per meal. For reference, two eggs contain about 12 grams of protein, a 3-ounce chicken breast provides roughly 26 grams, and 1 cup of black beans has about 15 grams.
Nutrition for Your 60s
Continuing to eat sufficient protein throughout your 60s and beyond is important for slowing age-related decline in muscle mass. Strength training, including lifting weights and working with resistance bands, can also help. Plus, these types of exercise may improve balance and prevent you from getting off kilter and injuring yourself.
Aging may bring about some new changes during this decade, including constipation and an increased risk of high cholesterol levels, heart disease, or diabetes. Eating enough fiber can help with many of these issues. Fiber keeps you regular and has been associated with lowering cholesterol levels. To increase fiber intake, fill up on beans, whole grains, nuts, seeds, fruits, and vegetables. Remember to hydrate with plenty of water to keep fiber moving throughout your body.
Nutrition for Your 70s
Nutrition and exercise tips for your 70s are similar to those for your 60s. Maintaining muscle mass, keeping your bowels regular, and preventing and managing chronic disease are all important during this season of life.
Nutrient needs also change during your 70s. Adults need more vitamin D, up from 15 mcg per day to 20 mcg per day, after age 70. You can get vitamin D from sun exposure and some foods, including fatty fish, eggs yolks, and fortified milk. It’s also beneficial to talk to your doctor about your vitamin D levels during this time to see if you need a supplement.
Nutrition for Your 80s
Older age presents some challenges for nutrition and exercise. It may be more difficult to prepare meals and engage in physical activity in your 80s. Aging can also cause natural decreases in hunger and thirst, making it hard to meet nutrient and fluid needs. During this decade, relying on prepared foods or a meal delivery service can be particularly helpful.
If your appetite and ability to prepare food has dwindled, make the most out of your meals by packing them with nutrient-dense foods. In particular, adding foods with omega-3 to meals can help fight age-related inflammation in the body and keep you healthy. These include fish like salmon and sardines, walnuts, and milled flaxseed. Sip on water throughout the day, even if you don’t always feel thirsty, to stay hydrated. Finally, keep exercising in whatever ways are safe for you, including aerobics classes created for older adults, chair yoga, and stretching sequences.
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