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In your 20s

Recommended calories: Up to 2,000

Weight
Your metabolism is at its highest but booze, ready meals and takeaways can lead to weight problems. Limit yourself to three alcoholic drinks a night when you're out, and go for simple home-made dishes such as stir fries or pasta.

Your superfoods
All types of fruit and veg: 5 portions a day
If you're living in the fast lane, these are the foods that boost immunity and protect your health.
Oily fish: once a week
Whether you're starting a family now or much later, get into the habit of eating oil-rich fish, eg salmon, herrings and sardines. They're rich in omega 3s, essential for a baby's brain development.

• Next: High-fibre foods keep the pounds off in your 30s and 40s

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