High-fibre foods keep the pounds off in your 30s and 40s
In your 30s
Recommended calories: 1,940
Weight
If you've had kids the pounds can creep on, and you'll also start to lose muscle. Muscle uses up more calories than fat. Eat high fibre foods such as veg, and whole grains which have plenty of bulk but fewer calories.
Your superfoods
Wholewheat pasta: Packed with slow releasing carbs which are perfect for prolonged energy when you're juggling work and family. Or go for pulses, porridge or grainy breads.
Seeds: Sprinkle sesame or sunflower seeds over salads or cereal to bump up your magnesium. It's needed for energy release and may lessen PMS symptoms, which get worse in your 30s.
In your 40s
Recommended calories: 1,925
Weight
If you're inactive, you'll lose another five pounds or so of muscle this decade, while gaining fat at three times the rate. Cutting back portion sizes just a little will make a big difference.
Your superfoods
Soya: 1-2 serving a day
A great source of oestrogen-like isoflavones which may help you through the menopause. Go for soya milk, tofu or TVP (textured vegetable protein).
Berries: several handfuls a week.
Blackberries, raspberries, blueberries and strawberries are rich in potent antioxidants that play a role in keeping wrinkles at bay.
Nuts: eat one portion five times a week
Rich in vitamin E, another antioxidant which may reduce heart disease risk.
Average rating:
HELEN BENNETT, about 1 year
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