Eat right for your age
In your 20s
Recommended calories: 1,975
Weight
Your metabolism is at its highest but booze, ready meals and takeaways can lead to weight problems. If you want to avoid them, limit alcoholic drinks to three a night when you're out, and go for simple home-made dishes such as stir fries or pasta.
Top foods
• All types of fruit and veg – try to eat five portions a day. These are food that boost immunity and protect your health.
• Oily fish: whether you're starting a family now or later, get into the habit of eating of eating oil-rich fish (eg: salmon, herrings and sardines) at least once a week. They're rich in omega-3s essential for a baby's brain development.
In your 30s
Recommended calories: 1,940
Weight
If you've had children the pounds can creep on now, and you'll also start to lose muscle. Eat high fibre foods such as veg, and whole grains which have plenty of bulk but fewer calories.
Top foods
Wholewheat pasta: Packed with slow releasing carbs – perfect for prolonged energy. Or go for porridge and grainy breads.
Seeds: Sprinkle some sesame or sunflower seeds over salads or cereal to bump up your magnesium levels. It's needed for energy release and may lessen PMS symptoms which can get worse in your 30s.
By Angela Dowden, nutritionist
- Next: In your 40s
Average rating:
marianne, about 1 year
Ihave a son age 10 he plays alot of football.Got alot of energy but very slim seems to run it off all the time carnt put weight on ,only 3st 11.How can i get him to gain weight. mfarr
Report this comment