What to eat according to your age, the expert responds

It is clear that our body is not the same at 20, as at 30 or 40. And we not only talk about the physical, but our metabolism and nutritional needs change over the years. If you take care of your diet and stay active by doing sports regularly (and adapting the exercises according to your years), your metabolic age may vary, but as a general rule, depending on the decade we are in, and especially women, we must take into account which foods should be a priority in our diet. "The needs for macronutrients and micronutrients are progressively changing throughout life to meet the nutritional requirements that each stage of the life cycle requires physiologically," explains Nela Berlanga, pharmacist and nutrition expert at KilosOut.

How is the "ideal" diet

Nela proposes the Mediterranean diet as the diet that we must take during all the times of our life since it is the most complete. "It is based on fruits, vegetables, proteins of high biological value (meats, eggs, fish and legumes), healthy fats such as our wonderful EVOO and whole grain cereals; and avoiding processed foods, sugars, refined flours, saturated fats and alcohol, every decade has its little secret. "

Well, together with the nutrition expert, we wanted to discover what are the secrets in each decade so that our body does not lack anything and that in addition, is also reflected on the outside.

How to eat at 20?

It is considered the time adored by all. They are the years of full youth in which you feel invincible. Many are lucky to eat everything and that their body does not take its toll, but although we do not see consequences physically at the nutritional level, we are mistreating our body. According to Nela, our muscle mass is still growing and muscles are defining. Proteins of animal or vegetable origin become essential and within micronutrients we must pay attention to iron that we can find in can find in cockles, clams, soybeans, legumes; and vegetables like spinach, peas, and red meat. The zinc is also important since it helps the formation of tissues and we find it in fish and eggs.

How to eat at 30?

Towards the middle of this decade they are usually the years in which we really begin to notice (and to be aware) that our body does not assimilate what we eat in the same way. The metabolism is slowing down and this may be due to a greater burden of personal and work responsibilities that take away more time and do not allow us to be as active, which can reduce our energy and metabolism and make us gain more weight.

The expert warns us: "Be careful with the fluid retention for the same reason, we must monitor daily salt intake by changing the ways of dressing meals. Look for natural condiments such as onion, garlic, chopped basil, coriander, parsley, watercress, carrots, cabbage, spinach, tomato and cucumbers … A diet low in sodium and rich in potassium reduces the vasoconstrictive effect on blood vessels produced by adrenaline, so you will take care of your heart along with the habit of eat healthy fats and nothing processed. Also opt for legumes, whole grains and blue fish. "

What to eat at 40?

Yes vegetables have been important throughout our diet in the past decades, at 40 they become indispensable. Vegetables of all colors rich in water, micronutrients and fiber will be the basis of your diet. Lettuce, asparagus, celery, kale, tomatoes, squash will help with fluid retention and constipation problems. The vitamin contribution is in charge of fruits like strawberries and red berries, rich in antioxidants, and citrus. The recommended serving is 2 to 3 servings a day, while veggies are 3 to 4 servings a day.

"Between 40 and 80 you lose 40% of muscle mass, so in addition to consuming animal and vegetable protein, you must stay active. From the age of 40 it is easier and faster to gain weight and more difficult to lose it for that slowdown in metabolism. This is attached to hormonal changes they help so little, so apart from what has already been said, you have to keep complex carbohydrates under control and avoid refined ones more than ever, "advises Nela.

What to eat after 50?

From the age of 50, in addition to continuing with the recommendations of the 40, we must focus on take care of our bones so that they do not weaken. The foods rich in calcium They are essential as salmon, yogurt, milk, red leafy vegetables, legumes, nuts … But keep in mind: "Take also vitamin D, because otherwise the body cannot absorb the calcium by itself, consuming shellfish, eggs, mushrooms and avocados together with a daily exposure to the sun of about 5-10min, "concludes the expert.

Video:Challenge 2020: the keys to healthy eating

You are also interested in