Tailoring your diet to your stage of life can help keep you hale and hearty
There’s a reason a person in their 40s doesn’t have the same amount of energy as they did in their 20s or why they can’t eat like they did as a teenager. Bodies change with age, and there are changing requirements for the body to maintain optimum health.
20s: Laying a foundation Prioritise lean proteins such as eggs, chicken, fish, beans, dairy and nuts with every meal to support robust muscle development. Integrate iron-rich foods like lean meats, legumes and fortified cereals, ensuring optimal energy levels to prevent fatigue. Healthy plant fats, sourced from avocados, nuts, nut butter and oils, contribute to cognitive wellbeing and brain health.
The inclusion of fruits and vegetables provides essential vitamins and minerals and powerful antioxidants that combat oxidative stress. Hydration remains paramount as fluid needs increase.
30s: Nurturing balance Look for essential nutrients from whole grains such as sorghum, couscous, beans, chickpeas, brown or seeded bread and brown rice. These nutrient-dense foods provide a steady release of energy throughout the day. Include lean proteins like chicken, lean red meat, eggs and fish to support muscle health and provide necessary amino acids.
Dietary fibre is important, so prioritise fibre-rich foods like vegetables and fruits to aid digestion and support heart health. Calcium needs increase, so include foods like dairy or fortified plant-based alternatives to increase bone health. Integrating these foods into your diet supports long-term skeletal strength and resilience.
Incorporate water-rich foods like watermelon, cucumber and lettuce to increase fluid intake.
40s: Nutrient-rich choices You will need more omega-3 fatty acids for heart and joint health. Oily fish such as salmon, pilchards and sardines provide these. Incorporate plant-based sources like walnuts and chia seeds to promote heart health and joint flexibility.
Overall, lean protein-rich foods are pivotal for muscle maintenance, ensuring strength and vitality. Integrate fibre-rich grains like sorghum, oats and high-fibre brown bread. These choices support digestive health and maintain steady energy levels.
Colourful vegetables provide a diverse spectrum of vitamins, minerals and antioxidants. These are essential for overall health, serving as a foundation for robust immune function and cellular repair.
Hydration is crucial for overall wellbeing, specifically joint health.
50s and beyond: Promoting longevity Vitamin D is a key player in calcium absorption so incorporate fortified plant milks or dairy to safeguard bone health, mitigating the risk of osteoporosis. Omega-3 fatty acids found in fatty fish like salmon, as well as nuts like walnuts, are crucial for supporting brain health and cognitive function.
Elevate your protein intake with eggs, fish, lean meats and plant-based proteins like beans, chickpeas and lentils. Proteins play a pivotal role in muscle preservation, supporting overall strength and vitality. Eat fibre-rich foods to maintain digestive health and regulate blood sugar levels, reducing the risk of chronic conditions.
Hydration is even more important, addressing the increased prevalence of constipation.
Text | Mbali Mapholi Photography | Marilyn Barbone Mbali Mapholi is a Tetley and Laager partner dietitian. For more information, go to joekels.co.za.
