3 years ago
GetFitwithAmy
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A Guide to Eating in Your 30s
You can no longer blame your bad eating habits and late nights on university, but can't yet claim that you're too old to take care of yourself. Plus for us ladies, our metabolism is becoming slower and slower (thanks a lot mother nature!) as we deal with our first gray hairs and wrinkles. So what can we do to maintain our health? Put your health first. "In your 30s you start to see signs of an unhealthy lifestyle, such as diabetes or hypertension," says James O. Hill, PhD, director of the Center for Human Nutrition at the University of Colorado. Dropping 10 percent of your weight can slash your risk of these diseases. Key Nutrients: Folate: Folate may also help reduce the risk of heart disease. Eat foods such as chickpeas, asparagus, spinach, broccoli, avocados, orange juice, and fortified whole grains to help meet your daily 400-microgram requirement. Phytonutrients: These compounds contain antioxidants, which slow the aging process, and ward off heart disease. While phytonutrients come from plants, dark chocolate, red wine, and coffee are highest in them. Iron: Not enough leaves you physically drained and messes with your mental muscle. Get your daily dose of 18 milligrams from foods such as clams, lean beef, fortified breakfast cereal, soybeans, pumpkin seeds, and skinless poultry. What to Eat in Your 30s 5 Ingredients, 5 Minutes, 5 Lunches You do have time for lunch! Here is an example meal plan for you! Breakfast Whole wheat English muffin topped with 2 tablespoons natural peanut butter and 1/2 small sliced banana 1 cup calcium and vitamin D-fortified orange juice Morning Snack 1/2 cup Cheerios with 1/2 cup 1-percent or nonfat milk Lunch Curried shrimp salad (boil 10 shrimp and mix with 1 tablespoon mayonnaise and 1 teaspoon curry powder) in a whole wheat pita 1 cup watermelon chunks Afternoon Snack 6-ounce container light yogurt with 1/2 cup raspberries Dinner Chickpea salad (toss 1/2 cup canned, drained chickpeas with 1 tablespoon Italian dressing) 4 ounces lean flank steak, grilled or broiled, topped with 2 tablespoons teriyaki sauce 2 cups baby spinach sauteed in 1 teaspoon olive oil 1 medium baked sweet potato Evening Treat 1 ounce dark chocolate (Yes, chocolate!) Nutrition info for the day: 1,868 calories, 94g protein, 64g fat (17g sat), 243g carbs, 34g fiber
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I really like this meal plan, I love having multiple small meals throughout the day :)
3 years ago·Reply
I have always had trouble with my iron intake. My only advice is to take a multi-vit and make spinach your very best friend!
3 years ago·Reply
Perfect timing for me with these tips, just far enough from 30 to make them good habits but just close enough that I can start right away!
3 years ago·Reply
what if you only hsve 2 meals for the whole day nd just eat sm snacks in btwn lol thats what i do
3 years ago·Reply
@nineincher Look!! I love this sample menu.
3 years ago·Reply