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.
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!
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
1/2 cup Cheerios with 1/2 cup 1-percent or nonfat milk
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
6-ounce container light yogurt with 1/2 cup raspberries
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
1 ounce dark chocolate
Nutrition info for the day: 1,868 calories, 94g protein, 64g fat (17g sat), 243g carbs, 34g fiber