Healthy eating: At the age of 20, 40, 60 and 70 – this is what belongs on your plate

People around the world eat hardly any healthier today than they did 30 years ago. Although more legumes, nuts and vitamin-rich vegetables are being eaten than before, more unhealthy foods are also being consumed – for example sweetened drinks or red meat and processed meat products, as a study shows.

According to the scientists led by Victoria Miller from Tufts University (Boston/USA), poor nutrition is one of the main causes of illness. It is responsible for an estimated 26 percent of all preventable deaths. The researchers present their results in the specialist magazine “Nature Food”.

But what should be on your plate to stay fit? According to current recommendations, a healthy diet consists of plenty of fresh vegetables and fruit, good oils, as few industrially processed foods as possible, economical consumption of animal products, white flour and sugar – from children to the elderly. So there are only healthy and unhealthy diets, but no age-related differences.

But: Over the years and depending on your living situation, the need for and utilization of nutrients changes. And age definitely plays a role here. Nutritionists at the University of California in San Diego, for example, have put together an overview of what to look out for.

This is what matters from 20 to 40:

The basal metabolic rate is highest in young adults, which means that the body burns the most calories even without physical activity. At this age, many people can “eat whatever they want” without becoming fat. At least at this age the body forgives a few fast food orgies and other escapades.

In general, it applies between 20 and 30 years of age to build muscles, bones and connective tissue , also with the help of a sensible diet. Everyone can draw on this basis in later years when it is no longer so easy to maintain fitness.

In these years, special attention to nutrition is required for women due to a life circumstance: pregnancy.

On the subject:

Special dietary instructions for young pregnant women only

In addition to a diet full of high-quality nutrients and, of course, avoiding tobacco and alcohol, it is important to ensure an optimal supply of vitamins, minerals and trace elements so that the child develops well. Eating for two, on the other hand, is completely unnecessary and wrong.

Therefore, all expectant mothers should in the first 3 months of pregnancy Folic acid take in. Iodine tablets can also be useful. And vegans also have to pay attention to a number of micronutrients that they lack due to avoiding animal foods: Iron, zinc, calcium, vitamins B12, B2 and D as well as an appropriate intake of omega-3 fatty acids.

This becomes important after 40:

After the age of 40, metabolism begins to slow down. While the body can usually break down too much sugar and carbohydrates without any problems at the age of 30, it loses this ability from the age of 40 at the latest. Suddenly an unchanged diet is reflected in your stomach and hips.

Anyone who is only now deciding to eat appropriately can still set the course for a healthy future.

Anyone who has already eaten reasonably healthily should now pay more attention to the following elements:

• Fruit and vegetables in bright colors – the antioxidants they contain act as cell protection in the body with an anti-aging effect.
• more whole grains on the menu
• A (small) portion of red meat twice a week – good for building muscle, also important for women because it prevents iron deficiency
• Vegetarians should especially choose green leafy vegetables such as spinach, kale or chard.

Here’s what you need to pay attention to in your 50s and 60s:

Now begins a dangerous age for cardiovascular problems , such as increased cholesterol levels, high blood pressure. Anyone who has neglected their diet and exercised little must expect type 2 diabetes.

What is important now is a diet that keeps blood sugar levels stable and prevents deposits in the blood vessels. It should be low in cholesterol, rich in fiber and slowly digestible carbohydrates, i.e.:

• lots of vegetables
• little animal fat
• no sugary soft drinks
• few white flour products

Also:

• nuts
• Good oils (olive, linseed)
• Fish (omega-3 fatty acids and vitamin D)
• Low-fat dairy products (calcium)

Hormonal changes accelerate the loss of calcium from the bones. Substitution of calcium plus vitamin D can counteract the threat of osteoporosis . It occurs earlier and more frequently in women due to the loss of estrogen during menopause. But bone loss also threatens men.

An omega-3 supplement can benefit heart health if someone doesn’t eat sea fish. Omega-3 fatty acids stabilize the vessels.

The right diet at 70 plus:

As we age, various physiological and psychological changes occur that directly affect nutritional needs. The taste buds and appetite diminish, as does the desire to cook fresh food for yourself.

The body is less able to absorb and use many vitamins and minerals. As we age, the digestive juices in the stomach change, reducing the absorption of iron, calcium and vitamins B6, B12 and folic acid.

Long-term use of prescription medications can reduce the absorption of certain nutrients.

Fewer calories, but no fewer nutrients

Seniors need fewer calories than younger people, but no fewer nutrients. As we age, protein becomes even more important: it can delay muscle loss as we age, especially when combined with strength training.

The rule of thumb is: one gram of protein per kilogram of body weight daily . But it shouldn’t only be protein from meat, as it promotes inflammation, especially in the joints.

Since digestion becomes sluggish with age, fiber is important for the 70 plus generation. A teaspoon of psyllium husk is a recommended alternative to the amounts of vegetables or whole grains that would be necessary for optimal nutrition. To do this, seniors need to drink plenty of water, even if this is difficult for many people.

With agency material