Your Nutrition Needs in Your 30s, 40s, and 50s

You dont have to act your age. And you definitely dont have to look it: After all, 50 is the new 30. (Hello, have you seen Madonna lately?)

But when it comes to nutrition, eating the best foods for your age is the secret to conquering the changes going on in your body—and to fueling up for the challenges in your life. Thats why we created this guide to what you need most, and why, when youre in your 30s, 40s, and 50s.

Top needs for the 30s
Youre balancing work, babies, fitness, and friends. If there were a medal for multitasking, youd get the gold.

Must haves: Iron, folic acid, and calcium. You need 18 milligrams of iron each day to help you steer clear of anemia and to boost your immune system. Trying to get pregnant? Folic acid is key: Getting 400 micrograms daily will help prevent neural tube defects like spina bifida. Calcium is essential for keeping those bones strong; you start losing bone mass after 35. Women 19 to 50 need 1,000 mg per day, but more than half of us dont get it.

Best foods to eat now: 30s

  • Get fortified with vitamin-packed cereals like Total, which has 100% of your iron and folic acid requirements in one bowl.

  • Lean beef, pork, and beans are also iron-rich. Eat enough folic acid–rich foods like oranges, asparagus, and leafy green veggies.

  • Bone up with low-fat dairy picks—milk, cheese, yogurt, and cottage cheese will all give you a calcium boost.

Next Page: Top needs for the 40s

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