The Best Way to Eat for Your Age

The nutrients your body craves change as you get older, meaning what fueled you at 20 won't necessarily do the trick at 40. Nosh on these life-stage-appropriate foods to boost your physical and mental health. By Jane Bianchi, REDBOOK.

In your 20's: Salmon
Your 20's aren't always about fun times, but luckily, chowing down on this cold-water fish may help prevent or treat depression, a condition that women are nearly twice as likely to experience as men. Sadly, quarter-life crises are all too common: Studies show that depression is most likely to first develop between the ages of 15 to 34. But salmon is jam-packed with omega-3 fatty acids, which may stabilize your mood by boosting levels of feel-good serotonin. "In your 20's, you are likely working hard and socializing and may not have time to cook, so eat one pre-cooked pouch (two servings) of salmon a week," says Ruth Frenchman, RD, author of The Food is My Friend Diet. "Toss it on a salad or mix it with low-fat mayo for a lunchtime sandwich - you don't even need a can opener."

In your 30's: Eggs and spinach
These are your prime baby-making years, so if you're breastfeeding, pregnant, or even just thinking about creating a mini-me, serve yourself a spinach omelet - yolk and all - each morning. Egg yolks and spinach both contain choline, a nutrient that helps babies' brains develop properly. The Institute of Medicine recommends getting 425 mg of choline at all times, 450 mg if you're pregnant, and 550 mg if you're breastfeeding. One large egg will supply you with about 145 mg of the stuff, and a half-cup of spinach will give you roughly 240 mg. Spinach gets bonus points because it contains yet another important nutrient for expectant moms: folate, which helps prevent birth defects. One half-cup of the slightly-cooked green provides about 130 mcg of folate, about one-third of what the National Institutes of Health advises women in this age range to get. When pregnant, aim for 600 mcg, and when lactating, for 500 mcg. If you're not reaching those levels through your diet, ask your doctor whether taking a supplement is a good idea.

In your 40's: Lean beef and broccoli
Burger lovers, you're in luck. Lean beef is high in iron, a nutrient that helps make red blood cells, supply oxygen to the body, and keep energy levels up. The federal government recommends 18 mg per day for women in their 40's - and 27 mg during pregnancy and nine mg when lactating. A 4-ounce patty will provide you with about 4 mg of iron. But since the American Institute for Cancer Research recommends limiting red meat intake to 18 ounces per week - more can mess with heart health and cancer risk - also seek iron from other sources, such as shrimp, pumpkin seeds, or fortified, whole-grain cereals. In your 40's, it's also critical to eat lots of cruciferous vegetables - such as broccoli - as they may reduce the risk of breast cancer.

In your 50's: Non- or low-fat yogurt
You've heard about the myriad benefits of low- or non-fat yogurt - and not without good reason. "Estrogen holds calcium in your bones, but after menopause, you start losing estrogen - so you start losing calcium and, therefore, bone strength," says Joan Salge Blake, RD, author of Nutrition & You. Yogurt provides roughly 300 mg, or one-quarter of your daily calcium. For the rest, drink non-fat milk and calcium-fortified orange juice, and eat reduced-fat cheese. To help your body absorb the calcium, talk to your doctor about taking a vitamin D supplement that contains at least 600 IU - you can get some vitamin D through foods and sunlight, but it's tough to get enough naturally.

In your 60's: Beans
You remember the first part of the song from elementary school: "Beans, beans, they're good for your heart." Guess what? It's true. Beans of all kinds - lentils, chickpeas, kidney beans, pinto beans, lima beans, white beans, soybeans - are high in potassium, meaning they help lower blood pressure, a known risk factor for heart disease. These tiny wonders are also rich in fiber, which helps you feel full and maintain a healthy weight. Counteracting obesity and high blood pressure is important in your sixties, because women over age 55 are twice as likely to have a heart attack as younger men and women. But if you find yourself remembering the second part of that old song, you may have, uh, reached your bean limit.

SMASHBURGER here I come!!!

PurpleJedi said:

The Best Way to Eat for Your Age

The nutrients your body craves change as you get older, meaning what fueled you at 20 won't necessarily do the trick at 40. Nosh on these life-stage-appropriate foods to boost your physical and mental health. By Jane Bianchi, REDBOOK.

In your 20's: Salmon
Your 20's aren't always about fun times, but luckily, chowing down on this cold-water fish may help prevent or treat depression, a condition that women are nearly twice as likely to experience as men. Sadly, quarter-life crises are all too common: Studies show that depression is most likely to first develop between the ages of 15 to 34. But salmon is jam-packed with omega-3 fatty acids, which may stabilize your mood by boosting levels of feel-good serotonin. "In your 20's, you are likely working hard and socializing and may not have time to cook, so eat one pre-cooked pouch (two servings) of salmon a week," says Ruth Frenchman, RD, author of The Food is My Friend Diet. "Toss it on a salad or mix it with low-fat mayo for a lunchtime sandwich - you don't even need a can opener."

In your 30's: Eggs and spinach
These are your prime baby-making years, so if you're breastfeeding, pregnant, or even just thinking about creating a mini-me, serve yourself a spinach omelet - yolk and all - each morning. Egg yolks and spinach both contain choline, a nutrient that helps babies' brains develop properly. The Institute of Medicine recommends getting 425 mg of choline at all times, 450 mg if you're pregnant, and 550 mg if you're breastfeeding. One large egg will supply you with about 145 mg of the stuff, and a half-cup of spinach will give you roughly 240 mg. Spinach gets bonus points because it contains yet another important nutrient for expectant moms: folate, which helps prevent birth defects. One half-cup of the slightly-cooked green provides about 130 mcg of folate, about one-third of what the National Institutes of Health advises women in this age range to get. When pregnant, aim for 600 mcg, and when lactating, for 500 mcg. If you're not reaching those levels through your diet, ask your doctor whether taking a supplement is a good idea.

In your 40's: Lean beef and broccoli
Burger lovers, you're in luck. Lean beef is high in iron, a nutrient that helps make red blood cells, supply oxygen to the body, and keep energy levels up. The federal government recommends 18 mg per day for women in their 40's - and 27 mg during pregnancy and nine mg when lactating. A 4-ounce patty will provide you with about 4 mg of iron. But since the American Institute for Cancer Research recommends limiting red meat intake to 18 ounces per week - more can mess with heart health and cancer risk - also seek iron from other sources, such as shrimp, pumpkin seeds, or fortified, whole-grain cereals. In your 40's, it's also critical to eat lots of cruciferous vegetables - such as broccoli - as they may reduce the risk of breast cancer.

In your 50's: Non- or low-fat yogurt
You've heard about the myriad benefits of low- or non-fat yogurt - and not without good reason. "Estrogen holds calcium in your bones, but after menopause, you start losing estrogen - so you start losing calcium and, therefore, bone strength," says Joan Salge Blake, RD, author of Nutrition & You. Yogurt provides roughly 300 mg, or one-quarter of your daily calcium. For the rest, drink non-fat milk and calcium-fortified orange juice, and eat reduced-fat cheese. To help your body absorb the calcium, talk to your doctor about taking a vitamin D supplement that contains at least 600 IU - you can get some vitamin D through foods and sunlight, but it's tough to get enough naturally.

In your 60's: Beans
You remember the first part of the song from elementary school: "Beans, beans, they're good for your heart." Guess what? It's true. Beans of all kinds - lentils, chickpeas, kidney beans, pinto beans, lima beans, white beans, soybeans - are high in potassium, meaning they help lower blood pressure, a known risk factor for heart disease. These tiny wonders are also rich in fiber, which helps you feel full and maintain a healthy weight. Counteracting obesity and high blood pressure is important in your sixties, because women over age 55 are twice as likely to have a heart attack as younger men and women. But if you find yourself remembering the second part of that old song, you may have, uh, reached your bean limit.

Vitamin D is a fat soluble vitamin. Eating non-fat yogurt is counterproductive to getting enough vitamin D.

You're supposed to eat salmon with low-fat mayo? That's wrong, too. And foods that are omega 3 rich are critical at every age - more women experience hormone-related depression in their 40s and 50s than do in their teens and 20s.

Women over 55 are more likely to have a heart attack because of estrogen loss. Beans aren't going do a damn thing to help that.

This is what happens when you take dietary advice from a magazine like Redbook.

Edited to fix the mucked up formatting.

[Edited 4/3/13 9:19am]

Genesia said:

Vitamin D is a fat soluble vitamin. Eating non-fat yogurt is counterproductive to getting enough vitamin D.

You're supposed to eat salmon with low-fat mayo? That's wrong, too. And foods that are omega 3 rich are critical at every age - more women experience hormone-related depression in their 40s and 50s than do in their teens and 20s.

Women over 55 are more likely to have a heart attack because of estrogen loss. Beans aren't going do a damn thing to help that.

This is what comes of getting dietary advice from women's magazines.

This is what happens when you take dietary advice from a magazine like Redbook.

I took it from the Yahoo homepage.

"low Fat" or "Light" = chemical shit storm.

MacDaddy said:

"low Fat" or "Light" = chemical shit storm.

Also...any time you strip the fat out of a food for which it is a natural component (like milk or cheese), you damage the food and render it less healthful than it would otherwise have been.

PurpleJedi said:

SMASHBURGER here I come!!!

Somehow I don't think this is what they meant.

Genesia said:

MacDaddy said:

"low Fat" or "Light" = chemical shit storm.

Also...any time you strip the fat out of a food for which it is a natural component (like milk or cheese), you damage the food and render it less healthful than it would otherwise have been.

I eat old-fashioned butter and mayonaise...in smaller amounts...rather than piling on heaps of margarine or low-fat mayo.

morningsong said:

PurpleJedi said:

SMASHBURGER here I come!!!

Somehow I don't think this is what they meant.

NOW you tell me?

Too much choline could make you poo a lot though, right? Choline bitartrate, at least. May aid weight loss at the right dosage though.

People in their 60's to eat beans? Hahahaha!!

Speaking of fats....

OK so what's the best oil to use to make your own mayonaise? Anyone? Genesia? Efan? Ottie? McDaddy? Beuller?

paintedlady said:

Speaking of fats....

OK so what's the best oil to use to make your own mayonaise? Anyone? Genesia? Efan? Ottie? McDaddy? Beuller?

This works well ~

http://kellythekitchenkop...nally.html

Mach said:

paintedlady said:

Speaking of fats....

OK so what's the best oil to use to make your own mayonaise? Anyone? Genesia? Efan? Ottie? McDaddy? Beuller?

This works well ~

http://kellythekitchenkop...nally.html

TY!

Mach said:

paintedlady said:

Speaking of fats....

OK so what's the best oil to use to make your own mayonaise? Anyone? Genesia? Efan? Ottie? McDaddy? Beuller?

This works well ~

http://kellythekitchenkop...nally.html

This is my recipe for delicious mayonaise;

+ X

=

[Edited 4/3/13 19:32pm]

Genesia said:

PurpleJedi said:

The Best Way to Eat for Your Age

The nutrients your body craves change as you get older, meaning what fueled you at 20 won't necessarily do the trick at 40. Nosh on these life-stage-appropriate foods to boost your physical and mental health. By Jane Bianchi, REDBOOK.

In your 20's: Salmon
Your 20's aren't always about fun times, but luckily, chowing down on this cold-water fish may help prevent or treat depression, a condition that women are nearly twice as likely to experience as men. Sadly, quarter-life crises are all too common: Studies show that depression is most likely to first develop between the ages of 15 to 34. But salmon is jam-packed with omega-3 fatty acids, which may stabilize your mood by boosting levels of feel-good serotonin. "In your 20's, you are likely working hard and socializing and may not have time to cook, so eat one pre-cooked pouch (two servings) of salmon a week," says Ruth Frenchman, RD, author of The Food is My Friend Diet. "Toss it on a salad or mix it with low-fat mayo for a lunchtime sandwich - you don't even need a can opener."

In your 30's: Eggs and spinach
These are your prime baby-making years, so if you're breastfeeding, pregnant, or even just thinking about creating a mini-me, serve yourself a spinach omelet - yolk and all - each morning. Egg yolks and spinach both contain choline, a nutrient that helps babies' brains develop properly. The Institute of Medicine recommends getting 425 mg of choline at all times, 450 mg if you're pregnant, and 550 mg if you're breastfeeding. One large egg will supply you with about 145 mg of the stuff, and a half-cup of spinach will give you roughly 240 mg. Spinach gets bonus points because it contains yet another important nutrient for expectant moms: folate, which helps prevent birth defects. One half-cup of the slightly-cooked green provides about 130 mcg of folate, about one-third of what the National Institutes of Health advises women in this age range to get. When pregnant, aim for 600 mcg, and when lactating, for 500 mcg. If you're not reaching those levels through your diet, ask your doctor whether taking a supplement is a good idea.

In your 40's: Lean beef and broccoli
Burger lovers, you're in luck. Lean beef is high in iron, a nutrient that helps make red blood cells, supply oxygen to the body, and keep energy levels up. The federal government recommends 18 mg per day for women in their 40's - and 27 mg during pregnancy and nine mg when lactating. A 4-ounce patty will provide you with about 4 mg of iron. But since the American Institute for Cancer Research recommends limiting red meat intake to 18 ounces per week - more can mess with heart health and cancer risk - also seek iron from other sources, such as shrimp, pumpkin seeds, or fortified, whole-grain cereals. In your 40's, it's also critical to eat lots of cruciferous vegetables - such as broccoli - as they may reduce the risk of breast cancer.

In your 50's: Non- or low-fat yogurt
You've heard about the myriad benefits of low- or non-fat yogurt - and not without good reason. "Estrogen holds calcium in your bones, but after menopause, you start losing estrogen - so you start losing calcium and, therefore, bone strength," says Joan Salge Blake, RD, author of Nutrition & You. Yogurt provides roughly 300 mg, or one-quarter of your daily calcium. For the rest, drink non-fat milk and calcium-fortified orange juice, and eat reduced-fat cheese. To help your body absorb the calcium, talk to your doctor about taking a vitamin D supplement that contains at least 600 IU - you can get some vitamin D through foods and sunlight, but it's tough to get enough naturally.

In your 60's: Beans
You remember the first part of the song from elementary school: "Beans, beans, they're good for your heart." Guess what? It's true. Beans of all kinds - lentils, chickpeas, kidney beans, pinto beans, lima beans, white beans, soybeans - are high in potassium, meaning they help lower blood pressure, a known risk factor for heart disease. These tiny wonders are also rich in fiber, which helps you feel full and maintain a healthy weight. Counteracting obesity and high blood pressure is important in your sixties, because women over age 55 are twice as likely to have a heart attack as younger men and women. But if you find yourself remembering the second part of that old song, you may have, uh, reached your bean limit.

Vitamin D is a fat soluble vitamin. Eating non-fat yogurt is counterproductive to getting enough vitamin D.

You're supposed to eat salmon with low-fat mayo? That's wrong, too. And foods that are omega 3 rich are critical at every age - more women experience hormone-related depression in their 40s and 50s than do in their teens and 20s.

Women over 55 are more likely to have a heart attack because of estrogen loss. Beans aren't going do a damn thing to help that.

This is what happens when you take dietary advice from a magazine like Redbook.

Edited to fix the mucked up formatting.

[Edited 4/3/13 9:19am]

People, don't listen to Genesia!

She just admitted to smearing girly cosmetics on her boyfriend, and making ride off with the boys on his Harley----(on facebook).

lawd

yahoo news has become the enquirer/fox news

PurpleJedi said:

Genesia said:

Vitamin D is a fat soluble vitamin. Eating non-fat yogurt is counterproductive to getting enough vitamin D.

You're supposed to eat salmon with low-fat mayo? That's wrong, too. And foods that are omega 3 rich are critical at every age - more women experience hormone-related depression in their 40s and 50s than do in their teens and 20s.

Women over 55 are more likely to have a heart attack because of estrogen loss. Beans aren't going do a damn thing to help that.

This is what comes of getting dietary advice from women's magazines.

This is what happens when you take dietary advice from a magazine like Redbook.

I took it from the Yahoo homepage.

Mach said:

An interesting fact about proteins:

beef contains only about 20% usable protein. Spirulina and chlorella, on the other hand, average 75-80% usable protein — and these vegan options are just as complete and just as bioavailable. Combine the right yellow pea and rice protein and you can hit numbers approaching 85-90% usable protein — again with high protein bioavailability.

MacDaddy said:

An interesting fact about proteins:

beef contains only about 20% usable protein. Spirulina and chlorella, on the other hand, average 75-80% usable protein — and these vegan options are just as complete and just as bioavailable. Combine the right yellow pea and rice protein and you can hit numbers approaching 85-90% usable protein — again with high protein bioavailability.

Recently I'v been on a 800-900 calorie a day diet.I lost my appetite.

MacDaddy said:

An interesting fact about proteins:

beef contains only about 20% usable protein. Spirulina and chlorella, on the other hand, average 75-80% usable protein — and these vegan options are just as complete and just as bioavailable. Combine the right yellow pea and rice protein and you can hit numbers approaching 85-90% usable protein — again with high protein bioavailability.

Yeah...but can you melt cheese over them with a slice of bacon???

I opened this just as I'm listening to something about the "evils" of nutritionalism, which I'm struggling to get away from though I slip right back into it frequently. This is interesting though.

MacDaddy said:

An interesting fact about proteins:

beef contains only about 20% usable protein. Spirulina and chlorella, on the other hand, average 75-80% usable protein — and these vegan options are just as complete and just as bioavailable. Combine the right yellow pea and rice protein and you can hit numbers approaching 85-90% usable protein — again with high protein bioavailability.

Right on the money.

My nutrition is far more balanced and comes from a far more diverse set of foods since I became vegan. Also, I never get sick, and I have more energy.

iaminparties said:

Fauxie said:

MacDaddy said:

An interesting fact about proteins:

beef contains only about 20% usable protein. Spirulina and chlorella, on the other hand, average 75-80% usable protein — and these vegan options are just as complete and just as bioavailable. Combine the right yellow pea and rice protein and you can hit numbers approaching 85-90% usable protein — again with high protein bioavailability.

But I try to get over 200g of protein per day. I've taken spirulina and it is high in protein, but how many capsules and how much money would it take to consume a significant amount of protein? It's not worth it just as a source of protein. It's expensive. I have some soy mince that's really, really cheap and contains 50% protein. I have never found anything better for the money. My whey protein powder is over 80% but it probably works out more expensive.

Here's a list of 10 protein packed plants: http://gentleworld.org/10...ed-plants/

ZombieKitten said:

iaminparties said:

Recently I'v been on a 800-900 calorie a day diet.I lost my appetite.

List what you eat in a day please

Bowl of cheerios (no milk)

plate of white rice w/ salad

cup of juice and soda

daily diet.Wonder if thats even 500 calories

iaminparties said:

eggs and spiniach is literally all my lady eats these days and i just thought she was weird