An Ideal Diet When You Are In Your 20s

September 04, 2018   62

“Those who think they have no time for healthy eating will sooner or later have to find time for illness.”

One of the important decisions we make daily is what kind of food we want to eat and what kind of nutrition reside in those food products. These nutritional choices pave way for a healthy lifestyle in the long run. Little intake of nutrition can result in malnourishment and too much food can make you obese. So, it is necessary to maintain a healthy eating pattern to lead a healthy life. The healthy eating patterns are associated with:

  • A reduced risk of cardiovascular disease (CVD).
  • A reduced risk of type 2 diabetes, certain types of cancers (such as colorectal and postmenopausal breast cancers), overweight, and obesity.
  • Also, many pieces of evidence have put forward that relationships may exist between eating patterns and some neurocognitive disorders and congenital anomalies.

What should be an ideal diet when you are in your 20s?

Researchers at Brown University Medical School found that 20-somethings eat 25 percent more fast-food meals than they did in their teens.

In the mid-20s, men and women continue to build bones although not at the same rate as when they were younger. So it is highly important to meet the daily calcium need of the body to help bones reach their maximum strength level. This will help you to remain protected against osteoporosis and fractures later in life.

       RECOMMENDED DIET IN YOUR 20s
Requirement- 1,000 mg of Calcium/day.
Sr. No. Ingredient Quantity Importance

1
Milk
(1 cup milk, 3/4 cup plain yogurt, 11/2 ounces hard cheese)
300 mg It contains protein, carbohydrates, vitamins, minerals and fat: Protein is important to fight diseases, build muscles and maintain healthy hair and nails.

2
Fortified non-dairy beverages
(Soy, Rice, and Almond milk)
300-330 mg Fortified dairy beverages are the perfect way to enrich diets that lack certain specific nutrients, such as vitamins and minerals, or to boost the natural health aspects of milk by augmenting the content of some of its natural components; protein or calcium, for instance.

3
Canned salmon, legumes, firm tofu, almonds, tahini and cooked green vegetables such as spinach, collard greens, rapini and bok choy. (3 Ounces) 212 mg

4
Folate 0.4 mg and 0.4 – 1.0 mg for women of child-bearing age Folate is vital to making and repairing DNA, the genetic material of cells.

5
Iron 8 mg for men;                                              18 mg for women Iron supports metabolism, transfers oxygen to muscles, aids mental concentration and is used to make hormones and connective tissue.
6 Oysters, red meat, enriched breakfast cereals, soybeans, lentils, chickpeas, cooked spinach, prunes, and raisins are also good sources.

Choosing food products rich in nutrients and following a balanced diet having ample amount of nutrients like vitamins, minerals, protein, carbohydrates and a little bit of fat will make sure that you remain healthy for an entire lifetime, staying away from diseases. You just have to nurture your skills to choose food products that nourish your body at every age.

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