Best foods to eat in each decade of your life

In your 20s: foods with protein

In your 20s: foods with protein, In your 20s: complex carbohydrates, In your 20s: calcium-rich foods, In your 20s: iron-rich foods, In your 30s: bok choy, In your 30s: fatty fish, In your 40s: bright fruits and vegetables, In your 40s: whole grains, In your 50s: high-fiber vegetables, In your 50s: turmeric, In your 50s: plant-based protein, In your 50s: eggs, In your 60s and beyond: olive oil, In your 60s and beyond: berries

Although most people tend to get enough protein, active young people, especially those who play sports, may need more to help the body build and heal muscles. 

In your 20s: foods with protein, In your 20s: complex carbohydrates, In your 20s: calcium-rich foods, In your 20s: iron-rich foods, In your 30s: bok choy, In your 30s: fatty fish, In your 40s: bright fruits and vegetables, In your 40s: whole grains, In your 50s: high-fiber vegetables, In your 50s: turmeric, In your 50s: plant-based protein, In your 50s: eggs, In your 60s and beyond: olive oil, In your 60s and beyond: berries

Good sources include lean meat, fish, and dairy products, as well as plant-based sources like beans, lentils, nuts, seeds, and tofu.

In your 20s: complex carbohydrates

In your 20s: foods with protein, In your 20s: complex carbohydrates, In your 20s: calcium-rich foods, In your 20s: iron-rich foods, In your 30s: bok choy, In your 30s: fatty fish, In your 40s: bright fruits and vegetables, In your 40s: whole grains, In your 50s: high-fiber vegetables, In your 50s: turmeric, In your 50s: plant-based protein, In your 50s: eggs, In your 60s and beyond: olive oil, In your 60s and beyond: berries

Complex carbohydrates are your body's preferred source of fuel for energy. They take longer for your body to break down and digest, giving you more energy and helping you feel full longer.

In your 20s: calcium-rich foods

In your 20s: foods with protein, In your 20s: complex carbohydrates, In your 20s: calcium-rich foods, In your 20s: iron-rich foods, In your 30s: bok choy, In your 30s: fatty fish, In your 40s: bright fruits and vegetables, In your 40s: whole grains, In your 50s: high-fiber vegetables, In your 50s: turmeric, In your 50s: plant-based protein, In your 50s: eggs, In your 60s and beyond: olive oil, In your 60s and beyond: berries

Calcium can help strengthen your bones and teeth, which is especially important during your 20s. This is the decade when your bones reach their maximum size and strength. 

In your 20s: iron-rich foods

In your 20s: foods with protein, In your 20s: complex carbohydrates, In your 20s: calcium-rich foods, In your 20s: iron-rich foods, In your 30s: bok choy, In your 30s: fatty fish, In your 40s: bright fruits and vegetables, In your 40s: whole grains, In your 50s: high-fiber vegetables, In your 50s: turmeric, In your 50s: plant-based protein, In your 50s: eggs, In your 60s and beyond: olive oil, In your 60s and beyond: berries

Iron helps carry oxygen throughout your body and gives you energy. A lack of iron can lead to anemia, which is when the blood doesn't have enough red blood cells to carry oxygen. 

In your 30s: bok choy

In your 20s: foods with protein, In your 20s: complex carbohydrates, In your 20s: calcium-rich foods, In your 20s: iron-rich foods, In your 30s: bok choy, In your 30s: fatty fish, In your 40s: bright fruits and vegetables, In your 40s: whole grains, In your 50s: high-fiber vegetables, In your 50s: turmeric, In your 50s: plant-based protein, In your 50s: eggs, In your 60s and beyond: olive oil, In your 60s and beyond: berries

Most adults don't eat enough fruits and vegetables, so it's a good idea to make the ones you do eat count. That's when the highly nutritional bok choy comes in. 

In your 30s: fatty fish

In your 20s: foods with protein, In your 20s: complex carbohydrates, In your 20s: calcium-rich foods, In your 20s: iron-rich foods, In your 30s: bok choy, In your 30s: fatty fish, In your 40s: bright fruits and vegetables, In your 40s: whole grains, In your 50s: high-fiber vegetables, In your 50s: turmeric, In your 50s: plant-based protein, In your 50s: eggs, In your 60s and beyond: olive oil, In your 60s and beyond: berries

Omega-3 fatty acids are nutrients that protect your brain and heart. They're especially important for women who are pregnant and breastfeeding, which is more common in their 30s.

In your 40s: bright fruits and vegetables

In your 20s: foods with protein, In your 20s: complex carbohydrates, In your 20s: calcium-rich foods, In your 20s: iron-rich foods, In your 30s: bok choy, In your 30s: fatty fish, In your 40s: bright fruits and vegetables, In your 40s: whole grains, In your 50s: high-fiber vegetables, In your 50s: turmeric, In your 50s: plant-based protein, In your 50s: eggs, In your 60s and beyond: olive oil, In your 60s and beyond: berries

Fruits and veggies that are dark and bright contain antioxidants. They help protect your cells from damage, which can lead to serious conditions, like cancer.

In your 20s: foods with protein, In your 20s: complex carbohydrates, In your 20s: calcium-rich foods, In your 20s: iron-rich foods, In your 30s: bok choy, In your 30s: fatty fish, In your 40s: bright fruits and vegetables, In your 40s: whole grains, In your 50s: high-fiber vegetables, In your 50s: turmeric, In your 50s: plant-based protein, In your 50s: eggs, In your 60s and beyond: olive oil, In your 60s and beyond: berries

Fruits and vegetables in a variety of colors can give you a full a range of nutrients and help you maintain good health later in life.

In your 40s: whole grains

In your 20s: foods with protein, In your 20s: complex carbohydrates, In your 20s: calcium-rich foods, In your 20s: iron-rich foods, In your 30s: bok choy, In your 30s: fatty fish, In your 40s: bright fruits and vegetables, In your 40s: whole grains, In your 50s: high-fiber vegetables, In your 50s: turmeric, In your 50s: plant-based protein, In your 50s: eggs, In your 60s and beyond: olive oil, In your 60s and beyond: berries

Whole grains are a good source of fiber, which can make you feel fuller longer. 

In your 50s: high-fiber vegetables

In your 20s: foods with protein, In your 20s: complex carbohydrates, In your 20s: calcium-rich foods, In your 20s: iron-rich foods, In your 30s: bok choy, In your 30s: fatty fish, In your 40s: bright fruits and vegetables, In your 40s: whole grains, In your 50s: high-fiber vegetables, In your 50s: turmeric, In your 50s: plant-based protein, In your 50s: eggs, In your 60s and beyond: olive oil, In your 60s and beyond: berries

Eating fiber-rich vegetables can help you maintain healthy bowl movements, which is important as you get older. 

In your 50s: turmeric

In your 20s: foods with protein, In your 20s: complex carbohydrates, In your 20s: calcium-rich foods, In your 20s: iron-rich foods, In your 30s: bok choy, In your 30s: fatty fish, In your 40s: bright fruits and vegetables, In your 40s: whole grains, In your 50s: high-fiber vegetables, In your 50s: turmeric, In your 50s: plant-based protein, In your 50s: eggs, In your 60s and beyond: olive oil, In your 60s and beyond: berries

Studies show that some turmeric extracts can help ease the pain and other issues associated with osteoarthritis. This common type of arthritis usually starts after age 50 and typically affects your hands, hips, and knees. 

In your 50s: plant-based protein

In your 20s: foods with protein, In your 20s: complex carbohydrates, In your 20s: calcium-rich foods, In your 20s: iron-rich foods, In your 30s: bok choy, In your 30s: fatty fish, In your 40s: bright fruits and vegetables, In your 40s: whole grains, In your 50s: high-fiber vegetables, In your 50s: turmeric, In your 50s: plant-based protein, In your 50s: eggs, In your 60s and beyond: olive oil, In your 60s and beyond: berries

Getting more protein from plants instead of animals lowers the amount of saturated fat in your diet, which reduces your chances of high cholesterol and heart disease. 

In your 50s: eggs

In your 20s: foods with protein, In your 20s: complex carbohydrates, In your 20s: calcium-rich foods, In your 20s: iron-rich foods, In your 30s: bok choy, In your 30s: fatty fish, In your 40s: bright fruits and vegetables, In your 40s: whole grains, In your 50s: high-fiber vegetables, In your 50s: turmeric, In your 50s: plant-based protein, In your 50s: eggs, In your 60s and beyond: olive oil, In your 60s and beyond: berries

Choline is a nutrient the body needs for functions like memory, muscle control, mood balance, and breaking down fats. 

In your 60s and beyond: olive oil

In your 20s: foods with protein, In your 20s: complex carbohydrates, In your 20s: calcium-rich foods, In your 20s: iron-rich foods, In your 30s: bok choy, In your 30s: fatty fish, In your 40s: bright fruits and vegetables, In your 40s: whole grains, In your 50s: high-fiber vegetables, In your 50s: turmeric, In your 50s: plant-based protein, In your 50s: eggs, In your 60s and beyond: olive oil, In your 60s and beyond: berries

Looking afer your heart health is crucial in your 60s, and olive oil is a great source of unsaturated fats, which help protect your heart and brain.

In your 60s and beyond: berries

In your 20s: foods with protein, In your 20s: complex carbohydrates, In your 20s: calcium-rich foods, In your 20s: iron-rich foods, In your 30s: bok choy, In your 30s: fatty fish, In your 40s: bright fruits and vegetables, In your 40s: whole grains, In your 50s: high-fiber vegetables, In your 50s: turmeric, In your 50s: plant-based protein, In your 50s: eggs, In your 60s and beyond: olive oil, In your 60s and beyond: berries

Strawberries and blueberries are high in anthocyanins, which help lower blood pressure and keep your blood vessels healthy.

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