Ways to Stay Healthy After 30, Diet Plan After 30: If you do not want to become ‘old baba’ soon, then definitely eat these 5 things at the age of 30, you will get full strength – nutritionist shares diet plan for men and women to stay healthy and fit after 30
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Shikha Agarwal Sharma, Nutritionist and Dietician and Director of Fat to Slim Diet, exercise, stress and sleep are the four strong pillars to stay healthy and fit and control ageing. Diet plays the most important role in this too. What you eat and drink at the age of 30 determines how the next 10-15 years are going to be for you in terms of health. Let us know what should be your diet plan at this stage of age.
Increase intake of foods rich in fiber
Eating more fiber reduces the risk of heart disease, stroke, type 2 diabetes and colorectal cancer. Your body should get 31 grams of fiber per day. So fill your plate with fruits, vegetables, whole grains and legumes as they are high in fiber.
Omega-3 is a treasure of health
This nutrient has been shown to improve mood, improve brain function, reduce inflammation, prolong aging as well as reduce the risk of cardiovascular disease. In addition to fatty fish such as salmon or sardines, you should include walnuts, chia seeds, and hemp seeds in your diet.
consume more calcium
Bone density builds up at puberty and new bone formation is complete by the age of 25-30. After 30, the bones start getting damaged and weakness starts coming in them. That’s why it is important to pay attention to calcium. At this age, high calcium foods like curd, paneer, broccoli, spinach, kale and almonds should be consumed more.
Focus on Plant Based Foods
After this age, you should pay more attention to plant based foods than meat. Plenty of fruits, vegetables, whole grains, nuts, seeds, beans, etc. should be consumed. They are high in nutrients like vitamins, minerals, antioxidants and fibre, which can protect you from diseases like obesity, diabetes, heart disease, inflammation and cancer.
Take special care of protein
Protein is necessary for muscle growth and making the weak body strong. After the age of 30, the body needs it. Men should take at least 55 grams and women should take 45 grams of protein daily. For this, you should consume plenty of eggs, chicken, dairy products, plant bed proteins like pulses, legumes etc.
Disclaimer: This article is for general information only. It cannot be a substitute for any medicine or treatment in any way. Always consult your doctor for more details.
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