[vc_row][vc_column][vc_column_text]Whether you are looking forward to traveling, starting a family or growing your career in your 30s, do not forget to check in with your nutrition. Nutrition along with other lifestyle factors, like
sleep,
stress and exercise can affect how we age and our overall well-being. So, as you embark on your 30s, strive for not only life goals, but health goals with these simple tips.
How to Improve Your Diet When You Turn 30
1. Moderate alcohol intake
Most people know to limit
alcohol as your bodies do not bounce back as easily as they did in your 20s. However, even just one alcoholic drink can negatively affect sleep quality, potentially leading to fragmented and reduced REM sleep. So, if you are looking for more restful and rejuvenating sleep, it is best to lay off the alcohol. Additionally, drinking excessive amounts may increase oxidative stress and inflammation, disrupt hormones, accelerate biological aging and cause skin damage. Therefore, it is important to consume in moderation or avoid altogether.
2. Limit processed and ultra processed foods
First, let us talk about the difference between
processed and
ultra-processed foods. Processed foods have salt, sugar and fat added to help modify or enhance flavor and textures. Ultra-processed foods go beyond the incorporation of salt, sugar and fat to include artificial colors and flavors, preservatives, thickeners, emulsifiers and artificial sweeteners that promote shelf stability, preserve and enhance texture and increase palatability.
These foods tend to have long ingredient lists and are lower in key nutrients your bodies need. With that said, limiting foods such as sugary drinks, cookies, chips, deli meat, frozen meals and ready-to-eat foods can help reduce your intake of excess salt, sugar and fat. For some, these foods may make up a large part of your diet, so start small by simply adding more fresh and minimally processed foods, like
whole grains, fruits and vegetables to your routine.
3. Eat for your hormones
Hormones are chemical messengers that play crucial roles in growth and development, homeostasis,
metabolism,
digestion, fertility, stress and mood. They are essential for life as they tell your bodies what to do and when to do it.
Minor changes in hormone levels can lead to significant changes in the body and can lead to conditions such as diabetes, thyroid disease, polycystic ovarian syndrome (PCOS), male and female infertility and obesity. Prioritizing whole grains, fruits and
vegetables,
healthy fats and lean protein while limiting processed foods, refined carbohydrates, sugary beverages and alcohol can help limit hormone fluctuations and promote balance.
4. Focus on fiber
Getting adequate fiber is important at all ages, especially during your 30s. You can thank fiber for promoting regular bowel movements while also feeding beneficial gut bacteria.
Fiber can help stabilize blood sugars and keep us feeling fuller and more satisfied after a meal. Additionally, it contributes to lowering cholesterol levels. Therefore, it should come as no surprise that fiber may help lower your risk of heart disease, diabetes and certain cancers.
With that said, let’s talk about how to get the recommended 25-30 grams per day for women and 31-35 grams per day for men of fiber according to
2020-2025 Dietary Guidelines for Americans. Opting for whole grains, whole fruits and vegetables,
nuts and seeds are effortless ways to drive up daily fiber.
5. Power up with plants
There is no need to go vegetarian or vegan, just scale back on animal-based products and incorporate more plant-based foods.
Plant-based eating prioritizes whole grains, fruits, vegetables, nuts, seeds, legumes,
beans and oils. By eating more of these foods, you are increasing your intake of
vitamins, minerals, fiber and antioxidants while reducing your risk for heart disease, diabetes and certain cancers. Start simple by having a salad as a side or as a main with a serving of protein on top, adding beans or chickpeas to soups and chilis, or topping
oatmeal with nuts and seeds.
6. Do not forget the dairy
Most people reach peak bone mass in their early 30’s. While bone remodeling continues, we lose slightly more bone mass than we gain. The amount of bone mass we have at this age can influence our risk of developing osteoporosis later in life. To help maintain our bone health, it is important to incorporate milk and milk-based products into our eating pattern. This is because dairy foods provide us with key nutrients like calcium, potassium,
vitamin D and
protein. If you are unable to tolerate dairy, there are plenty of alternatives a registered dietitian can introduce you to.
7. Stay hydrated
Staying hydrated is a simple yet critical part of supporting good health. Starting in your 30s your skin naturally produces less
collagen, leading to wrinkles and fine lines.
Dehydration can worsen these issues, making skin appear dull and dry. In addition to your nightly
skin care routine, make sure you are drinking adequate amounts of water throughout the day.
Not only is staying hydrated important for healthy skin, but it is also essential for multiple bodily functions including digestion, temperature regulation, transportation of nutrients and waste removal. Daily water intake recommendations vary by age, sex, activity level, pregnancy status and breastfeeding status.
In addition to nutrition, prioritizing sleep, managing stress and incorporating exercise is crucial to thriving in your 30s. Sounds easy right? For some, maybe, but others it’s best to call in some help. Let a
Kroger Health Registered Dietitian, assist you in achieving your health goals. They can provide you with sound nutrition recommendations based on your life goals, provide practical tips on getting more sleep, assist in effectively managing stress, and adding movement to your day. Get to thriving and
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