What to include in your diet at age 20, 30, 40 or 50 –

O metabolism slows down with time. With that unavoidable fact, you feel the effects on the scale, on the skin and on the disposition. But if you make dietary adjustments to meet each decade’s needs, the impact will be less.

AT 20

WHAT TO INCLUDE IN THE DIET

CALCIUM

Taking advantage of peak bone mass to boost the skeleton with the mineral reduces the risk of osteoporosis, which begins to manifest itself at age 50 or even at 40. The dose in that decade, according to endocrinologist Cintia Cercado, from São Paulo, is 1.2 to 1.5 g per day (1 glass of milk, 1 pot of yogurt or 1 slice of cheese). Exercise and a little Sun are two other allies of the bones.

WATER

It is essential for the exchange of nutrients and energy and therefore ensures the functioning of the kidneys and liver. It even improves intestinal health and skin. Drink 2 liters a day.

It is typical of this phase

This is the time in life when women abuse men the most. drinks. In a study by the Ministry of Health, 12.1% of participants between 18 and 24 years old and 13.5% of those aged 25 to 34 years old drank four or more drinks on a single occasion. You don’t have to abstain from alcohol and skip college barbecue invites. “But moderation is important”, warns clinical and sports nutritionist Isabella Vorccaro, from Rio de Janeiro. Also, intersperse the sips in the drink with water.

See also: 11 nutrition tips to accelerate gym results

AT 30

WHAT TO INCLUDE IN THE DIET

THERMOGENIC FOODS

“They increase energy expenditure by up to 10%”, says nutritionist Elaine de Pádua, from São Paulo. Bet especially on teas (green, hibiscus) with spices (cinnamon, ginger, pepper).

VITAMIN B6

Stimulates the production of tryptophan, precursor of serotonin – neurotransmitter of the well-being. Without it, you are anxious and prone to eating sweets. Good sources: quinoa, linseed, chia and nuts.

TURMERIC

It reduces the inflammatory processes triggered by fat which, at this stage, begins to appear on the belly and back.

It is typical of this phase

Having a child brings a series of cheers for those who want to be a mother – a dream usually fulfilled in their 30s. With a baby stroller, however, there is an inconvenience: keeping fit is a little more difficult. Therefore, for those who are overweight, the orientation is to lose weight before becoming pregnant. “During and after pregnancy, consume more foods with fiber, good fats, protein lean and low-glycemic carbohydrates such as sweet potatoes, cassava and unpeeled fruit”, says nutritionist Patricia Davidson Hayat, from Rio de Janeiro.

AT 40

WHAT TO INCLUDE IN THE DIET

STIMULANT FOODS

Is the disposition of the 30 gone? It’s normal. Use stimulating foods: Peruvian stretcher (1 dessert spoon a day), coconut oil (1 tablespoon) and chlorella (1 teaspoon). Add to shake, juice and fruit.

PROTEIN

The loss of collagen (protein that supports the skin) begins at age 35, and now intensifies. Then put more foods with the amino acids lysine and methionine, the precursors of collagen, on your plate. The list includes yogurt, egg and meat. Vegetarians can opt for vegetable protein supplements”, advises Elaine.

It is typical of this phase

Anxiety at 30 doubles (or almost) at 40. “The allied foods, in this case, are those that contain vitamins, minerals and phytochemicals that contribute to the modulation of the stress”, guides Patricia. They are: avocado, banana, egg, green tea and nuts. Also, cut back on coffee between meetings. “In excess, the drink causes tachycardia and increases blood pressure”, warns Cintia Cercato. A maximum of three small cups a day are allowed – only until mid-afternoon so as not to disturb your sleep, okay?

And more: When preoccupation with food and exercise crosses the line

AT 50

WHAT TO INCLUDE IN THE DIET

PROTEIN

Muscles start to shrink after 40. If you don’t reinforce protein, it’s quite possible that you’ll reach 50 with 1/3 less of your body mass, according to Marcio Krakauer. So don’t hesitate to eat protein foods: Red meat (lean cut) once a week, and the other days chicken, fish and egg. Even vegetarians who don’t work out can resort to supplements.

NATURAL TREATMENTS

Insomnia? Invest in items with relaxing substances (banana, avocado, chestnuts, oatmeal and chamomile tea).

ANTIOXIDANTS

Fruits and vegetables rich in beta-carotene (pumpkin, carrots), lutein (cabbage, broccoli), selenium (Brazil nut) and vitamins C and E (blueberry, blackberry) help fight free radicals, which accelerate the aging.

It is typical of this phase

Hot flashes (hot flashes) are other annoyances related to the drop in estrogen – the lack of the hormone affects the region of the brain that regulates body temperature. Broccoli, linseedalfalfa sprouts and herbal teas lemongrass and dandelion, according to Patricia, have nutrients and phytochemicals capable of modulating hormonal changes and, with that, softening the fire.