Foods You Should Eat More of in Your 30s
Many say that your thirties are your best decade.
Some may get married and start a family, while others may feel more secure and confident with who they are and what they’ve accomplished so far. In your 20s, your life is less predictable – you’re searching for the “right” career, the “right” partner, and you’re likely getting your first taste of what it’s like to be an adult. Cue, rent and finances!
Thirty may be the new 20, and this milestone is a good reminder to listen to your body. After all, aging is inevitable. And while we can’t control environmental factors or genetics, we can create habits – like a balanced diet, routine exercise and restful sleep – that will promote healthy aging.
Throughout this decade, common changes females experience include:
Decrease in muscle and bone density
Slower metabolism
Loss of skin elasticity
Bone density increases from puberty until around 30. As hormones continue to change and around 35, bone loss gradually begins. As a female ages, body fat also increases. It’s common to see a reduction of muscle mass, causing you to feel weaker than you did in your 20s. And for the first time, you might see some wrinkles appear on your face as reduced firmness and elasticity occurs throughout this decade.
These changes are often unwelcome, but they don’t have to be. Developing healthy habits can help slow the process of aging, and one of the best ways to do this is through a balanced diet. Filling your plate with protein (lean meat, wild-caught fish, legumes), veggies (nearly any kind), healthy fats (EVOO, avocado), and whole grains (bulgur, buckwheat, quinoa) will provide your body with loads of nutrients. By zeroing in on foods you should incorporate more of, you’ll simultaneously create less space for foods that may be causing harm – think mood swings, stubborn belly fat, acne, and brain fog.
To get started, here are some foods you should be eating more of throughout your 30s:
Salmon
Omega-3 fatty acids are important in your 30s, especially for women who are pregnant or breastfeeding since they contribute to the development of your baby’s brain. Moreover, omega-3s are linked to short term health benefits like a better mood, stronger cognition and reduced inflammation. And while Vitamin D is the only vitamin that our body can make, it’s only triggered when exposed to adequate sunlight, which most of us don’t get enough of. Combine that with the fact that females lose Vitamin D during the aging process, and you understand why sourcing food with Vitamin D becomes increasingly important. You should aim to increase your intake of salmon, tuna, eggs (and other fortified foods rich in Vitamin D) to at least twice per week, especially if you aren’t taking a supplement for support.
Eggs
Eggs get a bad rap due to their link to high cholesterol, but rest assured, their benefits far outweigh the “bad.” In fact, eggs can lower the bad cholesterol (LDL) while increasing the good (HDL). They’re also an optimal source of choline, a nutrient our bodies need for functions like memory, muscle control, and breaking down fats. Which is even more important for pregnant women since low choline intake can raise the risk of neural tube defects in the baby. And be sure to ditch the egg whites! Only protein is stored in the white – it’s the yolk that houses a mix of vitamins, minerals, and healthy fats.
Yogurt
Like eggs, yogurt – or perhaps even dairy as a whole – is another food group that’s often misunderstood. Additives and sweeteners make yogurt unhealthy – it’s usually not the yogurt itself. You should opt for grassfed whole milk yogurt from brands like Maple Hill and Nancy’s. These brands offer clean, unsweetened options that are full of the good stuff – like calcium, Vitamin D, potassium and protein. Yogurt also contains live and active probiotics, which are essential to maintaining a healthy gut microbiome. Whether it’s breakfast or lunch, consider adding berries and nuts to naturally sweeten your yogurt (and to pack as much nutrition as possible into one meal!).
Dark leafy greens
Fill up on all the greens like bok choy, swiss chard, arugula, spinach, and kale. They are high in Vitamins A, K, C, and folate which are essential for vision, immunity, bone and cell growth. Due to the high level of antioxidants found in dark leafy greens, they may be one of the best foods to eat to cultivate healthy gut bacteria. Meaning, you can naturally detox your body, lower your risk of cancer and fight inflammation by eating your greens. Whether you roast, sauté or blend your dark leafy greens, they’ll add a nutritious boost to any meal you make.
Citrus
Collagen, which is the building block for our skin, decreases as we age. But citrus – from oranges and lemons to tangerine and grapefruit – is packed with Vitamin C, which is a key player in the production of collagen. Using the juice from these fruits can have anti-aging benefits to the whole body, too. The citric acid can help lighten age spots and even out skin coloring. On the other hand, drinking the juice can help flush out unwanted bacteria and fat from the body. As a natural immune booster, citrus not only helps detoxify your system, but also protects it from foreign invaders.
Beans
As a basis of any plant-based diet, beans might as well be called the longevity food. Kidney, black, lentil and chickpea are some of the best sources of fiber, protein, iron, folic acid, zinc, and magnesium. They are also full of antioxidants that may help decrease inflammation, prevent heart disease and cancer, and slow the process of aging. Moreover, beans are a staple in the Blue Zones - five regions around the world with the longest-living populations. Need I say more? Keep in mind that each type of bean has a different nutrition profile, so it’s best to add a variety to your diet. An easy way to do that is by cooking a soup like minestrone, which will provide you with plentiful servings of the beans you enjoy most!
Nuts
Consider swapping your usual go-to snack for a handful of nuts! From almonds and Brazil nuts to pistachios and walnuts – they’re high in protein, fiber, and healthy fats. Plus, many nuts also contain micronutrients, which are vitamins and minerals that can boost energy and immunity. For instance, almonds contain magnesium and vitamin E, key nutrients for digestion and heart health. Walnuts are high in omega-3 fats, which promote healthy blood pressure and cholesterol. And there’s more - a study with 120,000 participants found that daily nut eaters lived healthier, longer lives than those who didn’t. Whether you eat them plain or add nuts to a salad or soup, be sure to incorporate a scoop of nuts as often as you can!
Sweet Potato
As a vitamin and mineral powerhouse, sweet potatoes contain Vitamin A, a key infection-fighting nutrient, in addition to potassium, niacin and Vitamin C. They are also loaded with carotenes and fiber, which work to stabilize blood sugar and increases the feeling of being full. Unlike potatoes which have a high glycemic load (ie: they can cause sudden spikes and dips in blood sugar), sweet potatoes can help manage these levels, which may make them even more appealing for diabetics. Pro tip: overcooking sweet potatoes can lessen their beta-carotene levels. Try to keep the skin on as that helps to lock in the moisture and opt for boiling instead of baking.
While certain foods do have healing and anti-aging properties, it’s important to check in with your doctor if you suspect that something is going on or if your hormones seem off. Some women are so in tune with their bodies that they know when something is wrong. This is why it’s crucial to listen to your body! Being a female – especially one that’s aging - is difficult, and we all deserve to feel and look our best as we navigate all phases of life. Thirty is just the beginning, so be sure to set the stage for years to come by eating a wide range of clean, whole foods.
Here's to the next 30 and beyond!
