This is how to eat for your age, according to a dietitian

What nutrients do you really need in your 30's?

Tyson Tripcony 4, 201712:48pm

Photo: @sallyobermeder/@sylviajefferysSource:BodyAndSoul

There seems to be an emerging trend at the moment regarding “eating for your age”. As you age there are key considerations you need make in regards to your nutrition and health.

There are many diet decisions that all of us can make to positively or negatively affect our health in later years.


In your 20’s a great habit to get into is to ensure that you are meeting your “2 and 5”; that is consuming 2 serves of fruit and 5 serves of veggies each day. When we enter our 20’s many of us are flying the nest and may not have the cooking skills or ‘know how’ to meet our daily dose of veg, let alone get it onto our plates.

Dietitians always seem to harp over vegetable intake, but that is because we know how much of a difference it can make to your short and long term health. Iron deficiency continues to be a problem in this age bracket so emphasising iron-rich foods such as red meat 3 times a week will assist in the prevention of this. Other iron-rich alternatives are foods such as legumes, lentils, soybeans, tofu, tempeh and fortified whole grain products.


The 30’s are becoming the primary child bearing age for most women and therefore ensuring the body is being nutritionally supported is key. Including more wholegrains in the diet in the form of fortified cereals with added folate, iron and calcium or oats with nuts/seeds becomes more important.

For men, the 30s can bring about decreased activity levels due to work and home commitments. Unfortunately, some males don’t moderate their food intake and portions sizes in relation to the amount of activity they are or are not partaking in, and therefore are prone to weight gain. Males can help preventing this by matching food intake with the amount of activity to help prevent abdominal obesity. Fat accumulation in this region can put males at risk of chronic diseases such as heart disease, diabetes and hypertension. Focusing on increasing vegetable intake, and decreasing meat and carbohydrate portions is one of the easiest ways to reduce calorie intake and prevent that weight gain.

40’S & 50’S

Nearing mid-life, the 40’s and 50’s are a crucial stage of life to ensure your nutrition is matching your needs. Antioxidant rich foods should be a key focus. Choose as many different coloured foods as you can from each food group per day will help you get a wide range of antioxidants into your diet. A diet rich in antioxidants can help to protect against diseases such as Alzheimer’s and Heart Disease as well certain cancers. Metabolic rate drops slightly in this age group as well, and this can contribute to central weight gain – so focusing on meal portions, lower energy fruits and vegetables and including regular exercise rather than ceasing it can all help to prevent the spread.

Adopting a Mediterranean diet may assist to prevent and reduce the onset and progression of metabolic disease. By replacing saturated fats with monounsaturated and polyunsaturated fats, you increase the amount of plant sterols in the diet which naturally reduces cholesterol. For example, fruit, vegetables, nuts/seeds and lentils can assist with cholesterol management but also help to minimise weight gain.

About Tyson

Tyson is an Accredited Practising Dietitian and Accredited Sports Dietitian who heads up the Dietitian component of NJF Wellness Centres. Tyson is an expert in the manipulation of body composition and he currently manages and mentors Dietitians nationwide.

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