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Food for Thought: 20 somethings

The folks at Fitness, the magazine that is, are savvy to our changing nutritional needs. As we age our bodies and our lifestyles change. Curious if you are meeting the nutritional challenges of your generation? If you're a 20 something here's some food for thought.

Eat Protein
Since your life is likely to be hectic, you are generally looking for food on the run. Make sure that you are making healthy choices and not skimping when it comes to protein. Missed meals and dieting can lead to falling short of meeting the RDI for protein - the building block of muscle. So don't short change yourself and fill your quota with chicken, fish, eggs and lean meat. Here's a helpful breakdown of protein amounts in popular foods.

Eat Potassium
According to the USDA, the majority of women in their 20's eat less than 50% of the RDI of potassium. Potassium is an essential mineral that helps muscles, including the heart, function properly. If you are eating your 5 fruits and veggies a day, you are getting enough potassium. So eat your veggies!!!

Eat Omega-3 Fatty Acids
Since women are especially susceptible to depression in their 20's, it is a good idea to boost your serotonin levels. Once way to do this is by eating foods rich in omega-3 fatty acids. This is really the fat you should love. Find it in salmon and other cold water fatty fish, as well as walnuts and flax seeds. If you eat beef, go grass fed - it is higher in omega-3s than conventionally raised beef.

No longer 20? Check back soon to see what you should eat in your 30's and 40's.

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Giasbash6260 Giasbash6260 9 years
OMG EVERYONE MUST TRY GRASS FED BEEF & BISON! AMAZING! I LIVE ON THE STUFF AND HAVE FOR THE PAST 5 years!!!!! OSTRICH IS NOT BAD AT ALL EITHER - it is a red meat: yummy!ALSO TRY SOME ELK & VENISON- SOOOOO much leaner than GRAIN FED beef...if you are interested just google grass-fed and there are TONS of websites!
Giasbash6260 Giasbash6260 9 years
OMG EVERYONE MUST TRY GRASS FED BEEF & BISON! AMAZING! I LIVE ON THE STUFF AND HAVE FOR THE PAST 5 years!!!!! OSTRICH IS NOT BAD AT ALL EITHER - it is a red meat: yummy! ALSO TRY SOME ELK & VENISON- SOOOOO much leaner than GRAIN FED beef...if you are interested just google grass-fed and there are TONS of websites!
mizlynz mizlynz 9 years
Great article!
mizlynz mizlynz 9 years
Great article!
mizlynz mizlynz 9 years
I am SO bookmarking this.
mizlynz mizlynz 9 years
I am SO bookmarking this.
c0rkie c0rkie 9 years
THANK YOU!!!!!!!!!
c0rkie c0rkie 9 years
THANK YOU!!!!!!!!!
ditorres ditorres 9 years
i agree with sillygirl. most of us americans consume way more protein than necessary. we only need 0.8 g of protein per kg of your body weight daily. If someone weighed 110 lbs, that would mean 40 g of protein is necessary daily. Take a look at the links fit provided above. If you're not getting enough protein in your diet, you're probably lacking in total calories needed and that is a more important issue.
EcannDallas EcannDallas 9 years
i really should be getting more omega 3's. i barely eat fish...im going to start this week!!
ash_marisa ash_marisa 9 years
Is Fitness and Shape magazine the same thing Fit? Because this EXACT same article was in my Shape magazine (20s, 30s, 40s wiht fitness, health, and beauty sections)
haze1nut haze1nut 9 years
hey thanks for this!! i really love reading all your articles, to me they're the most informative out of all the sugars :P
SillyGirl SillyGirl 9 years
There is more to protein than just fish, chicken, eggs and lean meat. Even non vegetarians should focus on getting more of their protein from beans and vegetable sources. There have been many studies showing that those proteins are a more complete protein. There are pinto, black, kidney, soy beans, and also many nuts, and vegetables like artichokes and broccoli.Only 10 percent of the total calories consumed by the average human need to be in the form of protein. Matter of fact, too much protein causes many more medical issues than not consuming enough!
SillyGirl SillyGirl 9 years
There is more to protein than just fish, chicken, eggs and lean meat. Even non vegetarians should focus on getting more of their protein from beans and vegetable sources. There have been many studies showing that those proteins are a more complete protein. There are pinto, black, kidney, soy beans, and also many nuts, and vegetables like artichokes and broccoli. Only 10 percent of the total calories consumed by the average human need to be in the form of protein. Matter of fact, too much protein causes many more medical issues than not consuming enough!
Black-Mamba Black-Mamba 9 years
Oh, I'm so proud of myself! ;) I bought some kind of vegetable oil that contains Omega 3 and Omega 6. It's from Becel, I think you've got this in the USA, too, but it's German product. You can see it here: http://www.becel.de/becel_produkte/uebersicht/kalte_kueche/diaet_3_pflanzenoel.asp
MaggietheCat MaggietheCat 9 years
Thanks for the advice. So many twentysomethings think we're too young to care about nutrition--and whatever we eat is enough to get us by. Now we should know that we need to eat right too!! : -)
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