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Food for Thought: 30 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 30 something here's some food for thought.

Eat Folate
More and more women are waiting to have children in their 30's, making folate an important nutrient for your diet since it is critical for supporting a healthy pregnancy. Folate, or folic acid if it is synthesized, prevents neural-tube defects and helps your body make new cells. The RDI of folate is 400 micrograms for adult women, but up it by 100 micrograms if you are prego or breast feeding. You can find it in leafy green and beans, as well as many fortified cereals.

Eat Phytonurtrients
Phytonutrients contain antioxidant which can aid heart health and possibly help prevent cancer. They help to slow down the aging process, something I can tell you from experience becomes apparent during this decade. Red grapes and red wine are high in antioxidants, as are coffee and chocolate, not to mentions berries of all kinds.

Eat Iron
Lack of iron in your diet can leave you feeling drained both mentally and physically. Monthly visits from Aunt Ruby, pregnancy and breastfeeding all make women susceptible to anemia. Your daily requirement of this vital mineral is 18 milligrams. Keep your eye on your iron intake with lean red meat, chick peas, potatoes with the skin on, and beans. To maximize your absorption of iron, pair foods high in Iron with foods high in Vitamin C, like bell peppers since the vitamin C helps absorb more iron into your body. Also, cooking with cast iron skillet can increase the amount of iron in acidic foods like tomatoes. Isn't it time to invest in a new frying pan?

If you are still in your 20's, read Food for Thought: 20 something for tips on how to eat for your decade.


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smart-blonde smart-blonde 9 years
I'm curious, though: If you're 30 and will not be having children (and have not borne any), do you still need to monitor your folic acid intake more than other nutrients? I take a multivitamin, but for women who are not pregnant or cannot become pregnant, do you need extra folate beyond what's in a multivitamin and/or veggies?
redsugar redsugar 9 years
I must not be your demographic. boo.
glam-sugar glam-sugar 9 years
Very good advice. I'm glad to see red wine is good for you, I've been drinking for a few years now!
llendril llendril 9 years
ha. aunt ruby. that's the first time i've heard that one.
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