Nutrition Food List for 20-29 years old :This is the age of study, job-bakery, strolling with friends, marriage and new life! In every busy life and in a hurry, life revolves around a cyclone, and in this time, the right nutrients needed for the body's functioning properly. To control the proper nutrition of the body during this time of life
According to researchers at Brown University Medical College, 20-29 year old people eat 25 percent more fast food foods than their adolescents. American Dietetic Association spokesman Boni Toub said that due to the habit of eating at night, many of the important nutrients do not meet the daily needs of the body. Therefore it is important to keep fast food while keeping it healthy. So dinner can be kept in the list - grilled chicken, shrimps cocktails, steamed dumplings or momos and various types of salads. Take these meals as much as you can with the help of homemade foods such as rice, noodles or pasta and any other vegetables.
The main nutrients that I want in the body - I want Leslie Banki, director of the Protein, Sports Medicine Department at Pittsburgh Medical Center, said in a recent study, it is necessary to eat 60-70 grams of protein diet daily in the day. To meet the protein demand in the daily diet list, he advised to eat chicken meat, fish, eggs, peas and low-fat dairy foods without skin.
Potassium
To stay healthy overall muscle and heart need to be properly functioning. So the body needs the right amount of potassium. But according to the USDA (The United States Department of Agriculture), most women between 20-29 years of age eat less amount of potassium-rich foods than the exact demand. Playing two cups of fruits (an apple, a banana, talk yogurt and strawberries) and two and a half cups of vegetables (like any vegetables, with broccoli), it is possible to meet the daily potassium demand in the body.
Omega-3 fatty acids
Omega-3 fatty acids will help increase the level of serotonin in your body. Serotonin is a chemical substance that works to feel good in the brain. As the tendency of being depressed among women is noticeable in this period, it is very important to meet the proper needs of Omega-3 fatty acids in their body. Salmon and tuna fish are the best source of omega-3 fatty acids. It is also possible to meet the needs of walnuts and various types of marine fish.
Choose snacks in smart and healthy way
Khan mixed with 1 table spoon walnut 6 ounces talk yogurt.
4 oz cottage cheese or kimmis
12 kettles or 6 dry aprons.
Mix half a cup of Cauliflower with Soy Milk.
A medium orange or apple.
Any item made with an egg
The total number of nutrients needed in one day: 1,941 calories, 100 grams of protein, 40 grams of fat, 293 grams of carbohydrate and 34 g fiber.
Nutrition diet for 30-39 years old
Career, family work, social and family responsibility, do not forget to take care of yourself? But the loss of everyone! Because if you are good and keep everyone good. What needs to be done to meet the exact nutritional needs of the body at this time:
The main nutrients that I want in the body - I want
Folett -At this time, due to the need for proper nutrition in the body, especially during the pregnancy of the girls, the baby in the womb has grown properly and breast fed the baby. So it is important to eat the finished foods at this time. Folate also reduces the risk of heart disease. So it is possible to fill up 400 micrograms of daily phosphate in the amount of folate-rich foods, while playing gram, pulp, broccoli and orange juice.
Phytonutrients
Leslie Banki said, "This compound is basically a complete antioxidant, which can slow down the aging process, reduce the risk of heart disease and prevent various changes in DNA which reduce the risk of cancer. Dark chocolate, coffee and various kinds of vegetables can be eaten as dietary preparations of phytonutrients. There are more phytonutrients in these foods.
Iron
According to researchers at Pace State University, women and women who lack a mineral in their body and have low iron levels, take longer time to answer intellectual discretion and have no intelligence. To meet the needs of iron in the daily diet, 18 milligrams of iron rich foods, such as lean beef, soybean, sweet pumpkin beef, chicken meat without skin, broccoli, egg yolk, dry fruits, dark green vegetables, various pulses and grains Can eat national food.
What can be eaten as snacks
Tuna Salad: Mix 1 chopped tomato, half-baked cucumber, 1 cup peas and 2 tablespoons salad dressing with 3 ounce tuna fish.
Almond Butter Sandwich: Take 1 table spoon of Almond Butter and 1 teaspoon honey in 2 Piece Bread. Can eat with a glass of milk without leftovers.
One ounce dark chocolate.
The total number of nutrients needed in one day: 1,868 calories, 94 grams of protein, 64 grams of fat, 243 grams of carbohydrate and 34 grams of fiber.
Healthy diet lists for 40-49 years old
You can take some time for yourself but you can easily get out of this time of life. Let's see what kind of nourishment you need in your body at this time.
The main nutrients that you want in your body at this time-Calcium=During this time the iron absorption capacity of the body decreases. Because the amount of acids needed for the absorption of calcium in the stomach is not enough. So keep the 1,000 mg of calcium diet in the daily diet list. You can meet the demand of calcium from milk, potato, almonds, broccoli, cabbage, molasses and spinach.
Fiber
Fiber digestion enhances energy, exposes harmful substances from the body, regulates blood pressure and acts as a preventive cancer. It also helps to reduce fiber cholesterol. Fiber, fruits, vegetables, oats, bread, almonds, cauliflower, strawberries and peas are available.
The total number of nutrients needed in one day: 1,656 calories, 92 grams of protein, 48 grams of fat, 228 grams of carbohydrate and 39 g fiber.
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