DID you vow to make 2024 the year you get healthy and lose those extra pounds?
The last week of January is typically the point at which most ditch their New Year’s resolutions.
ShutterstockAnna Mapson explains: ‘Whatever your age, you need to eat good sources of fibre, protein and lots of fruit and vegetables’[/caption]
And if you are in danger of quitting that fad diet, you might want to try this.
To ensure we are the healthiest versions of ourselves we should all be focusing on eating the right foods for our age, registered nutritional therapist Anna Mapson, of Goodness Me Nutrition, tells The Sun.
Choosing calcium-rich grub in your twenties can protect your bones, while protein gets more important in later life.
Anna explains: “Whatever your age, you need to eat good sources of fibre, protein and lots of fruit and vegetables.
“But what’s on your plate should change and adapt as you age, to keep you healthy into midlife and beyond.”
Here, Anna explains the best foods to eat in every decade of your life.
See goodnessme-nutrition.com
Kids
CARROTS: High in beta-carotene, an antioxidant which helps the immune system fight off all those back-to-school coughs and colds.
They are also a good source of soluble fibre, promoting regular bowel movements.
ShutterstockCherries are very good for our gut health and immunity[/caption]
CHERRIES: The molecules that give this fruit, and veg such as beetroot, kale and butternut squash their bright colour are polyphenols.
These are very good for our gut health and immunity.
AVOID RESTRICTIVE DIETS: Children should be eating as wide a range of foods as possible so they can get key nutrients for growth and development.
Don’t remove food groups unnecessarily. Aim for variety.
Teens
APPLES: Easy to take to school or college, apples are a good source of pectin, which helps feed beneficial gut bacteria and also provides quercetin for the immune system.
POTATOES: It might seem basic, but a jacket potato is a good source of fibre when you eat the skin, and white potatoes can be nutritious.
ShutterstockApples are a good source of pectin, which helps feed beneficial gut bacteria[/caption]
Just avoid too much deep frying (such as for chips!).
AVOID RICE KRISPIES: One of the cereals with the least amount of nutrition, limited fibre and protein.
Much better to swap for wholegrain cereals such as Cheerios, Weetabix or Porridge.
20s
CHEESE: You are still building bone density, so calcium-rich foods such as cheese and milk are important.
You should aim for two portions a day.
GettyCalcium-rich foods such as cheese and milk are important for building bone density[/caption]
Vegans can build up calcium with green leafy vegetables and also nuts and seeds.
WALNUTS: These contain antioxidants to prevent chronic inflammation that can lead to disease.
They also feed beneficial gut bacteria which produce butyrate, a fatty acid known to be good for gut health.
AVOID TAKEAWAYS: Many of us suddenly have more freedom in our twenties by moving away from home, starting work and having our own money.
Meal times can be erratic and, as a result, people of this age often rely on takeaways and junk food.
Limit trips to McDonald’s and try to establish a healthy eating pattern of three meals a day.
30s
CHICKPEAS: Focus on fibre. Try to eat as many plant-based foods as possible.
You can up your intake with pulses such as lentils, black beans and chickpeas, which are high in fibre, low in calories and contain protein.
ShutterstockOily fish such as salmon and mackerel may help to prevent risks of arthritis and heart disease, and reduce high blood pressure[/caption]
Edamame beans are also high in protein.
SALMON: Oily fish such as salmon and mackerel may help to prevent risks of arthritis and heart disease, and reduce high blood pressure, thanks to high levels of omega 3 fatty acids.
It has also been shown to improve mood and reduce inflammation in the brain, reducing the risk of depression.
AVOID BACON: Limit foods which are high in salt, such as bacon and ham.
High blood pressure is a chronic condition and even though you might not see the effects until you hit 50, the damage often starts in your thirties.
40s
LEAFY GREENS: High in iron and magnesium, leafy greens such as spinach and kale can help boost energy levels for busy midlife.
For women especially, certain foods such as tofu and chickpeas can help balance hormones in the lead up to menopause.
ShutterstockLeafy greens are high in iron and magnesium, and can help boost energy levels for a busy midlife[/caption]
Tofu is also a good source of protein and can boost heart health.
STEAK: More than one in four women are low in iron in their forties and 15 per cent of men don’t eat the recommended daily allowance.
Lean red meat such as steak will boost levels, as will spinach.
AVOID BURGERS: Many people of this age eat more saturated fat than they need.
Cut down to reduce your risk of chronic heart conditions as you get older.
Burgers, chips and baked and processed foods should be avoided.
50s
YOGHURT: Bone density becomes important again as you age if you want to cut your risk of osteoporosis and falls.
Try Skyr Icelandic Yoghurt, which is low fat and high in protein and calcium.
GettyTry Skyr Icelandic Yoghurt, which is low fat and high in protein and calcium[/caption]
RASPBERRIES: Not only do raspberries contain fermentable fibre, which is good for the gut, but they also have lots of antioxidants, which protect the heart and reduce cancer risk.
AVOID BUTTER: Butter is high in saturated fat, which can increase your risk of high cholesterol and, in turn, heart problems.
You don’t have to cut it out altogether but try not to slather it an inch thick on your hot cross buns.
60s
EGGS: Now is time to start thinking about memory and brain health.
Eggs contain choline, which is good for the brain because it helps make important neurotransmitters.
GettyEggs contain choline, which is good for the brain because it helps make important neurotransmitters[/caption]
Also, ensure you have two portions of oily fish such as sardines or mackerel every week.
DARK CHOCOLATE: It contains antioxidants and magnesium, which encourages healthy sleep and helps to reduce blood pressure.
The flavonoids in dark chocolate may also have a beneficial impact on blood pressure.
AVOID ALCOHOL: It is likely you’ll be moving about less than you used too so you won’t burn the booze calories as easily.
Cutting down will also help with memory and cognitive function and reduce the strain on your liver.
70s
PORRIDGE: As we age we often become less active, which can lead to constipation.
Soluble fibre found in porridge oats will keep you regular, along with root vegetables such as carrots and butternut squash.
GettySoluble fibre found in porridge oats will keep you regular, along with root vegetables such as carrots and butternut squash[/caption]
They also protect against bowel cancer.
AVOCADO: Good for the skin as they contain high levels of vitamin E and mono-unsaturated fats, which also help heart health.
They are also a good source of potassium, which is vital for healthy blood pressure.
AVOID COFFEE: As we age many people experience sleep problems, so reducing tea and coffee may help avoid too many broken sleep.
Coffee can have an effect for up to six hours, so even an afternoon tea or coffee may interfere with you getting to sleep, or mean you wake up early.