Eat Smarter In Your 30s, 40s, & 50s

African American black Mature woman looking at her hand

Mature woman looking at her hand

( — Just because you are your age doesn’t mean you have to act it! And you definitely don’t have to look it. But when it comes to nutrition, eating the best foods for your age is the secret to conquering the changes going on in your body—and to fueling up for the challenges in your life. Here’s a guide to what you need most, and why, when you’re in your 30s, 40s, and 50s.

Top needs for the 30s
You’re balancing work, babies, fitness, and friends. If there were a medal for multitasking, you’d get the gold.

Must haves:
Iron, folic acid, and calcium. You need 18 milligrams of iron each day to help you steer clear of anemia and to boost your immune system. Trying to get pregnant? Folic acid is key: Getting 400 micrograms daily will help prevent neural tube defects like spina bifida. Calcium is essential for keeping those bones strong; you start losing bone mass after 35. Women 19 to 50 need 1,000 mg per day, but more than half of us don’t get it.

Best foods to eat now: 30s