What Doctors Say To Eat In Your 30s, 40s, & 50s

…strawberries, bananas, and peas.

Your 50s:

What’s Happening: You’re finally in control of your life. Now if only you could get your hormones to behave!

Must-haves: B vitamins, antioxidants, calcium, vitamin D. No matter how great you look and feel, your body is undergoing big-time changes, thanks mostly to menopause.

As estrogen decreases, you’re at an increased risk of heart disease, osteoporosis, and other age-related health issues.

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Protect your heart with important micronutrients like vitamins B6 and B12 (aim for 1.5 milligrams of B6 and 2.4 micrograms of B12 per day).

They help your body ditch a chemical called homocysteine that contributes to hardening of the arteries.

Prevent age-related cataracts and macular degeneration with antioxidant-rich foods.

Want to ease menopausal symptoms? Phytoestrogens, or plant-based estrogens, may help ease those hot flashes. They also may lower your risk of breast cancer.

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That bone-strengthening mineral is more important than ever now, so increase calcium to 1,500 mg daily if you’re postmenopausal and not on estrogen therapy; keep it at 1,200 mg per day if you’re on estrogen.

And because 70 percent of women 51 to 70 don’t get enough vitamin D (vital for calcium absorption), make sure you get at least 400 IU per day; talk to your doctor about taking a supplement.

Your 50s:

Must-Eat Foods

• Boost your B6 with bananas, potatoes, and pomegranates. And get B12 from eggs, fish, and chicken. Some cereals are fortified, too.
• Get a burst of breast cancer-fighting antioxidants from dark green, dark yellow, or orange fruits and veggies, like broccoli and Brussels sprouts.
• Protect your eyes with the lutein and zeaxanthin in spinach.
• Ease menopause symptoms with cashews, corn, apples, and soy—all great sources of phytoestrogens.
• Some good calcium picks: low-fat cheese, almonds, and broccoli. Eat enough folic acid–rich foods like oranges, asparagus, and leafy green veggies. Bone up with low-fat dairy picks—milk, cheese, yogurt, and cottage cheese will all give you a calcium boost.