Page 20 - Dainfern Precinct Living Issue 5 June 2024

HEALTH & WELLNESS

NUTRITION FOR PEAK PERFORMANCE

AT DIFFERENT AGES

There’s a reason why people in their 40s don’t have the same amount of energy as they did in
theirr 20s, or why they can’t eat like they did as a teenager. Bodies constantly change with age,
and with each new phase of life, there are changing requirements for the body to maintain opti-
mum health. Key to this are the evolving nutritional needs of the body – as a person ages, diets
will need to adapt, replenishing nutrients according to these changing requirements.

TWENTIES: LAYING THE FOUNDA- vegetables not only provides essen- Ensure consistent meals, aiming for at
TION FOR ADULT NUTRITION tial vitamins and minerals but also least three a day, to meet increased nutri-
This is a pivotal decade that lays the introduces powerful antioxidants that tional needs during this stage of life.
groundwork for lifelong health, which combat oxidative stress;
means it’s crucial to address your specific • hydration remains paramount in your • prioritise essential nutrients from
nutritional needs: 20s as fluid needs increase. You whole grains such as sorghum,
can enhance your water drinking by couscous, beans, chickpeas, brown
• prioritise lean proteins such as eggs, infusing it with flavours like lemon or seeded bread, and brown rice into
chicken, fish, beans, dairy and nuts or orange, berries, cucumber and your daily diet. These nutrient-dense
with every meal to support robust herbs. Experiment with home-made foods provide a steady release of
muscle development; iced green teas. energy throughout the day;
• integrate iron-rich foods like lean • include lean proteins such as chick-
meats, legumes and fortified cereals THIRTIES: NURTURING HEALTH en, lean red meat, eggs and fish to
into your diet, ensuring optimal ener- AND BALANCE support muscle health and provide
gy levels to prevent fatigue; Navigating the fast-paced lifestyle of your necessary amino acids;
• healthy plant fats, sourced from 30s requires strategic nutritional choices • dietary fibre is important in your
avocados, nuts, nut butter and oils, to sustain energy levels and promote mid-30s so prioritise fibre-rich foods
contribute to cognitive well-being and overall well-being. Many peoples’ lives such as vegetables and fruits to aid
brain health; are more demanding at this age, with the digestion and support heart health;
• the inclusion of diverse fruits and growing demands of work and family life. • calcium needs increase so include

18 DPL issue 5 2024