As the female body changes with age, the nutrition has to be changed as well.

Healthy women up to their thirties can eat whatever they want without consequences on their health and on their weight. Of course, it is always better to choose a healthier diet, but the fact is that when younger the body is more forgiving. However, after the birthday number 30 the situation will change.

30s

In this decade, women are balancing between work, children, friends, exercising, household duties etc. Due to the extremely busy and stressful life, the following nutrients have to be present in the diet: iron, folic acid and calcium. The organism needs 18 mg of iron a day to protect it from malnutrition and to keep the immunity strong.

If a woman in the thirties is trying to get pregnant, it is very important to take folic acid because it is an important part of many metabolic processes, especially in the processes of differentiation and growth of embryonic cells. The need for folic acid in pregnancy has increased and cannot be met by the usual intake of food but needs to be added further. The recommended folic acid intake is 400 micrograms per day.

Calcium is essential for maintaining strong bones. Women begin to lose bone mass after 35 years. Between 19 and 50 women need 1.000 mg of calcium per day, but more than half of the women do not intake that amount. The mentioned ingredients can be found in grains, legumes, non-fat meat and some dairy products.

40s

They are torn between their job, children, their old parents – everyone needs them and also it is hard to lose weight. The diet has to include fiber, potassium, calcium and food rich in nutrients, but low in calories.

The metabolism is slowed down in the forties. At the same time, cholesterol levels and blood pressure can grow as menopause is closer and women are exposed to higher risk of heart disease and type 2 diabetes. Therefore, enough fiber (at least 25 grams of fiber per day) and potassium rich foods (4,700 milligrams per day) are important and they can be found in whole grains, fruit and vegetables. By using these foods, you will feel fuller and won’t consume a lot of calories.

Calcium is still an important mineral, so the daily dose should remain the same – 1,000 milligrams.

50s, 60s

During this period of her life, women finally have control of their lives and they wish that they can do the same with their hormones. During the last two decades, women have to take vitamin B, antioxidants, calcium, vitamin D. No matter how great she looks and feels, the body is undergoing major changes thanks to menopause. As estrogen levels decrease, women are at increased risk of heart disease, osteoporosis, and other age-related health problems.

The heart should be protected with vitamin B6 and B12 (daily recommended 1.5 milligrams of vitamin B6 and 2.4 micrograms B12). They will be allies to keep homocysteine under control which is related to risk of coronary artery disease, stroke, and thromboembolism in people with normal cholesterol levels.

You should also look to your eyes and eyes. Old cataract can be prevented by food rich in antioxidants. Menopausal symptoms can be alleviated by taking phytoestrogenic or plant estrogens. It is believed that phytoestrogens can also reduce the risk of breast cancer.

Calcium, a bone-strengthening mineral, is more important than ever, so it is recommended to increase the daily dose to 1,500 mg in postmenopausal women. Since almost 70 percent of women aged 51 to 70 do not get enough vitamin D, important for calcium absorption, you should take at least 400 IJ of that vitamin a day. You should eat eggs, fish, chicken, fruits – especially banana and citrus, vegetables and various nuts.