Good nutrition is a critical part of health and development. According to the World Health Organization (WHO), better nutrition is related to improved health at all ages, a lower risk of diseases, and longevity.
People can find it difficult or confusing to navigate the amount of nutrition information now available, and many sources have differing views.
This article offers science-based nutrition tips to help someone lead a healthier lifestyle.
Eating Changes You Should Make When You Turn 30
1. Fill up on fiber.
Fiber does more than keep you regular. A 2019 meta-analysis in The Lancet found that eating more fiber reduces the risk of cardiovascular disease, stroke, type 2 diabetes and colorectal cancer. In addition, the research showed that for every eight grams of fiber consumed, the risk of chronic diseases fell by 5-27%. The most protection was seen when people ate 25-29 grams of fiber per day. The 2020-2025 Dietary Guidelines recommend that women aged 31-50 consume 25 grams of fiber per day and men aged 31-50 consume 31 grams of fiber per day, but most Americans only get 11-15 grams.
Fiber also lengthens telomeres. Telo-what? Let us explain. Telomeres are DNA-protein structures found at both ends of chromosomes. They protect our genome and fight off diseases. Telomeres naturally shorten with age, but stress, smoking, obesity, poor sleep and poor diet lead to shorter telomeres. To simplify, longer telomeres mean a longer life and shorter telomeres are associated with a shorter lifespan. Your 30s are a crucial time to lengthen those telomeres, and eating more fiber is one of the best ways to do it. A 2018 study found that every 10 gram increase of fiber per 1,000 calories would correspond to 5.4 fewer years of biologic aging. So load your plate up with fruits, vegetables, whole grains and legumes because these high-fiber foods will give you life, literally.
Think about getting 8-10 grams of fiber per meal. One cup of cooked oatmeal for breakfast has four grams of fiber. Pair that with fruit, like raspberries (one cup has eight grams of fiber) or diced apples. Don’t be scared of carbs at lunch and dinner. Make half your plate colorful vegetables and ¼ of your plate whole grains. Toss ½ cup of cooked farro on your salad for 6 grams of filling fiber. Not only will you lengthen your telomeres, you’ll also stay full longer and prevent carb cravings later in the day.
2. Incorporate more omega-3s.
“Focus on getting more omega-3s in your diet,” says Sarah Anzlovar, M.S., RD, LDN, owner of Sarah Gold Nutrition. “While it may seem premature, your 30s are the best time to think about putting in place healthy habits that help you age well. Omega-3s are linked to both short-term health benefits such as better mood, improved cognition, and reduced inflammation, as well as longer-term health benefits like reduced risk of cardiovascular disease and better brain health as you age. And if you’re planning to start a family, omega-3s are incredibly important to a baby’s brain development. The best source is fatty fish such as salmon or sardines, but you can also get them from plant-sources like walnuts, chia seeds and hemp seeds.”
“Omega-3 fatty acids may also preserve telomeres,” says Nicole Stefanow, M.S., RDN, registered dietitian in New York. “As telomeres get shorter our cells can’t do their jobs properly causing the cells to age. Eating foods high in Omega-3 fatty acids, such as fatty fish, can slow the pace of aging by preventing the shortening of telomeres.”
Focus on food first to get omega-3s. Have salmon for dinner once a week. Sprinkle flax or chia seeds into oatmeal, yogurt or smoothies and snack on walnuts or pecans.
3. Stop fad dieting.
If you spent your 20s dieting, there is no better time than now to stop. “Swap fad diets and eating trends for an enriching lifestyle,” says Dr. Lisa Leslie-Williams, PharmD., Natural Health & Holistic Food Expert, and Founder of the Domestic Life Stylist. It might sound cliche, but hear us out. Fad diets lead to rapid weight loss, followed by gaining the weight back and then some. This is called yo-yo dieting or in the scientific world, “weight cycling.”
“Weight cycling has long-term detrimental heart health effects including increased risk of diabetes, heart disease and depression,” says Anzlovar, who helps women ditch diets in her virtual private practice. Overall, yo-yo dieting tends to lead to a higher weight. Research shows that up to 95% of people who diet to lose weight end up regaining what they’ve lost and up to two thirds end up at a higher weight than they started each time they diet. Yo-yo dieting and weight cycling can also lead to a slower metabolism.”
“Pick a healthy eating lifestyle that will work for you and then stick to it,” says Dr. Leslie-Williams. “Whatever dietary changes you make, adapt them, not just on weekends. Not just when your class reunion is coming up. Not just for the wedding, not for a milestone birthday, not just when it’s convenient, but year-round for wellness that is long lasting way after your 30th birthday.”
4. Start the day with breakfast.
While intermittent fasting may work for some, the majority of people benefit from starting the day with a balanced breakfast. Whether it’s because they don’t make the time, aren’t used to eating in the morning (old habits from missing breakfast hours in college) or think it’s better to save the calories for later, skipping breakfast is one of the most common things I see my younger clients doing. But skipping breakfast often sets you up for sugar cravings and overeating later in the day. Prioritize protein, fiber-rich carbs, and healthy fats at breakfast to give you the energy you need for your day and keep your blood sugar stable until lunch time. Eating breakfast will also decrease snacking after dinner and lead to fewer swings in hunger, energy and mood.
5. Work with your hormones, not against them.
“Eat for your hormones!” says registered dietitian and certified aromatherapist, Amanda Liptak, RDN, CA. “Progesterone begins to decrease as early as your early 30s and one of the most magical benefits of this hormone is calming your nervous system, making it easier to cope with stress. So aim for nutrient-rich, mood-boosting foods high in omega-3 fatty acids and Vitamin B6. You can find them in salmon, whole eggs, walnuts and flax. Foods high in magnesium also support mood and help boost progesterone, so make sure to include pumpkin seeds, dark leafy greens, black beans and lentils.”
Nutrition Tips for What to Drink
Drinking plenty of healthy fluids has numerous health benefits. Health experts recommend these tips:
6. Drink water
Drinking enough water every day is good for overall health and can help manage body weight, according to the Centers for Disease Control and Prevention (CDC).
Drinking water can prevent dehydration, which can be a particular risk for older adults.
If someone does not like plain water, they can add some citrus slices and mint leaves to increase the appeal, or drink herbal teas.
7. Enjoy coffee.
A 2017 study suggests that moderate coffee consumption of 3–5 cups a day can reduce the risk of:
- type 2 diabetes
- Alzheimer’s disease
- Parkinson’s disease
- cardiovascular diseases
According to the same review, the recommended amount reduces to 2 cups per day for pregnant and lactating people.
8. Drink herbal teas.
According to research, catechins in green, black, and other herbal teas may have antimicrobial properties.
Herbal teas, such as mint, chamomile, and rooibos, are caffeine-free and help keep someone hydrated throughout the day.
Nutrition Tips for Foods and Drinks to Avoid
It is important to cut back on food and drink that may have harmful health consequences. For example, a person may want to:
9. Reduce sugar.
According to research, dietary sugar, dextrose, and high fructose corn syrup may increase the risk of cardiovascular disease and metabolic syndrome.
People should look out for hidden sugars in foods that manufacturers label as names ending in “-ose,” for example, fructose, sucrose, and glucose.
Natural sugars, such as honey and maple syrup, could also contribute to weight gain if someone eats them too often.
10. Drink alcohol in moderation.
Dietary Guidelines For Americans recommend that if someone consumes alcohol, it should be in moderation.
They advise up to one drink per day for females and up to two drinks per day for males.
Excessive drinking increases the risk of chronic diseases and violence, and over time, can impair short and long-term cognitive function.
11. Avoid sugary drinks.
The CDC associate frequently drinking sugary drinks with:
- weight gain and obesity
- type 2 diabetes
- heart disease
- kidney disease
- non-alcoholic liver disease
- tooth decay and cavities
- gout, a type of arthritis
People should limit their consumption of sugary drinks and preferably drink water instead.
12. Eat less red and processed meat.
A large prospective study in the British Medical Journal indicates that U.S. adults eating more red and processed meat had higher mortality rates.
Participants who swapped meat for other protein sources, such as fish, nuts, and eggs, had a lower risk of death in the eight-year study period.
13. Avoid processed foods.
According to a review in Nutrients, eating ultra-processed foods can increase the risk of many diseases, including cancer, irritable bowel syndrome, and depression.
People should instead consume whole foods and avoid foods with long lists of processed ingredients.
Other Good Health Habits
There are several steps a person can take to improve their health in addition to consuming healthful foods and drinks.
14. Support your microbiome.
A 2019 review in Nutrients suggests that a high quality, balanced diet supports microbial diversity and can influence the risk of chronic diseases.
The authors indicate that including vegetables and fiber are beneficial to the microbiome. Conversely, eating too many refined carbohydrates and sugars is detrimental.
15. Consider a vitamin D supplement.
The recommended dietary allowance for vitamin D is 15 micrograms or 600 international units per day for adults.
Many people get some of their vitamin D from sunlight, while it is also in some foods.
People with darker skin, older adults, and those who get less exposure to sunlight — such as during winter or in less sunny climates — may need to take a vitamin D supplement.
16. Be aware of portion size.
Being aware of portion sizes can help people manage their weight and diet.
The USDA have helpful information about portion sizes for different food patterns.
People can adapt the guidelines to suit their cultural or personal preferences.
17. Use herbs and spices.
Using herbs and spices in cooking can liven up a meal and have additional health benefits.
A 2019 review suggests that the active compounds in ginger may help prevent oxidative stress and inflammation that occurs as part of aging.
Curcumin in turmeric is anti-inflammatory and may have protective effects on health, according to research.
Garlic has many benefits, including anti-inflammatory, antimicrobial, and antioxidant properties.
18. Give your body a rest by fasting.
Intermittent fasting involves not eating either overnight or some days of the week. This may reduce energy intake and can have health benefits.
According to a 2020 review, intermittent fasting may improve blood pressure, cholesterol levels, and heart health.
19. Keep a food journal.
The American Society for Nutrition say that keeping a food journal can help people track calories, see how much they are eating, and recognize food habits.
Keeping a food journal could help someone who wants to maintain a moderate weight or eat a more healthful diet.
Apps, such as MyFitnessPal, can also help someone achieve their goals.
20. Wash fruits and vegetables.
Raw fruits and vegetables can contain harmful germs that could make someone sick, according to the CDC. They advise that Salmonella, E.coli, and listeria cause a large percentage of U.S. foodborne illness.
Always wash fresh produce when eating them raw.
21. Do not microwave in plastic containers.
Research suggests that microwaving food in plastic containers can release phthalates, which can disrupt hormones.
Experts recommend heating food in glass or ceramic containers that are microwave-safe.
22. Eat varied meals.
Many people eat the same meals regularly. Varying foods and trying different cuisines can help someone achieve their required nutrient intake.
This can be particularly helpful when trying to eat a broader range of vegetables or protein.
23. Eat mindfully.
In a 2017 study, mindful eating helped adults with obesity eat fewer sweets and manage their blood glucose.
Another study suggests mindfulness can bring greater awareness to food triggers and habits in people with diabetes.
Summary
Nutrition is an essential part of health, and people can start leading a healthful lifestyle by making small changes to their diet.
It is also important to remember other key aspects of health, such as exercise and activity, stress strategies, and adequate sleep.