Eating fiber reduces the risk of heart disease, stroke, type 2 diabetes, and colorectal cancer. Women aged 31-50 should consume 25g of fiber daily, while men in the same age group need 31g. Aim for about 8-10g of fiber per meal. Fruits, vegetables, and nuts are excellent sources of fiber.

Omega-3 fatty acids support improved mood and cognitive function, reduce inflammation, prevent heart disease, and improve brain health as you age. Good sources include fatty fish like salmon and sardines. Plant-based options include walnuts, chia seeds, hemp seeds, and flax seeds. A diet rich in omega-3s can also slow down aging by helping prevent the shortening of telomeres (repetitive DNA sequences that protect chromosomes from damage).

Fad diets may lead to rapid weight loss followed by weight gain. This yo-yo dieting has long-term adverse effects on cardiovascular health, increasing the risk of diabetes, heart disease, and depression. It can also lead to a slower metabolism. Choose a healthy diet that suits you and stick to it.

Alcohol harms the liver and lungs, and disrupts sleep. Men should have no more than two drinks per day, and women no more than one. One drink is equivalent to 12 ounces (340 ml) of beer, 5 ounces (140 ml) of wine, or 1.5 ounces (45 ml) of spirits. Alcoholic beverages are high in empty calories, meaning they contain calories but no beneficial nutrients, increasing the risk of high blood pressure, heart disease, stroke, liver disease, and cancer.

In your 30s, maintaining bone density is crucial to prevent bone loss. Sufficient calcium intake helps achieve this. Include calcium-rich foods like yogurt, cheese, broccoli, spinach, kale, and almonds in your diet.

The recommended calcium intake for adults aged 31-50 is 1,000 milligrams daily. One cup (230 ml) of low-fat yogurt provides 415 mg of calcium, while 1.5 cups (450 ml) of cottage cheese offers 300-375 mg, depending on the type. Salmon, tofu, oats, and plant-based milk are also sources of calcium.

Skipping breakfast often leads to sugar cravings and overeating later in the day. Eat a nutritious breakfast with protein, carbohydrates, fiber, and healthy fats to provide energy for the day and keep blood sugar levels stable until lunch. Eating breakfast also improves the absorption of essential nutrients. People who skip breakfast consume significantly more calories, carbohydrates, total fat, saturated fat, and added sugar throughout the day compared to those who eat breakfast.

Progesterone, a hormone that calms the nervous system and helps the body cope with stress, starts to decline in your early 30s. A balanced diet contributes to hormone balance. Foods rich in omega-3 fatty acids and vitamin B6, such as salmon, fish, walnuts, and flaxseed, improve mood. Foods rich in magnesium, like pumpkin seeds, dark leafy greens, black beans, and lentils, also benefit mental well-being and boost progesterone.

Le Nguyen (According to Eating Well)