Age 20-30-40

It is during our 20s that we often lay the foundations for the food habits of our lifetime and form preferences for what we like to eat. It is important to consider maintaining physical activity at all periods of your life as a way of maintaining your body mass. If you are particularly active your nutritional requirements will differ from those who lead a more sedentary life. The recommended daily intakes of vitamins and minerals listed in the table are an indication of what your body needs to function. They do not take into consideration the impact any medical conditions or advice, medication you may be taking, if you are unwell or recovering from illness.

During our 20s through to our 40s, nutritional requirements change mostly for pregnant women. Pregnant women, in consultation with their doctor's advice, need to consider increasing their consumption of calcium, iron and folate rich foods. Folate is important before and in the early days of pregnancy to in order to avoid the development of spina bifida in the baby. It is suggested that all women of childbearing age regularly eat foods containing folate.

Foods containing rich sources of folate can be found in the table below.

Later on, as women move towards their late 40s some may experience the first signs of menopause. It is at this time bone loss is accelerated, so women need to be prepared in order to prevent osteoporosis in later life. Men too can suffer from osteoporosis and they are most likely to develop an osteoporosis fracture in their 60s. Both men and women need to maintain their calcium intake throughout life. This can be achieved by including low fat dairy foods on a daily basis, undertaking some weight bearing exercise such as walking, as this can strengthen bones and help maintain a healthy body weight.

Some of the signs of menopause may be eased by choosing a high fibre, low fat and low salt diet. For example, including a variety of plant foods has been found to reduce many symptoms of menopause, such as hot flushes. Other good food sources to eat during this time include; soy products (tofu, soymilk), chickpeas, flax seeds, lentils, cracked wheat and barley.