The time around your 30s is probably full of career growth, family growth…and waistline growth. In fact, the largest jump in weight over the lifespan takes place in a person’s late 20s, according to a Centers for Disease Control report. You take out a withdrawal here or there at happy hour, the monthly office birthday celebration or the steak barbecue. So long as your deposits outweigh your withdrawals, you’ll be on the path to lasting health, beginning in your 30s,” says Suzanne Dixon, RD, a registered dietitian at The Mesothelioma Center in Portland, Oregon. While you may feel unstoppable and on the fast track as you enter the next decade, the dozen-plus experts we spoke to for this story say that now is the time to lay the groundwork for a longer, stronger life. Sure, we feel invincible at 30, but the damage we are doing to our bodies in our 30s will come back to haunt us in our 40s, 50s, 60s, and beyond,” Dixon says. You don’t need a medicine cabinet full of supplements or a fridge full of odd elixirs to fight back against age-related health issues.
Once you turn 30 years old, there are changes in your body that can have an effect on what nutrients you should include in your diet. A balanced diet for a year-old woman should include food sources that help build lean muscle mass and support bone strength. The Office of Disease Prevention and Health Promotion’s Dietary Guidelines for Americans has an age and diet chart that advises women in their 30s to consume between 1, and 2, calories. This is slightly lower than a healthy diet for a year-old female, which is recommended to fall between 2, and 2, calories. The lower end of the range is for sedentary adults, while the upper range is for active individuals, or those who walk more than 3 miles a day at 3 to 4 miles per hour. A healthy diet for a year-old female should focus on certain nutrients and food sources to compensate for bodily changes starting around age These include foods to help build lean muscle mass, strengthen bones and prevent diseases. Between ages 20 and 30, people are at their maximum physical capacity, and after that, muscle mass and strength decrease. In fact, after the age of 30, adults lose 3 to 8 percent of their muscle mass per decade.
But what, exactly, is an adequately healthy lifestyle for someone in their 30s? Meet the Expert. She holds a master of science in nutrition and exercise physiology from Columbia University. If it’s your first time, be aware that the biggest mistakes occur when situations are out of our control. Meal planning, batch cooking, keeping snacks on hand, and learning a bit about the science of nutrition can all be helpful tools to help you stay on track, says Hayim. Food logs are also a critical component.