Best Foods To Eat in Each Decade of Your Life

By Ryan
February 9, 2025

A Guide to Healthy Eating Through the Decades

As we age, our bodies go through all sorts of changes. From hormone shifts to bones that need extra care, overall, what worked in our 20s might not cut it in our 40s or beyond.

It’s crucial to give your body the right amount of nutrients, and the right time is not just about staying healthy but about feeling your best at every stage of your life. With a well-balanced diet, you can prevent health issues down the road and keep yourself strong, energized, and thriving.

In Your 20s

If you’re active like you hit the gym, you’re playing sports, or you’re just always on the move, you need to make sure your body has enough protein to build and repair muscles. Most people manage to get a decent amount of protein, but if you’re pushing your limits in moving your body, you need to fuel up with quality sources of protein, like meats, eggs, beans, and nuts, to keep your body strong and ready for everything.

Protein & Carbs

If you live fast and you’re always busy, your body needs the right fuel to keep up. Protein helps with building and repairing muscles, but for an extra energy source, don’t forget about complex carbs. Complex carbs can keep you powered for long periods without the crashes. Beans, quinoa, and whole-wheat bread foods can keep you full, focused, and ready for anything.

Calcium

Your 20s are the prime time to build strong bones. This is the time they reach their peak size and strength, so it’s important to get enough calcium now so you can set a healthy future. From dairy, leafy greens, almonds, and fortified plant milks are amazing choices to keep your bones and teeth in top shape.

Products like milk, yogurt, kefir, cottage cheese, and low-fat cheese are excellent sources, and they come packed with other ingredients as well, like vitamin D or potassium, to support overall health.

Try fortified plant milks, leafy greens, and almonds to get your calcium fix if dairy isn’t for you.

Iron

Iron keeps oxygen flowing through your body so you can stay energized and focused. If you don’t get enough iron, it can lead to anemia, making you feel tired and weak. Young women, specifically, are more likely to be low in iron, so it’s important to include iron-rich foods in their diet. Great sources of iron are beans, spinach, and lean red meat. However, before reaching for a supplement, you should check with your doctor because too much iron can be just as harmful as too little.

In Your 30s

While most adults don’t eat enough fruits and veggies, we should make every bite count. Bok choy is a nutrient powerhouse packed with vitamins such as K and C, folate, beta-carotene, selenium, and antioxidants. Moreover, it delivers magnesium, potassium, calcium, and all the essentials to keep your body strong and energized. Like other leafy greens, it supports immunity and bone health and helps in fighting inflammation. Don’t think twice and toss it into stir-fries, soups, and salads to give your body some more nutrients.

Fatty fish for your brain and heart

Omega-3 fatty acids are a must-have in your 30s. They help you keep your brain sharp and heart strong. Fatty fish such as salmon, mackerel, and sardines can be great sources. Healthy fats can reduce inflammation and support overall well-being. For pregnant or breastfeeding women, omega-3s are more crucial for the baby’s brain development. If you don’t like fish, you can get your omega-3s from walnuts, flaxseeds, and chia seeds.

In your 40s

Fermented foods to support your gut

Your gut health is directly linked to your immune system and the overall well-being. Taking care of it becomes more and more important as you age. Fermented foods such as kefir, yogurt, kimchi, sauerkraut, and miso are packed with probiotics able to support digestion and gut balance.

If you pair them with natural prebiotic foods like onions, garlic, and bananas, you can keep your gut thriving and your body feeling amazing.

Bright fruits and veggies

The more colorful your plate is, the better! Dark and brightly colored veggies and fruits are packed with antioxidants, meaning they can protect your cells from damage and lower the risk of serious conditions such as cancer.

Fruits and veggies in vibrant colors, like blueberries, red bell peppers, carrots, spinach, and beets, don’t just make your meals look incredible, but they also keep you feeling great. Eating a variety of colorful fruits and veggies brings your body a wide range of nutrients to keep you healthy now and in the years ahead.

Whole grains

Brown rice, quinoa, and oats are packed with fiber, helping you keep your feeling fuller for longer. This maintains your weight healthily and supports digestion. Moreover, the fiber in whole grains can lower your risk for heart disease and other health issues, so you should consider swapping out refined grains for whole grains and give your body the fuel it needs to thrive.

Whole grains provide lasting energy; they can keep you full for longer and support healthy digestion, so they are the perfect addition to your meals for overall health.

In your 50s

High-fiber vegetables

Maintaining a healthy digestion is crucial as you age. High-fiber vegetables such as broccoli, Brussels sprouts, and sweet potatoes will help things move smoothly when it comes to your digestive system.

They support regular bowel movement by preventing constipation and promoting overall gut health, which is key for feeling your best in your 50s and beyond. Adding these vegetables to your meals will keep you feeling comfortable and energized as you age.

Turmeric

More than just a spice, turmeric is a powerful remedy. Studies have shown that certain turmeric extracts can help ease inflammation and pain linked to osteoarthritis, a disease that often begins after 50. It’s helpful for relieving discomfort in the hands and knees, and it can be very easily included in your curries, smoothies, and teas, offering a natural relief and supporting your joints as you age.

Embrace plant-based protein

Beans, lentils, quinoa, and tofu help with lowering the amount of saturated fat in your diet. This supports muscle health, and it reduces the risk of high cholesterol and heart disease, things that become more concerning as you age.

Moreover, plant-based proteins are packed with vitamins, fiber, and minerals, things that make them a heart-healthy choice for the age of 50 and beyond. They are a powerhouse of nutrition, providing magnesium, potassium, folate, iron, and fiber. All of these can protect cells, support your health, and keep energy levels up. By incorporating these into your meals, you can boost your protein intake and give your body the nutrients it needs to thrive as you age.

Eggs

Choline contained in eggs is an essential nutrient supporting your memory, muscle control, mood balance, and even the breakdown of fats. It becomes more important to get enough, especially since men over 50 need 550 milligrams and women need 425 milligrams of choline daily. Eggs are a great natural source of choline, so adding them to your diet will be a game changer for your brain and muscle health.

In your 60s

Olive oil

Taking care of your heart health becomes more important as you age. Olive oil is packed with unsaturated fats, which are helpful for both your heart and brain. For a tasty and healthy meal, you can toss veggies in olive oil, add your favorite herbs, and roast them for 30 minutes. This is such a simple and delicious way to boost your diet with heart-healthy fats.

Berries

Blueberries and strawberries contain anthocyanins, powerful compounds that help with lowering blood pressure and keeping your blood vessels healthy. Even if they are sweet, they are low in sugar, making them an excellent snack option. You can enjoy them on their own and toss them into your morning oatmeal or smoothie for a heart-healthy, delicious treat.

If you prefer a more holistic approach when it comes to your body, you should check this book out: Good Energy: The Surprising Connection Between Metabolism and Limitless Health