How to eat right for your age. Fitness and nutrition strategies for your 20s through to your 80s.

As you age, your body begins to change in many ways. These changes inevitably mean that your weight may go up or down. So if you want to maintain a healthy weight, or lose a few pounds, you should learn how to eat right for your age.

The need for health and fitness has never been greater. People are living longer and far healthier lives thanks to advances in medicine and technology. Yet despite these advances, many people fail to take advantage of the opportunities that are available to them.

It can be hard to know how to eat right for your age. Which nutrients are important, how much should you eat and exercise, and how does your body change as you get older? In this post, we’ll answer all your questions about nutrition, as well as what types of foods to eat and how to get the most out of your exercise routine.

In your twenties, good health and a great physique may come easily… But what about your thirties, forties, fifties, sixties, and even seventies? Here’s how to consume the appropriate foods for your age and feel fantastic at any age.


It’s not simple to grow up.

Whether you’re fresh out of college, performing the kids-and-career-dance, or planning for retirement, every stage of life has its own set of shocks and curveballs.

“Life goes very fast,” as Ferris Bueller puts it. For a long time, nothing remains the same. It may be difficult to keep up at times.

This is also true in terms of health and fitness.

Our bodies alter as we get older. (Yes, twenty-somethings, this is something that will happen to you.) Our attention shifts. Our motivation changes with time. Our dietary requirements vary throughout time. Our physical talents and habits change throughout time.

What are our options for adaptation? And how can we keep the awesomeness going as we get older?

What can we do to make the most of where we are right now?

The key is to pay attention to the correct things at the right moment. We may assist ourselves remain as healthy and vibrant as possible by giving our bodies what they need today.

Here’s a short rundown of your greatest healthy behaviors for each stage of life. But first, a word of caution…

Age groups are no longer as significant or stable as they once were. It’s possible that your age does not correspond to the generally assumed life stage.

For example, you may become a father at an extremely young or late age.

You might also be an elderly citizen who has no imminent intentions to retire.

You may also have behaviors that speed up or slow down your biological aging.

There are certain very universal principles that apply regardless of where you are. These are what we refer to as “foundational health practices.” Everyone can benefit from them.

Then there’s the age-specific information.

Different decades have their own distinct characteristics. These “special characteristics” may be fascinating and even rewarding at times. And they may be downright awful at times.

Fine-tuning your exercise, diet, and other health routines may greatly assist in this situation. This tutorial will teach you how to do it.

You are welcome to read the whole document from beginning to end. Click one of the links below to go to the area that is most relevant to you.

The Roaring Twenties: Constructing and Exploring

Business People Having Meeting And Eating Sushi

The juicy details:

In many respects, our bodies are at their biological apex in our twenties. Consider the following scenario:

  • We bounce back fast and effectively.
  • Our bodies have a lot of wiggle room. We can get away with a lot of nonsense, like drinking too much, eating too much junk food, and missing a few exercises.
  • We can simply and quickly create bone, muscle, and connective tissue.
  • Hormonally, we’re at our most fertile, and we’re frequently on the lookout for love.

We’re also attempting new things: new educational possibilities, new job prospects, new relationships, new identities, and new life circumstances.

It may seem as though everything is conceivable… and your body seems to concur.

The difficult part:

You may be dealing with the pressures of attempting to “make it” in school or in the early stages of your job.

If you’re a competitive athlete, you may expect to achieve your peak performance in your 20s; in fact, your athletic career may be finished by your early or mid-20s. That’s a lot of weight on your shoulders.

Another frequent source of stress at this age is the desire to appear attractive. The desire to seem a particular way may be a strong motivation for you right now, but it may also bring with it a lot of stress and pressure.

Right now, your finest health practices are:

Some of the greatest activities you can do for your health and fitness in your twenties include:

  • Begin composing your “owner’s handbook.” Learn the basics of exercise and diet choices and how they function for you now that you’re on your own. What are the things that are most important to you? What are your objectives? What healthy behaviors are the most beneficial to you and your life?
  • Look for basic, general behaviors that you can maintain on a tight budget or in a temporary living situation (such as living in a student dorm).
  • Maintain a regular weight-training regimen and eat a sufficient amount of protein. (This is true for men and women alike!) Building muscle, bone, and strong connective tissues in your 20s is a wonderful way to lay a foundation for your body that will endure the rest of your life.
  • Consider a wide range of options. Cross-training can help you develop a strong foundation of movement while also allowing you to try out a variety of activities to discover what you like the most. If you’re an athlete, this is particularly essential since it will provide as a solid foundation for future growth.

These aren’t too complex; good living concepts never are. Implementation, on the other hand, is always a problem. Click here for the next steps. Alternatively, you may discover more about coaching with us by clicking here.

The Thirties: Finding Your Footing

Young man cutting vegetables on wooden board in domestic kitchen

The juicy details:

You may discover that by your 30s, you’ve gained greater self-awareness… You may have a better idea of what matters to you in life — and a bit more courage to pursue it.

You may be embarking on some major, gratifying projects in your life, such as job development or kid rearing (or both).

It’s possible that healthy behaviors will become more essential to you today.

You may also have a bit more financial security and stability. To put it another way, you probably have a larger food budget and a better beer fridge to keep it in than a used beer fridge.

The difficult part:

Most of us in our 30s are still feeling well, but we are seeing some minor physical changes. Consider the following scenario:

  • It’s possible that losing body fat or gaining muscle isn’t as simple as it seems.
  • In the morning, everything may feel a bit achier or creakier.
  • Perhaps you need an additional day or two to recuperate after a strenuous exercise.

Life may also seem to be a bit more ‘complex.’

You may discover that you are subjected to additional expectations. More accountability. And there’s less time to exercise and eat healthily.

You may also have a larger number of mouths to feed.

Right now, your finest health practices are:

If you’re in your 30s, you may need to:

  • To accommodate for a little slower metabolism, adjust your calorie intake and exercise levels. (Do you remember how you could eat all that pizza and beer and never gain a pound? Those were the good old days, after all.)
  • Pay greater attention to the quality of your food. Your body may be more sensitive to the foods you consume. You may discover, for example, that you are unable to tolerate alcohol.
  • If you want to establish or raise a family, take care of your hormonal (and general) health.
  • Create easy diet and exercise regimens that can handle many demands (e.g. quick, effective workouts or fast-prep healthy dinners).
  • As part of your workout regimen, include de-stressing exercises.

Sure, there’s a bit more to consider than in your twenties. However, at this point, a little more goes a long way. Click here for the next steps. Are you looking for some guidance and support? To learn more about PN Coaching, click here.

The 1940s are still going strong.


The juicy details:

Your forties mark the beginning of early middle age. This decade is known for being a bit of a roller coaster, yet it may also offer a lot of rewarding events, such as:

  • Gaining confidence; being more ready to say “yes” to what you really want and “no” to what you don’t.
  • New and exciting degrees of professional growth or achievement. Perhaps even the courage to take some chances and attempt things you were previously scared of.
  • Relationships with loved ones, perhaps including children, are deepening.

This may be a period of personal development for certain individuals. When it comes to health and fitness, this might mean developing better habits, allocating more time and energy to de-stressing, or fine-tuning certain routines to help you juggle all those balls in the air.

Meanwhile, you may be in excellent physical condition. (This is especially true if you’re healthy and active.) It’s still possible to be a badass in your forties!

The difficult part:

The time has come for the chickens to come home to roost. Your previous decisions are beginning to have long-term consequences.

You may be feeling the consequences of a slowed metabolism, sarcopenia (muscle loss associated with aging), and a changing physique right now.

It’s possible that you’ll notice stuff like:

  • Minor aches and pains are becoming worse.
  • Small nagging health issues or things that are taking a long time to heal.
  • Many hormones are in lower amounts (such as thyroid or sex hormones).
  • Changes in where you store your body fat; having a tougher difficulty developing strength / muscle or shedding weight.
  • Declining athletic performance (even if you’re amazing, you won’t be able to compete at the top level against 20-year-olds).
  • Food sensitivities and intolerances are on the rise.

If you’re a woman, you may be experiencing the first signs of perimenopause, the time before menopause when hormone levels drop and/or become more unpredictable. (This process may begin in the 30s for some women.)

If you’re a man, you’ve probably noticed a drop in testosterone.

You may have experienced one or more good old-fashioned mid-life crises, regardless of gender, in which you questioned your priorities as well as your views about yourself and the world. (On the plus side, you now have that gleaming new sports vehicle parked in your driveway.)

Right now, your finest health practices are:

When you’re in your forties, you may discover that you need to:

  • As your metabolism slows, make adjustments to your calorie intake.
  • Increase your strength/resistance training time to avoid muscle loss and preserve insulin sensitivity (which helps regulate blood sugar and prevent Type 2 diabetes).
  • More time should be spent on mobility, “pre-hab” exercises, warming up, and active recovery.
  • More attention should be paid to your diet. This may imply a greater emphasis on high-quality dietary choices and chronic illness prevention, such as:
    • foods high in nutrients, such as colorful fruits and vegetables
    • a diverse selection of foods that cover all nutritional bases
  • Remove some meals that are causing you discomfort and replace them with others that will help you manage inflammation (such as foods rich in omega-3 fatty acids).
  • As your digestion begins to alter, take a probiotic supplement.
  • In the middle of life’s bustle, practice mindful eating.

Many of us in the office are in our forties. So we’re all too familiar with this stage. Click here for additional “fitness at 40” steps. Alternatively, you may discover more about coaching with us by clicking here.

The 1950s were a time of refocusing and renewal.

High angle shot of an attractive mature woman doing yoga outdoors

The juicy details:

As they let go of previous self-images and move forward to the next phase of life, people in their 50s and 60s frequently express a fresh feeling of purpose and energy.

They’ve “grown up” and don’t feel as pushed and tugged by many of the stresses that 20-somethings experience, such as pleasing others.

This is an excellent moment to establish balance in your life and to concentrate on a bigger goal. The things that are most important to you begin to become clear.

For example, many people pursue our PN Certification later in life when they believe they have something to give as mentors and guides and wish to work on their own schedule.

The difficult part:

Some physical symptoms of aging are beginning to appear in your 50s.

The joints are groaning and cracking now. Even if you’re in good shape, formerly lean areas may feel a little mushy. Your favorite meals are causing you to have heartburn.

It’s possible that your circadian rhythm has changed. In your 20s, you may have partied until 5 a.m., but now that you’re in your 50s, 5 a.m. is your regular wake-up hour.

If you’re a woman, you’re probably experiencing premenopause or menopausal symptoms, and if you’re a man, you’re probably experiencing decreased testosterone.

It’s possible that your workouts at the gym are more about healing injuries and managing inflammation than flaunting your amazing abs.

And, by the way, when did everything’s print become so small?

Your healthiest behaviors are:

You may want to integrate some of the following behaviors into your 50s to be at your best:

  • As your metabolism slows, make adjustments to your calorie intake.
  • Make an effort to consume necessary fatty acids to maintain your brain and other fatty tissues, such as your eyes, in good shape. (Omega-3 fatty acids, in particular, aid in the prevention of inflammation, which is at the root of many chronic illnesses.)
  • Carotenoids and other pigments in colored fruits and vegetables help combat oxidative stress and decrease the risk of chronic illnesses.
  • Consider using anti-inflammatory supplements that have been shown to work, such as:
    • bromelain
    • garlic
    • turmeric
    • Cocoa, tea, and berries are just a few of the ingredients.
  • Keep an eye on your blood sugar levels and keep exercising. Regular exercise helps prevent Type 2 diabetes by keeping muscles healthy and regulating glucose and insulin levels.
  • Continue to do your favorite workouts, but set aside extra time for mobility, “pre-hab” exercises, warming up, and active recovery.
  • Focus on nutrition, with an emphasis on healthy dietary choices and chronic illness prevention, such as:
    • foods high in nutrients, such as colorful fruits and vegetables
    • a diverse selection of foods that cover all nutritional bases
  • Enjoy mindful eating as part of a larger life “refocusing” and pleasure.

Certainly more to consider than in your forties. However, for many of us, the investment is well worth it. Now is the moment to start thinking about our health and capacities when we retire. Click here for the next steps. Are you looking for some guidance and support? To learn more about PN Coaching, click here.

Second Wind in the 1960s

Senior couple on cycle ride in countryside

The juicy details:

Unlike earlier generations, who slowed down around this age, being in your 60s now is a very different experience. (After all, 60 is the new 40!)

Older folks are more involved than they have ever been. In reality, your 60s may be a great time to expand your horizons, have fun, and embark on new experiences.

You may be looking for new challenges, new chances, and new ideas—but ones that are more significant. This is a moment of personal satisfaction for many people.

Maintaining brain health and general physical performance by being active during this period is a good idea. It is, nevertheless, a doorway to personal satisfaction.

The difficult part:

It’s on right now. You can’t dispute with the fact that you’re getting older.

Some days it seems as though you’re inhabiting a different body—one you’re unfamiliar with. It’s almost as if you’re going through a second puberty, with physiological changes occurring without your awareness or permission.

On the positive side, you’ve probably begun to accept it and are looking forward to the possibilities that come with experience and knowledge.

Your healthiest behaviors are:

This is an excellent time to try new things. Why not spend some of your free time exploring now that you have a little more time on your hands? Why not give it a shot? Do you want to put yourself to the test?

Learning and novelty are essential for brain function—as well as general happiness.

Here are some more practices to think about:

  • Focus on nutrient-dense, high-quality diet to assist you overcome health problems like:
    • Inflammation and discomfort (for instance, supplementing with Omega-3 fatty acids or removing foods that cause flare-ups).
    • poor digestion (for example, taking a sublingual vitamin B12 supplement, a digestive enzyme, a probiotic, and/or a fiber supplement).
    • metabolism slowed or interrupted (for instance, adjusting how much you eat, or getting on a regular meal schedule).
  • Exercise that keeps you active, strong, and bright while working around physical restrictions or a slower recovery time. Consider the following scenario:
    • Resistance exercise helps to preserve lean muscle mass and bone density (plus activity with impact, if you can tolerate it; walking and running included.)
    • Yoga or Tai Chi are examples of exercises that promote balance, mobility, and flexibility.
    • rehabbing injuries or recovering from regular workouts with water-based exercise like swimming, water jogging, or Aquafit.
    • Cycling or rowing are examples of sports that relieve stress on lower body joints while still providing a decent workout.
    • attempting new difficult, intriguing, and enjoyable activities
  • Find some new healthy habits to help you deal with life transitions, such as the aging or death of parents, the departure of children, work changes, or retirement. You might join a running group in your area. Alternatively, acquire a dog and walk it. Alternatively, you might go someplace new with a buddy.
  • Make certain you’ve covered all of your bases. It’s time for your yearly physical. Your routine dental checkup. Check for lumps and bumps as part of your due diligence.

Make the most of this chance to accomplish the things that matter to you. Click here for a few next steps you can do right now. Alternatively, you may discover more about coaching with us by clicking here.

Making a difference in the 1970s


The juicy details:

Ones in their 70s are more likely to claim they can be present in the moment than younger people.

You may become more aware that health is a valuable commodity and that life is limited.

Simple pleasures, such as spending time with family and friends, may become more pleasurable and gratifying.

This implies plenty of possibilities for health, exercise, and nutrition. Many people in their 70s expect to be just as active (if not more so) than they were when they were younger.

It’s also a good time to pass on knowledge, assist others, or make financial contributions in your 70s. For many, it is a moment to recognize the good impact they have had as a result of their hard work.

The difficult part:

You’re in the minority if you’ve made it this far without experiencing at least one big or minor health crisis. Many individuals are discovering that they are taking a lot more vitamins and medicines, as well as visiting a lot more physicians, than they have in the past.

People typically become less active as they become older.

This creates a vicious cycle in which inactivity reinforces (and worsens) the typical consequences of chronological aging: physical function decreases, dense muscle and bone disappears, falls become more frequent, and even simple activities may become frightening.

Digestive function, as well as dental health, deteriorates even further. Food choices may be influenced by even minor variables such as decreased smell, taste, and saliva production.

Your healthiest behaviors are:

Some essential health behaviors at this age include:

  • Compensating for poor digestion and absorption by:
    • digestive enzymes and perhaps certain kinds of sublingual vitamins as a supplement
    • Fiber consumption should be increased to aid stomach motility.
  • Because many people in their 70s find their appetite waning, packing more nutrients into smaller meals is a good idea.
  • Adding a multivitamin / multimineral supplement may be beneficial, since nutritional deficits increase dramatically as people age.
  • Activities that involve “functional strength” and balance to remain strong in everyday life and avoid falls, as well as weight-bearing exercises to preserve bone density
  • Taking part in some kind of activity that allows you to socialize and form bonds, such as a group fitness class or a hiking club.
  • Including social activities in your everyday life, such as volunteer work or anything that interests you. As we become older, community and connection become even more essential. Our health suffers when our connections and sense of purpose deteriorate, according to studies.

What should I do next?

As previously said, the following life phases are just a basic guideline: everyone is unique.

Consider where you are in life right now. What can you do right now to help you make the most of where you are—and to make the ‘future you’ a bit healthier and happier?

Here are some basic guidelines for remaining active, strong, slim, and healthy regardless of age:

Continue to go forward.

Many “normal” aspects of aging are caused by inactivity rather than the passage of time. Get moving and remain active in whatever way you can.

Choose meals that are high in nutrients and provide value to your body.

Lean protein, good fats, colorful fruits and vegetables, and other foods all aid in the prevention of chronic illness and improve overall health.

Things that devalue your body should be avoided.

This will alter as time goes on. A night of partying or a junk-food binge may not seem like a huge issue while you’re in your twenties. It may take you by surprise if you’re in your fifties. Pay attention to how your body reacts to your food choices and actions, and make changes as needed.

Recognize what you have control over and what you don’t have control over.

You have no control over time. You have no control over unforeseen health issues. However, you have control over your actions. Making healthy choices won’t make you immortal or indestructible, but it will offer you a better chance at living a long and healthy life.

Create and sustain a sense of belonging and community.

Having meaningful connections and a robust social support network is an important component of wellness, whether you’re 21 and playing on a team, 31 and exchanging sleep-deprived parenting advice, or 55 and caring for elderly parents.

Get some help.

Life is complicated, and you have had unique experiences. Seek advice if you’re unsure about what’s best for you or how to customize your own diet and fitness regimen to meet your specific requirements. Life may be perplexing at times, and we might all benefit from some direction.

Do you need assistance?

We’d be glad to assist you in sticking to your workout and diet plan if you need it. In fact, we’ll be taking on new Coaching customers very shortly.

Because we only take on new customers every six months, coaching seats usually sell out in a matter of hours. Those who sign up for the presale list, on the other hand, get to register 24 hours before the rest of the world. They also get a significant discount upon registration.

So add your name to the list below—spots are first come, first served, and once they’re gone, they’re gone.

Many people in their 20’s can find themselves in a bit of a bind when it comes to balancing healthy eating with a hectic work schedule. Between late nights at the office and an extra-long commute to work, it can seem a bit difficult to find time to exercise regularly. The good news is that by making changes in your diet and lifestyle, you can boost your health and wellbeing. Here are some hints to keep in mind.. Read more about healthy habits to start in your 20s and let us know what you think.

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It is recommended that you eat a healthy, balanced diet in your 20s. This includes eating more vegetables and fruits, drinking lots of water, and getting enough exercise.”}},{“@type”:”Question”,”name”:”What is a healthy diet for a 20 year old female?”,”acceptedAnswer”:{“@type”:”Answer”,”text”:”
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Frequently Asked Questions

What you should eat in your 20s?

It is recommended that you eat a healthy, balanced diet in your 20s. This includes eating more vegetables and fruits, drinking lots of water, and getting enough exercise.

What is a healthy diet for a 20 year old female?

A healthy diet for a 20 year old female is one that includes a variety of vegetables, fruits, whole grains, and low-fat dairy products.

What should I eat during intermittent fasting?

Intermittent fasting is a popular diet that involves going without food for short periods of time. Its not recommended to eat anything during the fast, but its also not recommended to starve yourself either.

Related Tags

This article broadly covered the following related topics:

  • how to age well in your 20s
  • how to age well
  • how to stay healthy in your 20s
  • how to age well as a man
  • healthy habits in your 20s