Shifting weight and knowing how to look after your body can become more complicated as you age.
Each decade brings new lifestyle changes which can make it difficult to stay on top of your health and fitness.
With this in mind, FEMAIL reached out to top Australian dietitian, Susie Burrell, who shared her advice on what to eat in each decade of your life.
Shifting weight and knowing how to look after your body can become more complicated as you age
YOUR LUCKY 20S AND 30S
FEMAIL reached out to top Australian dietitian, Susie Burrell, who shared her advice
‘For many, the 20s and 30s are the time for good fun, partying, young families and a busy work and social life,’ Susie said.
She explained that although many may be lucky to have glowing skin, a slim and fit body and lots of energy, it is also when unhealthy habits are cemented.
‘Body weight increases, fitness declines and general feelings of fatigue, low mood and energy emerge when the body is not being nurtured the way it should be with good food and regular exercise,’ she said.
‘The most powerful step you can take towards lifelong health is to try and keep your weight as controlled as possible during these years in your life.
‘The scary reality is that even without trying, Australian adults are likely to be gaining weight every single year simply due to our relatively inactive lifestyles and the abundance of food we have in our lives.’
‘For many, the 20’s and 30’s are the time for good fun, partying, young families and a busy work and social life,’ Susie said
What does Susie suggest you do to stop this from happening to you? Weigh yourself regularly and pay attention to weight fluctuations.
‘Limit your alcohol intake and make sure you have at least alcohol free days each week.
‘Eat more vegetables and salad every day and commit to exercising at least three to four times each week.’
‘Eat more vegetables and salad every day and commit to exercising at least three to four times each week,’ Susie said
Susie warned that it is important to keep track of your health as this is when certain nutrient deficiencies form.
‘Essential nutrients at this time include zinc for hormone production, essential fatty acids for nerve function and overall cell health and iodine to optimise metabolism.’
To obtain these nutrients she said that you need to include key foods into your diet.
‘Start on the right foot by making sure that if you are a meat eater you are eating some lean red meat at least three to four times each week.’
‘Limit your alcohol intake and make sure you have at least alcohol free days each week,’ she suggested
‘This will ensure that you are getting all the iron and zinc you need for optimal energy production.
‘Next include omega 3 rich fish such as tuna, salmon, sardines or snapper in your diet each week as well as handful of nuts at least every second day.’
YOUR CHALLENGING 40S
Susie said that your 40s can be one of the most challenging decades for your overall well-being.
‘Hormonal shifts, demanding work and family commitments, a time poor existence and the emergence of lifestyle diseases including high insulin and cholesterol levels are all a part of the joy we face in our 40s.
‘Perhaps the most challenging aspect of getting older from a food perspective is that once we reach our late 30s, there is a noticeable reduction in metabolic rate, which simply means that we cannot eat as much as we used to without gaining weight.’
Susie said that your 40s can be one of the most challenging decades for your overall well-being
Susie said that there are two things you can do to take control of your metabolism.
‘The first is to shift your dietary focus away from a base of energy dense carbohydrates including rice, bread, pasta and fruit, to a diet with a slightly higher protein content.
‘Protein rich foods including low fat dairy, lean meat, fish, beans and eggs, not only offer higher amounts of key nutrients including iron, zinc and calcium but they also appear to help with weight control.
‘Proteins, unlike carbohydrates, are rarely used for energy in the body and for this reason are digested after carbohydrates.’
‘The first is to shift your dietary focus away from a base of energy dense carbohydrates including rice, bread, pasta and fruit, to a diet with a slightly higher protein content,’ she said
Susie shared that it isn’t uncommon in this decade for people to experience unexplained weight gain.
If this is happening to you she suggested that you shift your diet away from heavy carbohydrates to ‘a combination of carbs and proteins’.
Susie shared that it isn’t uncommon for those in their 40s to experience weight gain
To achieve this Susie said to eat one carbohydrate item of food with a protein food at each meal.
‘For example, eggs on toast for breakfast rather than cereal and fruit or cheese and crackers as a snack rather than just fruit.’
She also recommends building up muscle tissue through the correct types of exercise, which helps preserve your metabolic rate.
‘The more muscle mass you have, the more calories you will burn on a daily basis and the stronger your body will be.’
YOUR ROARING 50S
Susie said that your 50s is no longer a time when people are considered ‘old’, with those who are still working enjoying the balance of family, friends, work and their social life.
‘While the 50s can be the prime of our lives, from a health perspective, it can be a time when both men and women need to take things a little more seriously.
‘It is about this time that lifestyle diseases truly begin to rear their ugly head,’ she said.
The 50s tend to be associated with weight gain, and for women abdominal weight rears its head due to the drop in estrogen levels
The 50s tend to be associated with weight gain, and for women abdominal weight rears its head due to the drop in estrogen levels.
‘All of a sudden you may notice yourself gaining weight in places you never have previously.
‘Unfortunately abdominal weight gain in particular is closely linked to heart disease and Type 2 diabetes which makes insulin resistance become more common at this time in life.
‘For the boys too, weight gain, insulin resistance and an increased risk of diabetes is common.’
She explained that this is most likely the result of a less active lifestyle.
Choosing wholegrain varieties of breads and cereals is what Susie recommends to avoid a rise in insulin levels
Abdominal measurements of more than 80cm for women and 92cm for men is a sign you may need to lose weight which will help reduce your risk of developing diabetes.
‘As we get older, getting the right balance of fats in our diets can be one of the most positive things we can do to support cell health long term.’
If your consumption of good and bad fats are not balanced it could mean that the health benefits, such as improved levels of cholesterol, blood pressure and improved joint pain, could be lost.
‘As we get older, getting the right balance of fats in our diets can be one of the most positive things we can do to support cell health long term’
‘Ensure you are getting the right mix of fats by including a serve of monounsaturated fat from avocado or olive oil in your diet each day.
‘Then add some polyunsaturated fats from walnuts, soy linseed bread and some fish and for those with a history of heart disease, add in some fish oil.’