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3 Foods You Must Eat In Your 30's If You Want To See Your 90's

Source: (​10 Ways Your Diet Should Change After 40, According To Nutritionists)

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You may have noticed that your energy levels have dropped as you've progressed towards your 30s. Perhaps you've gained a few pounds around your midsection despite your diet remaining mostly identical for as long as you can recall.

It's not a figment of your imagination. As women approach their forties, their basal metabolic rate drops, estrogen levels drop, and the flexibility of their blood vessels reduces. According to nutritionist Maggie Moon, author of The MIND Diet, these variables make it more difficult to lose belly fat and increase the risk of heart disease, cognitive decline, and osteoporosis. "The good news is that what we eat, which is something we all do on a daily basis, can have a significant and long-term influence."

1. Increase your protein intake.

This is important for both meals and snacks; in general, you should have protein on your plate whenever you eat—there are no exceptions. Protein (combined with weight training) helps you keep and enhance lean muscle mass as you become older, making it a particularly important food. "Intriguingly, research suggests that eating protein-rich foods throughout the day helps your body use protein more effectively for muscle growth," says the author.

Make a protein-rich food a part of every snack and aim for 30 grams of protein at every meal, as a general rule. That means four ounces of poultry, fish, lean meat, or plant-based protein like lentils, beans, or soy are required.

2. Increase your consumption of leafy greens.

We all know that vegetables are a no-brainer. However, when you reach middle age, it's especially crucial to include leafy greens in your diet. Several studies have found that people who eat a lot of vegetables had a higher resistance to cognitive loss, with leafy greens providing the strongest protection.

3. Earlier in the day, eat your meals and snacks.

Even when two groups of people ate the same number of calories, those who ate later in the day (i.e., noon to 11 PM) were more likely to weigh more and have higher cholesterol and insulin levels than those who ate most of their food earlier in the day, according to a 2017 University of Pennsylvania study.

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