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Healthy for Life: What to Eat in Your 20s, 30s, 40s, and Beyond

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What to Eat in Your 30s

5 Ingredients, 5 Minutes, 5 Lunches

You do have time for lunch! Here, healthy meals for about 400 calories.

Mediterranean Tuna Salad
Toss 3 ounces light tuna with 1 chopped tomato, 1/2 diced cucumber, 1 cup white beans, and 2 tablespoons Italian dressing.

Almond Butter and Pear Sandwich
Spread 2 slices whole wheat bread with 1 tablespoon almond butter. Top with 1/2 small sliced pear and 1 teaspoon honey. Enjoy with a glass of nonfat milk.

Tex-Mex Turkey Wrap
In a medium whole wheat tortilla, fold 3 ounces sliced turkey breast, 1/4 sliced avocado, 1/4 cup low-fat shredded cheddar cheese, and 2 tablespoons salsa.

Ham and Brie Sandwich
Spread 1 tablespoon honey mustard on 2 pieces pumpernickel bread. Top with 2 ounces ham, 1 ounce Brie, lettuce, and tomato.

Smoked Salmon Bagel
Spread 1 tablespoon whipped cream cheese on a whole wheat bagel. Top with 2 ounces smoked salmon, sliced red onion, and 2 teaspoons capers.

 
Your 30-Something Healthy Meal Plan Breakfast

  • Whole wheat English muffin topped with 2 tablespoons natural peanut butter and 1/2 small sliced banana
  • 1 cup calcium and vitamin D-fortified orange juice

Morning Snack

  • 1/2 cup Cheerios with 1/2 cup 1-percent or nonfat milk

Lunch

  • Curried shrimp salad (boil 10 shrimp and mix with 1 tablespoon mayonnaise and 1 teaspoon curry powder) in a whole wheat pita
  • 1 cup watermelon chunks

Afternoon Snack

  • 6-ounce container light yogurt with 1/2 cup raspberries

Dinner

  • Chickpea salad (toss 1/2 cup canned, drained chickpeas with 1 tablespoon Italian dressing)
  • 4 ounces lean flank steak, grilled or broiled, topped with 2 tablespoons teriyaki sauce
  • 2 cups baby spinach sauteed in 1 teaspoon olive oil
  • 1 medium baked sweet potato

Evening Treat

  • 1 ounce dark chocolate

Nutrition info for the day: 1,868 calories, 94g protein, 64g fat (17g sat), 243g carbs, 34g fiber

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walk1174 wrote:

What about the 60's guys? We may be beyond 40, but not beyond wanting to be healthy and active!

3/6/2013 12:43:02 PM Report Abuse
mik1of31 wrote:

I agree with those of you attacking the age bias. I'm 47, about to be 48, and I've been post menopausal almost two years now. I anticipated a hard struggle with losing weight..but haven't really found one. Strange. But I would like to see BEYOND 40s nutrition information, too.

3/4/2013 12:27:22 PM Report Abuse
jsek4 wrote:

what about someone in late 70's

3/4/2013 10:51:29 AM Report Abuse
shumatebeth wrote:

I want to echo the others here: I just turned 50 and feel I'm only getting better; certainly not dead yet! I went through menopause naturally starting at 43 and have learned I have all kinds of weight and fitness challenges I didn't have before then. Not a very helpful article. Some of the 40s tips do mention this, but the 20s-40s are not the only ages interested in health and fitness!

2/28/2013 01:39:33 PM Report Abuse
mj9693 wrote:

What about the "BEYOND" tips??????? Apparently those of us in our 80's don't count at all? It also seems that Canadians don't exits either. We are interested in eating healthy.

2/28/2013 12:21:17 PM Report Abuse

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