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

What to Eat in Your 30s

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.

• 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

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

• 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

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

• 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

• 1 ounce dark chocolate

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