Think about it, when was the last time that you had a moment to yourself? When did you go do something that was purely for your benefit? It probably has not happened very often lately. Your 30’s is a time where many things have been established like a family or a career and this leads you to eating on the run and not having time for yourself. It is important to keep up with your health in your 30’s so that you can lead a healthy life, for the rest of your life. Here are a few tips and suggestions so help you keep up with your nutrition in your 30’s.
Order a happy meal. We all end up eating fast food at some point, it is so much easier than when you are juggling a million things in one day. Try ordering a kid’s meal instead of a large meal. These meals are “health conscience” as they are for children, but remember that they are not completely healthy. Comparatively speaking, they are much healthier than a supersize meal. So, next time you grab a fast food meal, get a children’s meal so cut down on the calories and maybe even get some apple slices.
There are also many “fast food” options out there that don’t include a fast food restaurant chain. You can run by your local grocery store and visit their deli section. They usually have food that is premade for anyone to buy. Try picking up things like rotisserie chicken, a premade sandwich, or even a premade pizza for the night instead of running through a fast food chain. This is a better and, generally, cheaper option than eating out multiple times a week.
One last thing about food is making it at home instead. You are bound to save money and be more conscience about what you are eating if you are making it yourself. Making meals at home can benefit you and your family because you control the ingredients that are being added to the meal.
Put yourself first. It is so important to start putting yourself first. I know that it doesn’t always happen, but you should still be conscience of your health and your mental wellbeing. If you aren’t feeling well, go visit your doctor. As you get older, you become more susceptible to conditions and diseases. You are more likely to develop heart disease or diabetes as you reach your 30’s. One small thing could potentially lead to a bigger thing if you decide to just “wait it out.” Make sure that you are visiting your doctor regularly.
Also, in this hectic world, make sure that you are taking time for yourself. It is okay to leave the kids with a sitter for the night and enjoy yourself. It is okay to leave them at home with your spouse so that you can have some peace and quiet. It is also okay to leave work early some days. It is also okay to not take on every projection that is offered at your job. By taking time for yourself you can reduce stress and make yourself healthier, both mentally and physically. Stress is one of the biggest killers for people as they get older. Try to reduce stress as much as possible in your life.
Nutrients to Know About
When it comes to nutrition, there are some serious things that you need to start adding to your diet. Here are just a few suggestions of nutrients that you should look for when adding to your diet.
Folate. Folate can help to regenerate cells easier and faster. Although it is often applied to women, since it is help with pregnancy, it can also be beneficial to men. It can help to reduce the risk of heart disease. Foods that folate can be found in include, asparagus, broccoli, orange juice, whole grains, and avocados. Start adding these foods, and other folate rich foods into your diet.
Phytonutrients. This can help to slow the aging process. It contains many antioxidants. Antioxidants not only help to slow the process of aging, but they also fight heart disease, and can be beneficial to the fight against cancer. Phytonutrients come from plants, red wine, coffee, and dark chocolate.
Iron. If you do not have enough iron in your body it can lead to you feeling physically drained. One of the unseen issues that comes from not having enough iron is it messing with your mental muscle. Iron can help to improve cognitive function, so make sure to add this to your diet. Foods that are high in iron include, clams, soybeans, poultry, and lean beef.
What You Should Be Eating
When it comes to what you eat, you should consider meal prepping/planning. This will be beneficial to your busy lifestyle and it shouldn’t take too much time out of schedule to do. Here are just a few suggestions of meals that you can make that are under 400 calories.
Tuna Salad. By adding vegetables like tomatoes and cucumber, you can help to add to the nutritional value of the food. You should also add beans and only a small amount of salad dressing, around 2 tablespoons.
Turkey Wrap. Turkey is a great protein to add to your diet. It is a lean meat that can help to keep you on track for a healthy diet. You should be eating about 3 ounces of meat in your wrap. You can also add vegetables and fruits like avocado or tomato. You can also add a small amount of cheese for an even better taste.
Smoked Salmon Bagel. A bagel is less bread and calories than white bread, plus it tastes better with smoked salmon. Salmon also is omega-3 rich, and most people are lacking in omega-3’s when it comes to their diet. You should be adding about 2 ounces of salmon to your bagel. This is an easy way to add an important nutrient to your diet.