A Well-Balanced Diet Is Key To Healthy Living

In our previous article we talked about an ideal diet chart for people in their 20s. And in this article, the diet of people in their 30s and 40s is elaborated.

A well-balanced diet is need of an hour and must incorporate everyone’s daily routine. A well-balanced diet provides all of the:

 • Energy you need to keep active throughout the day.

• Nutrients you need for growth and repair, helping you to stay strong and healthy and help to prevent diet-related illness

However, the current scenario in the United States speaks an entirely different story. 

 • About 3/4th of the population has an eating pattern that is low in vegetables, fruits, dairy, and oils.

• More than 50% of the population is meeting or exceeding total grain and total protein foods recommendations.

• Most Americans exceed the recommendations for added sugars, saturated fats, and sodium.


It is highly important to build the strong foundation for good health. But the question is how to achieve it? By moving current eating patterns toward healthier eating patterns by making shifts in food choices over time can help to achieve the ideal healthy eating pattern.

 • An ideal diet when you are in your 30s

One of the biggest mistakes one commit, when enters the age group of the 30s, is not changing the eating pattern. Maintaining same eating pattern as you did in your 20s will make you gain weight in no time.

In the 30s, the onset of age-related muscle loss slows down our body’s metabolism and calorie requirements begin to decline.


Requirement- 420 mg of Magnesium/day for men

                    320 mg of Magnesium/day for women


Sr. No.






(3 oz)

90 mg

It is still a good source of omega-3 fatty acids and a healthy addition to the diet. These omega-3 fatty acids decrease the risk of irregular heartbeat and slow down the growth of plaque in the arteries.



(24 nuts)

80 mg

Nuts are also the best food source of arginine, an amino acid that improves blood flow throughout your body—including below the belt.


Swiss Chard

(1/2 c)

80 mg

Swiss chard is an excellent source of calcium and vitamin K, both of which are key nutrients in maintaining a strong skeletal structure.


Cooked Spinach

(1/2 c)

78 mg

This green leafy vegetable is an excellent source of folate, antioxidant carotenoids and vitamins K, C, A, E, and B-6. It’s also a good source of magnesium, riboflavin, and potassium.



(18 nuts)

75 mg

Cashew nuts are a valuable source of minerals like magnesium and phosphorous which are important nutrients for healthy bones and teeth.


Plain Yogurt

(1 c)

45 mg

One serving is a significant source of potassium, phosphorous, riboflavin, iodine, zinc, and vitamin B5 (pantothenic acid). Yogurt also contains B12, which maintains red blood cells and helps keep your nervous system functioning properly.


Raw Wheat Bran

(2 tbsp)

45 mg

Wheat bran is a source of fiber. Wheat bran helps constipation by speeding up the colon and increasing stool output and bowel frequency.


• An ideal diet when you are in your 40s

Your 40s are the start of early mid-life. You should not worry about growing wrinkles or baldness instead what you should focus on is a healthy diet. That’s because approximately 30 percent of men in their 40s have asymptomatic prostate cancer, according to research from the Barbara Ann Karmanos Cancer Institute.

Focus on making nutrient-dense food choices when in the 40s.


Target- To fend off harmful free-radicals

Free-radical damage contributes to aging and many chronic diseases.

Sr. No.





Vitamin C

Red and green pepper, citrus fruit, kiwi, broccoli, Brussels sprouts, strawberries and tomato juice.

It aids in healing wounds and helps your body make red blood cells. It also boosts levels of the brain chemical called noradrenaline, which makes you feel more alert and amps up your concentration.


Vitamin E

Wheat-germ oil, sunflower seeds, almonds, sunflower oil, hazelnuts and peanut butter.

Your body needs it to keep cells healthy. It may show signs of aging, too.


Dietary Antioxidants

Carrots, sweet potato, apricots, green vegetables, Brazil nuts, tuna, shrimp, turkey


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