Photo by Life might start at 30, but so does a range of health conditions which call for moderate dietary adjustments. If you want to stay in peak shape as you age, you will need to tweak your diet and dial up your fitness game. From more fiber, calcium and protein to limited intake of processed meals and sufficient H2O consumption, 30-something guys have to cover their nutritional and hydration needs in order to remain healthy and energetic as years breeze by.
Add more fiber to your plate
According to a 2019 meta-analysis, increased fiber intake was found to keep cardiovascular disease at bay, as well as stroke, colorectal cancer, and type 2 diabetes. On top of that, studies have found that higher fiber intake was also related to lower risk of various chronic conditions, which means that a 30-something guy should aim for 31 grams of fiber a day. Unfortunately, it has been established that an average American consumes as few as 11-15 grams of fiber per day and you can help tilt the scales in favor of health by stepping up your fiber intake to approximately 8-10 grams per meal.
Stock up on daily calcium
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Although bone density is created well ahead of 30ies, men in the 30+ pool need to keep their calcium intake high in order to prevent osteoporosis and bone loss. To stay on the safe and tasty side of your dietary plan, you should stock your plate with second helpings of yoghurt, cheese, kale, and almonds, which will help you avoid bone mass loss. In case you prefer vegan food, it might be wise to dial up your intake of salmon, tofu, soybeans and oatmeal and top your dietary tweak with resistance workouts at least three times per week.
Stay in the protein loop
Protein is another important part of your nutritional agenda, and if you are eager to stay on the healthy side of your diet plan, you need to make sure you are eating enough protein once you hit 30. Lean meat and dairy products are a go-to for protein, but you can also enrich your diet with supplements and protein powder. In addition to allowing you to get the biggest bang for your protein powder helpings, supplements will also help you build strong muscles and keep your bone density optimal.
Get in sufficient liquids
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One more aspect of a 30+ guy’s diet, sufficient intake of water and sugar-free juices and shakes will help you remain energetic and promote exchange of nutrients in the cells. Optimally, you should aim for eight glasses of clear water, and you can also incorporate fresh juices and unsweetened shakes to take your stamina to the max. At the same time, it might we wise to cut down on caffeine as coffee and tea intake promotes loss of water and it can even contribute to dehydration during the day.
Say No to processed food
In case you do not want to jump on the fad diet wagon, there are still ways for you to make slight nutritional changes and remain fit and healthy. For optimal results of healthy eating without dieting in tow, you should ditch processed foods from your menu and opt for home-cooked or raw meals instead. Sadly, a surprisingly high number of people prefer ordering ready-made meals to investing time and energy into food prep, but if you want to stay in peak shape and avoid putting on weight, you might need to rethink your approach to eating and spend some time cooking your own food.
Staying healthy and in shape is not difficult in your 30ies, but it does take some time, cash, and energy to create a perfect menu if you want to stay fit and youthful despite the flow of time. To ensure optimal health and shape, you should watch your intake of protein, calcium, and fiber, ditch ready-made food from your plate, and get in sufficient quantities of water on a daily basis. After all, life does in fact begin at 30 if you know how to keep your energy at the top and eat with your long-term wellbeing in mind.