Consumers Getting Smarter about Health, Nutrition

Posted: March 27, 2006

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If people have not developed good eating and exercising habits by their 20s and 30s, now is the time to start, said the group. "Aging begins much earlier than people realize, so the sooner people make diet and exercise changes to promote health, the more likely they will avoid premature aging and age-related diseases," said Somer.

For example, people reach peak bone mass around age 30, meaning bones have reached maximum density. Therefore, after age 30, people need to focus on slowing inevitable bone loss by choosing foods packed with bone-building nutrients such as calcium and vitamins D and K, said the report.

Women in this age group also should consume foods rich in iron, a nutrient that aids in carrying oxygen to tissue and preventing fatigue. Weight management is an important health issue for people in their 40s and 50s, said the report. People who are not vigorously active at this age begin trading muscle for fat. Additionally, metabolism begins to slow during these years. This combination results in weight gain that can elevate the risk of developing certain diseases. Choosing foods rich in nutrients that also are lower in calories becomes increasingly important.

To eat for this age, people should consume at least three servings of calcium-rich foods each day, including nonfat milk; calcium-fortified orange juice; or plain, low-fat yogurt. Also, people should continue to eat colorful fruits and vegetables, whole grains, and legumes, as well as foods containing heart-healthy fats, including olive oil, which can help lower cholesterol levels.