Just as your lifestyle changes in each decade, so do your nutritional needs.

Those in their twenties need vitamin D & calcium for STRONG BONES
Women in their forties should eat plenty of lean protein to help maintain muscle mass.

The more you grab food on the go the more fat you take in. You can build bone mass without bone loss in your thirties. Shoot for 1,000 milligrams of CALCIUM. A cup of yogurt or 1 1/2 ounce of cheese.

Since it can be hard to get enough Vitamin D from food alone, its best in a combination of foods like SALMON & canned TUNA in OIL. Eating 500 to 1000 milligrams of omega-3 fatty acids DAILY can lessen the damage of chronic stress which raises blood pressure, promotes weight gain & mood swings. The good for you fats in fish, nuts & seeds reduce inflammation & improve the health of your brain cells, helping to elevate your mood & protect against DEPRESSION.

Eating too many refined carbohydrates causes drastic swings in BLOOD SUGAR, which sap ENERGY & leaves you feeling cranky. Choose WHOLE GRAIN BREADS, PASTA, CEREAL & RICE. Shoot for 3 to 6 servings daily for a steady supply of FUEL. Also, 25 to 30 grams of FIBER, that will help keep you full & satisfied longer, so you'll be less likely to grab empty calories.

Meals for those in their 20s

BREAKFAST: Veggie frittata: Cook 1 omega-3 egg scrambled with 2 egg whites, 1/4 cup thawed frozen broccoli, 1/4 cup sliced mushrooms & 1 sliced scallion in 1 tablespoon canola oil until set (8 to 10 minutes). Top with 2 tablespoons grated Parmesan cheese
2 slices whole-grain toast
8 ounces calcium & vitamin D fortified OJ

LUNCH: Salmon burger on a whole wheat bun with chive mayo (mix 1 tablespoon canola mayo with 1 teaspoon chives) & cucumber & tomato slices 1 cup grapes

SNACK: Whole grain energy bar & a nonfat latte

DINNER: Spicy pasta: Saute 1 chopped garlic clove, 1 chopped tomato, 1 teaspoon capers & a pinch red pepper in 1 tablespoon olive oil. Serve over 1 1/2 cups cooked whole wheat pasta with 2 tablespoons feta cheese.
1/2 cup vanilla pudding topped with 2 tablespoons mini chocolate chips.
NUTRITION FACTS: 1,938 calories, 91 g protein, 252 g carbohydrate, 72 g fat (19 g saturated), 28 g fiber.

30 somethings
Antioxidants like vitamin A, C & E in foods like SWEET POTATOES, RED PEPPERS & ALMONDS, may slow the effects of aging & help ward off heart disease & cancer. They reduce inflammation & repair damage to cells. The antioxidants in food are much more effective than in popping a pill because they work with other compounds to fight disease.

Not eating enough of the right foods for breakfast & lunch can make you feel exhausted & irritable by mid afternoon. Make time in your day to eat 3 meals of 400 to 500 calories each with a 150 calorie snack anytime you go more than three to four hours without eating. Keep HEALTHY FOODS like NUTS, FRUITS, WHOLE GRAIN CEREAL in your desk, when you can't get out of the office

Loading up on LEGUMES, VEGETABLES, FRUITS & WHOLE GRAINS may reduce your risk of diabetes, cancer & heart disease.

Meals for those in their 30s

BREAKFAST: 1 package instant oatmeal topped with 1 slice banana & 1 teaspoon brown sugar
6 ounces low fat vanilla yogurt. Coffee with low fat milk

LUNCH: Spinach salad: Toss together 1 1/2 sliced red bell pepper, 5 halved grape tomatoes, 5 chopped baby carrots, 1/2 cup chickpeas, 2 tablespoons balsamic vinaigrette, 2 tablespoons slivered almonds, 1 ounce (about 13) baked pita chips

SNACK: 1 apple, sliced, & 1 tablespoon peanut butter

DINNER: 4 ounce grilled chicken breast with 1 cup cooked brown rice & black bean tomato salad (1/2 cup black beans, 1 small diced tomato, 1/4 diced avocado, 1 tablespoon lime juice & 1 pinch chili powder) 8 ounces 1% milk & 2 Oreos
NUTRITION FACTS: 1,783 calories, 80 g protein, 258 g carbohydrate, 54 g fat (9 g saturated), 41 g fiber

We in our 40s have a constant fight with BELLY FLAB
Toning this trouble zone is harder now. When you're younger & producing more estrogen, fat travels to your hips & thighs. Once hitting the forties, less estrogen is produced & fat goes STRAIGHT to your BELLY instead.

The more muscle you have, the more calories you'll burn on a daily basis. The key is PROTEIN. It FUELS muscle growth & helps keep you full between meals, so you eat less. Shoot for 60 to 80 grams a day from a mix of LEAN MEATS, BEANS, PEANUT BUTTER & DAIRY. Folks who ate three servings of dairy a day for six months lost two more pounds of belly fat than those who consumed a low dairy diet according to a study.
Calcium may increase the activity of ENZYMES that break down fat cells in your body

As Estrogen levels decline, your risk of cardiovascular disease increases. A diet low in saturated fat, no more than 14 grams for a woman eating 1,800 daily calories & high in protective monounsaturated fat, found in AVOCADOS, WALNUTS & OLIVE OIL, can help keep you healthy.

In your forties and BEYOND, you burn about 100 fewer calories a day. To help keep weight off, eat plenty of low energy dense foods, like SALADS, BROTH BASED SOUPS, VEGETABLES & NONFAT YOGURT. These foods are filling because they have a high water content, which means you can eat larger portion sizes but still keep calories down.

Meals for those 40 & BEYOND

BREAKFAST: Whole wheat English Muffin with 1 tablespoon soy nut butter, 1 pear 8 ounces 1% milk

LUNCH: Chicken pita: Whole what pita stuffed with 3 ounces grilled chicken, shredded romaine lettuce, 5 chopped black olives, 1 slice each red onion & tomato, & curried yogurt (1/2 small container nonfat Greek yogurt with 1/4 teaspoon curry powder)

SNACK: 1/4 cup walnuts & 8 ounces calcium fortified tomato juice

DINNER: Turkey chili: Saute 3 ounces lean ground turkey breast & 1/4 cup chopped onion in 1 tablespoon olive oil. Add 1/2 cup diced tomatoes & 1/2 cup thawed frozen corn. Heat until warm. Season with chili powder & cumin to taste.
1 whole grain tortilla
1/2 cup low fat vanilla frozen yogurt topped with 1/2 cup fresh or frozen (and thawed raspberries)
NUTRITION FACTS: 1,694 calories, 100 g protein, 211 g carbohydrate, 56 g fat (10 g saturated), 30 g fiber