By Sarah Jio
From Health magazine
Remember when you swore that Lucky Charms could kill a hangover? Note to your older and wiser self: These days, your body needs more than a sugar rush to feel good.
The 30s
“Women in their 30s are trying to do it all,” says Keri Gans, RD, a spokeswoman for the American Dietetic Association. Your body needs plenty of energy to handle the load—and the right foods to counter the inevitable metabolism slowdown that happens as you get older. An active woman in her 30s of average height who weighs about 140 pounds should shoot for about 2,200 calories a day, Gans says.
MEAL PLAN
- Breakfast: Scrambled egg whites with spinach and tomatoes; whole-wheat toast. Egg whites provide lean protein to help control your weight. Tomatoes lend vitamin C to help with absorption. Spinach adds iron, a mineral you need to stay energized, Gans says. And whole-wheat toast provides fiber (so you don’t get the midmorning munchies).
- Lunch: Veggie pizza with half the cheese; mixed-greens salad. Hope Ricciotti, MD, associate professor of obstetrics and gynecology at Harvard Medical School, says pizza with less cheese is practically a “health food”—if it’s made with a whole-wheat-flour crust and eaten with a mixed-greens salad. Ask for half the cheese at your favorite pizza place, or just make it yourself.
- Dinner: Sirloin steak stir-fry or grilled salmon; steamed asparagus. Meat is iron-rich; choose lean and use it as a flavoring (like in a stir-fry). Don’t like steak? Salmon is packed with good-for-you omega-3 fats. And asparagus is a rich sources of folate, Dr. Ricciotti says.
Last Updated: February 26, 2009
Filed Under: Nutrition and Eating Well
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