Use This Diet Chart to Tweak Your Nutrition for Your Age
While you'll likely have the same late-night cravings in your 40s as you did when you were in college, your nutritional needs will shift with each passing decade. But it's hard to know which foods are a good fit for you without understanding how, exactly, your body is changing. Googling "balanced diet chart for females" and clicking on the first thing you see won't necessarily lead you to the best plan for your personal needs, either. (FYI: You should change your workout as you get older, too.)
There's no one "normal" diet plan chart since your nutritional needs change with your age. Here you'll find expert-backed tips to make an age diet chart and meal plan that will help you establish a healthy lifestyle, whether you're 25 or 45.
Diet Chart for Your 20s
You're working your first real job, making new friends, dating, getting married, maybe even starting a family. Your life is a whirlwind, which means creating a diet chart and following it hasn't been your top priority. To conquer your biggest nutritional dilemmas:
Make fast food healthy. Grabbing dinner on the go means you may be missing out on crucial nutrients, says Bonnie Taub-Dix, R.D., a spokesperson for the American Dietetic Association. Slave over the stove? Nah. Choose healthy convenience foods such as rotisserie chicken, shrimp cocktail, steamed dumplings, and salads and enjoy them with speedy additions from your kitchen such as whole wheat pasta, instant brown rice, and frozen veggies. (If you're looking for a quick homemade meal, try meal prepping.)
Drink to your health. Margaritas, mojitos, and cosmos can add up faster than you can say cheers. Enter light beer (110 calories in a 12-ounce bottle). It's filling, so you're less likely to want a second, and it takes a good, long time to drink.
Key Nutrients You Need Now
- Protein: Protein helps keep you full and provides the building blocks so you can make and keep muscle. "Recent studies suggest that, at a minimum, we need 60 to 70 grams of protein a day," says Leslie Bonci, M.P.H., R.D., director of sports medicine at the University of Pittsburgh Medical Center. Get your quota by eating skinless white meat poultry, lean steak, fish, eggs, beans, tofu, and low-fat dairy. (Here's more on how much protein you really need per day.)
- Potassium: In order for your muscles and heart to function properly, you need to consume a hefty dose of potassium. But most women in the U.S. aged 20 to 39 get less than half the recommended amount, according to the USDA. Munching on 2 cups of fruit and 2 1/2 cups of veggies daily will help you get all the potassium you need.
- Omega-3 fatty acids: These polyunsaturated fatty acids may boost serotonin, a feel-good chemical in your brain that research shows may be linked to depression when transmitted in low levels. Since women are twice as likely as men to be diagnosed with depression, start incorporating salmon and tuna into your diet, which are rich in omega-3s. You can also get your fill from walnuts, ground flaxseed, and canola oil.
The Age Diet Chart for Your 20s
Snack Smart
Load up your desk drawer or office fridge with these healthy treats.
- Greek yogurt (6 ounces) with 1 tablespoon chopped walnuts
- Reduced-fat string cheese and 10 whole-grain crackers
- Granola bar and a nonfat latte
- 4 ounces nonfat cottage cheese and a mini box of raisins
- 6 dried apricots and 2 tablespoons sunflower seeds
- Energy bar and 12 almonds
- 20 mini carrots dipped in 1/4 cup hummus
- Single-serve vanilla soy milk and 1/2 cup whole-grain cereal
Your 20-Something Meal Plan
- Breakfast: 24-ounce Jamba Juice Protein Berry Pizzazz Smoothie. It's packed with protein to keep you satisfied. (Or whip up one of these healthy smoothies at home.)
- Morning Snack: 1 packet instant oatmeal sprinkled with 1 tablespoon ground flaxseed
- Lunch: Asian grilled-chicken salad with mixed greens, edamame, mandarin oranges, tomatoes, and low-fat vinaigrette
- Afternoon Snack: Medium orange and 1 tablespoon chopped walnuts
- Dinner: 7 pieces sushi and 1 cup edamame
- Evening Treat: Gingerbread ice cream sandwich (fill 2 gingersnaps with one-half cup light vanilla ice cream)
Nutrition info for the day: 1,941 calories, 100g protein, 40g fat (5g sat), 293g carbs, 34g fiber
Diet Chart for Your 30s
Remember when you had time at least occasionally to indulge in a manicure? Now, not so much. You're too swamped juggling the demands of more work and home responsibility and most likely eating on the run. Here's what you can do to be happy and healthy:
Put your health first. "In your 30s you start to see signs of an unhealthy lifestyle, such as diabetes or hypertension," says James O. Hill, Ph.D., director of the Center for Human Nutrition at the University of Colorado.
Key Nutrients You Need Now
- Folate: It's critical for supporting a healthy pregnancy, preventing neural-tube defects and helping your body make new cells. Folate may also help reduce the risk of heart disease. Eat foods such as chickpeas, asparagus, spinach, broccoli, avocados, orange juice, and fortified whole grains to help meet your daily 400-microgram requirement.
- Phytonutrients: "These compounds contain antioxidants, which slow the aging process, ward off heart disease, and prevent changes in DNA, potentially preventing the development of cancer," says Bonci. While phytonutrients come from plants, dark chocolate, red wine, and coffee are highest in them.
- Iron: When you don't get enough iron, you might feel physically drained and mentally exhausted. Researchers at Penn State University found that young women who were deficient in the mineral took longer and performed worse on cognitive tasks than those who had normal levels of iron. Get your daily dose of 18 milligrams from foods such as clams, lean beef, fortified breakfast cereal, soybeans, pumpkin seeds, and skinless poultry.
The Age Diet Chart for Your 30s
5 Ingredients, 5 Minutes, 5 Lunches
You do have time for lunch! Here, healthy meals that take five minutes to whip up.
- Mediterranean Tuna Salad: Toss 3 ounces light tuna with 1 chopped tomato, 1/2 diced cucumber, 1 cup white beans, and 2 tablespoons Italian dressing.
- Almond Butter and Pear Sandwich: Spread 2 slices whole wheat bread with 1 tablespoon almond butter. Top with 1/2 small sliced pear and 1 teaspoon honey. Enjoy with a glass of nonfat milk.
- Tex-Mex Turkey Wrap: In a medium whole wheat tortilla, fold 3 ounces sliced turkey breast, 1/4 sliced avocado, 1/4 cup low-fat shredded cheddar cheese, and 2 tablespoons salsa.
- Ham and Brie Sandwich: Spread 1 tablespoon honey mustard on 2 pieces pumpernickel bread. Top with 2 ounces ham, 1 ounce Brie, lettuce, and tomato.
- Smoked Salmon Bagel: Spread 1 tablespoon whipped cream cheese on a whole wheat bagel. Top with 2 ounces smoked salmon, sliced red onion, and 2 teaspoons capers.
Your 30-Something Healthy Meal Plan
- Breakfast: Whole-wheat English muffin topped with 2 tablespoons natural peanut butter and 1/2 small sliced banana, and 1 cup calcium- and vitamin D-fortified orange juice
- Morning Snack: 1/2 cup Cheerios with 1/2 cup 1-percent or nonfat milk
- Lunch: Curried shrimp salad (boil 10 shrimp and mix with 1 tablespoon mayonnaise and 1 teaspoon curry powder) in a whole wheat pita, and 1 cup watermelon chunks
- Afternoon Snack: 6-ounce container light yogurt with 1/2 cup raspberries
- Dinner: Chickpea salad (toss 1/2 cup canned, drained chickpeas with 1 tablespoon Italian dressing), 4 ounces lean flank steak, grilled or broiled, topped with 2 tablespoons teriyaki sauce, 2 cups baby spinach sautéed in 1 teaspoon olive oil, and 1 medium baked sweet potato
- Evening Treat: 1 ounce dark chocolate
Nutrition info for the day: 1,868 calories, 94g protein, 64g fat (17g sat), 243g carbs, 34g fiber
Diet Chart for Your 40s
"This is when women start to find some time for themselves again," says Hill. "They're really anxious to improve their health and fitness." Here's the deal with creating a diet chart for women in their 40s:
Understand that your body is changing — and that's okay. As you age, your body begins to go through estrogen withdrawal, which may change the areas your body puts on weight. "In her childbearing years, a woman puts on weight in her butt, hips, and thighs to fuel breastfeeding," says Pamela Peeke, M.D., author of Fit to Live. "The fat cells in those areas have estrogen receptors. As you go through estrogen withdrawal, those receptors aren't being activated anymore." (On the flip side, you could also experience estrogen dominance.)
Cut just 100 calories a day. "For every decade after 40, there's roughly a one percent decrease in calorie requirements," says Bonci. "That's the equivalent of one extra cookie." (It's also important not to deprive yourself, so you should always meet with a dietitian to get personal caloric recommendations, and if you want the cookie, go for it.)
Key Nutrients You Need Now
- Calcium: As you approach menopause, bone-building estrogen starts to decline and calcium becomes more important. Ironically, you absorb less calcium from the food you eat because your stomach doesn't make as much of the acid necessary for absorption. Aim for 1,000 milligrams a day from low-fat dairy, supplements, or a combination.
- Vitamin D: This nutrient helps your body absorb calcium, keeps your immune system strong, protects against breast and colon cancers, and even prevents hearing loss. But by the time you reach your 40s, your vitamin D levels quickly start to plummet. "There's no way to get enough vitamin D from your diet because very few foods contain it," says Bonci. Your best bet: a daily supplement of 600 to 1,000 international units. (The FDA regulates supplements like food rather than drugs, i.e. less strictly. If you're thinking of taking a supplement, always check with your doctor first.)
- Fiber: Fiber not only makes you feel fuller longer, but it also "helps decrease cholesterol and your risk for colon cancer," says Dr. Peeke. Try to eat a mix of soluble (from fruits, vegetables, barley, and oats) and insoluble (from whole-wheat bread and bran) fiber daily.
The Age Diet Chart for Your 40s
Your 40-Something Healthy Meal Plan
- Breakfast: 1 cup high-fiber cereal (such as bran flakes) with 1 cup 1-percent milk and 1 cup blueberries, and 1 cup green tea
- Morning Snack: 1 medium apple with 1 tablespoon soy-nut butter
- Lunch: Veggie burger on a whole wheat bun with 2 slices low-fat cheddar cheese (1 ounce each), and a 6-ounce can low-sodium vegetable juice
- Afternoon Snack: 2 tablespoons hummus with 6 whole wheat crackers
- Dinner: 3 ounces broiled salmon over 1 cup barley pilaf, and 6 asparagus spears sautéed in 1 teaspoon olive oil
- Evening Treat: 6-ounce container light vanilla yogurt topped with 1 tablespoon mini chocolate chips
Nutrition info for the day: 1,656 calories, 92g protein, 48g fat (13g sat), 228g carbs, 39g fiber
Comments (106)
You have share kind information with me i appreciate your work lose-belly-fat
Read MoreShame on you, Shape editors. You just lost a ten year subscriber, and I bet many more losses are to come. So dated, so out of touch.
Read MoreWhy are women over 50 and above not included in this? I'm 54, not dead.
Read MoreUmmmm, what happens after 49??? Shouldn't you cover older women?
Read MoreDISAPPOINTED!!!!!
Ummmm, what happens after 49??? Shouldn't you cover older women?
Read MoreDISAPPOINTED!!!!!
Um, I think you're missing a few decades there. Guess we don't matter after 49! Geesh.
Read MoreFor some of thus, our 'golden years' have been our best years. We're not a write off!
AMEN!
It’s all common sense people it’s not rocket science. Nutrition matters even more when you get older? I’m 60 and I’ve worked out and watched my weight since I’ve been 18. I’m in better shape even now as I’ve gotten older. People that meet me think I’m in my 40’s. I don’t need to read an article to tell me what to eat and how to work out. Be aware of what you are eating at all times. Eat real food, eat to live, don’t live to eat, eat in moderation, drink alcohol in moderation (I rarely drink) don’t eat after 8pm. Be active everyday, change up what you do, bicycle, swim, walk, jog, take your grandkids to the park, play tennis, golf, just get up off your behind and do something everyday.
Read MorePretty sad that Shape can not think about the 50...60...70..etc.age groups. There is life after 40.
Read MoreAgreed!
You can't use what they don't show! I'm 57 and feel better than ever! Always looking for help but I guess we get put out to pasture! Thank you...
Read MoreYour Diet Age Chart stops at 40's. Why?
Read MoreWhat about the rest of us? I'm 57 and would like some diet tips also. We do live beyond 40's you know!!!!
Exactly
Yes we do.
What about us over 40's, do we not count???
Read MoreI’m curious as when ever you do an age article you always end in the 40s. Are we supposed to stop staying in “shape” and caring about our bodies when we are over 50? Did you know that in the race I was just in women over 50 was the largest bracket of women? Maybe after 50 we are just not supposed to read your magazine.
Read MoreMy sentiments exactly
I’m curious as when ever you do an age article you always end in the 40s. Are we supposed to stop staying in “shape” and caring about our bodies when we are over 50? Did you know that in the race I was just in women over 50 was the largest bracket of women? Maybe after 50 we are just not supposed to read your magazine.
Read MoreEveryone over 40 should read the suggestions for 40’s. There you will find that it states: reduce your daily caloric intake by 100 cal. for every decade over 40.
Read MoreWhat about the rest of us past our 40’s????
Read MoreWhat about the rest of us past our 40’s????
Read MoreWhat about after age 40!!
Read MoreWhy did you stop there? Is this series of information only for 40 something and younger??
Why did you leave us out? I'm 69 and want your input!!
Very disappointing!!
Like the others...so for those us in our 50's and older...according to the author our diets do not matter. Thus, we do not matter?
Read MoreI agree with others. Stopping at 40 is ridiculous. You should have kept going to the 90s.
Read MoreI guess you learned from the other responses, there is life after 49. I'm going on 77 and very interested in nutrition. Through a silly soda binge, I developed the dreaded gout. I now abstain from soda, alcohol and scrumtious red meat. I sparingly indulge in limited animal and fish protein. Perhaps you mught write a sequel for seniors.
Read MoreEveryone over 40 should read the suggestions for 40’s. There you will find that it states: reduce your daily caloric intake by 100 cal. for every decade over 40.
What about your 50's, 60's, 70's and 80's???
Read MoreMy thoughts exactly! I am 52 and scrolled/skimmed all the way through this, only to find that my decade is apparently irrelevant and obsolete. Smh…
Hellllllloooo Shape editors!!! Where is your explanation? I thought the same thing as your other former readers. If you are doing an article on aging and eating don’t you think it would be helpful and smart to include all decades? SMH.
Read More💯
Seriously,,,
Read MoreCome on u guys can do better than this Atleast run it through 70
I was greatly disappointed to scroll to the end to find a stop at 40’s! I am 73, very fit and active; a reader of Shape. Come on!
Read MoreAre you kidding me? Did the writer's or editor's keyboard freeze up when they got to at age 49? What about the rest of your readers — don't they matter?
Read MoreI guess people older don’t count? Can’t you do better? Discriminate much?!
Read MoreI think Shape screwed the pooch on this article. I’m almost 63 years old and was disappointed that women over 40 seem not to count…
Read MoreAll of these comments and SHAPE hasn't made any statements at all. I am unsubscribing and think you all should as well.
Read MoreIt is clear the age group SHAPE is wanting to have as it's followers. I say the rest of us who are over 49 unsubscribe. They obviously aren't interested in our health or membership at all.
Read MoreThis is ludicrous — our life stops after 49? Shame on shape
Read MoreIt's sad that you dismiss those of us over the age of 49. I think its time we dismiss your magazine.
Read MoreLet's see how the author feels when she's in her 50's only to be treated as irrelevant!!!
Agreed!
Agree! Wth../ whoever wrote this article should b demoted for non inclusivity
Wow, I had no idea that life stopped at 49, apparently. I guess the rest of us have already figured it out by 50. Truly disappointing article.
Read MoreWhat about 50, 60, & 70 age group??!!
Read MoreI agree with all of the other comments. Do you feel that at age 40 one just falls off the face of the earth? You need to address those of us "elderly" I don't necessarily need ideas, but recommendations about servings/oz of fruits/veggies/protein/carbs/fat.
Read MoreI am 73, exercise regularly, watch what I eat, and I am planning on staying around for many more years to come. What about my age group? Shame on you for not being inclusive; very, very disappointing.
Read MoreVery disappointed with this article. I just turned 71 and I’m not sitting in my rocker. I still do half marathons, hoping to do a triathlon this year and I’m sure my nutrition is as important as any of the ages you have listed. Nutrition and activity are for all ages. Do better, catch up , and be inclusive. Shame on you!
Read MoreWhat happens to everyone over 49? Do they just die?
Read More"DIET CHART"????? Really? Aren't we beyond this loaded jargon? SHAPE shame on you for endorsing this article that has alienated your over 40 readers.
Read MoreI agree with Ana: where are the 50's & 60's? We SHOULD still be exercising! I know I am...
Read MoreDisappointing that 50 and 60 year olds aren’t included in your article.
Read MoreI kept scrolling down to find my appropriate age group but alas, Shape doesn’t think women over 50 warrant advice. Do better.
Read MoreI just told my husband and daughter the same thing!! guess once we hit the big 5-0, we can do whatever we want.
I'm really disappointed in the food suggestions given in the 40s group. The amount of sodium in soy nut butter is way higher compared to regular peanut butter and soy based products can cause hormonal issues to women. And the artificial sweeteners put in "light" products like yogurts aren't healthy choices either. Picking something with a low sugar content might be better in moderation. And I've always been told cold cereal is the garbage food of breakfast. I would much rather enjoy a few scrambled eggs (no milk added) with fresh mushrooms and diced panacheta.
Read MoreSo we only live until 40's? hmmm
Read MoreYouve got to be kidding me where Are the rest of the ages,,, I know your working and another article very disappointing!
Read MoreSo do you figure we are dead at 70? Nutrition is a big factor in 60’s and on.
Read MoreI am 35 years OLDER than the charts cover (75). Do I not need to know my nutrition requirements??
Read MoreI would have liked to have seen a diet chart for people over 40. I am 76 and would like to see it for the 70's.
Read MorePeople live longer today, are staying more active longer today, and act younger today - let's embrace that.
I do have a question about the protein: thought it was suggested that 46 Grams of protein was the recommended level for over 40. Is it true that very large amounts of protein daily can cause renal problems?
I was thinking the same thing. I'm 70 but it sure doesn't mean I don't want to eat well or gain weight. Where's our "for your 70's" plan?
My jaw just literally dropped when I got to the end of your article. I'm turning 49 this month so I was looking for nutritional info for women in their 50's....I'm sorry, do you think I'm going to just give up next year? Or stop eating? Or be dead? What editor decided to post this without getting into the next few decades? Or did a 20-something with no attention span do the research? I'm literally flabbergasted. As a freelance writer I would NEVER feel comfortable posting this and as an almost 50-year-old I'm offended.
Read MoreI agree with the other comments as to why you stopped at 40. As a 70 year old I exercise daily and am very nutrition conscious. I would like to know the best calorie and macro range to stay within. As I age I am no longer able to eat as I did when I was 40.
Read MoreI agree! We don’t die after 40! Please finish this article and give the tips for those of us in our 50s, 60s, 70s and even 80s!! Whether we have it together or not, we can always use reading it again
Read MoreUmmm.......does the health of women over 50 not matter???
Read MoreWondering why this article stops with the 40s? Some of us are older than that.
Read MoreHey did you forget about us more mature women ?
Read MoreDo you stop eating in your 50s? It's crazy that the article stopped at 40s.
Read MoreI, too, am very disappointed that you have stopped at 40 yr olds! I’m 61, have the time in my life to finally take care of myself better; physically, mentally and emotionally. I looked forward to reading this article and gathering some valuable information to begin my journey to better self care. Needless to say, this was a big let down.
Read MoreThanks for nothing Shape. I kept scrolling to find out your recommendations for my age group and there were none! It seems anybody over 40 does not count with you. I’m a very healthy 66-year-old woman who is a gym rat and a yoga buff but, I guess this does not fit into your profile of what I should be doing. I guess I should only be waiting for the grave. Very disappointing since I’m a lot healthier and in better shape than a lot of 20 year olds.
Read MoreI agree with you. I'm 68 and am a lot healthier than people who are my children's age. I walk everywhere, workout with weights, do Pilates and try to eat healthy.
Agreed 100%
Disappointed that this didn’t include 50s, 60s, and 70s. Just hitting my stride!
Read MoreDoes Shape not realize that they have a readership in the over-40 range? I am sick and tired of being ignored by MSM and magazines. Some 20-something twit probably wrote this. Don't they realize the Baby Boomers actually exercise, eat well, travel, and HAVE MONEY? Done with this.
Read MoreThank you for this information. Please continue sharing by finishing what you started with information for those of us in our 50s, 60s, and beyond. Thank you!
Read MoreHmmm, so all of us 50 plus women are on our own to figure things out ? Not surprising. Thanks for nothing SHAPE. My metabolism rocked when I was younger, now that I am older and looking for help trying to adjust to menopause, and all the fun new changes, I read that life stops at 40 in your eyes.
Read MoreRidiculous that Shape and the writer (an RD) is simply clueless as to not include women over 50. I am guessing that I am not alone to state that my overall health and my physical body and appearance would rival any under the age of 40.
Ridiculous that Shape and the writer (an RD) is simply clueless as to not include women over 50. I am guessing that I am not alone to state that my overall health and my physical body and appearance would rival any under the age of 40.
I think that a person in their 60's is simply "old and in the way" and that they should hurry up and die to make room for younger , brighter, better looking younger generations waiting for them to croak so the housing market will open up some. Seriously.
Read MoreThat's what you say now, but hopefully you will make it past 60 and if you do I hope you remember your reply to us "that are old and in the way". I'm 68 and have no intentions of leaving this world anytime soon.
LOL, I know right?
I'm 54 and in better shape now than I was in my 20s but I always want to learn more. Considering the massive hormonal changes that occur for women in their 50s and bone health with women in their 60s, you'd think that this article would address that. I guess SHAPE thinks we're headed to the grave at 49.
Read MoreHow disappointing to see that you only went to 40 year olds.
Read MoreDo you think women over 50 or 60 don't exercise or care about nutrition?
Shame on you!!
So agree with all the comments - apparently Shape is not aware of the many followers it has over the age of 40! I’m 76 - I continue to go to the gym 4-5 days a week, walk in our local state park at least once a week for 3-5 miles and take a yoga class once a week….I’m hypothyroid so weight issues continue to plague me but I try to eat reasonably healthy and get in some form of exercise daily to stay strong which is why I follow Shape - need to avoid breaking that hip!!
Read MoreWhat a disappointment that Shape would allow the author to print something that is incomplete and a waste of my time. The Title lures you into thinking you'll read something in your age bracket, just to find your age doesn't matter. Well now I've lost interest in Shape.
Read MoreI guess you stop having weight issues at 40. Funny everything else I've read says opposite. With so much of population over this age, this article makes no sense. FAIL!
Read MoreBig fail.
So after 40 you die? It's after 40 that the diet / metabolism really gets challenging! Where is the diet guide for the rest of us?
Read MoreI think Shape Mag lost me and my interest, People live longer these days. Please make adjustments for age range 50, 60, 70’s and beyond. Reminder Betty White turns 100 on 1/17/22, I would be interested in knowing her secret since she is like the energiser bunny. Maybe start a new mag for the actual women who make it through these ages and still work, show up and do more. Thank you.
Read MoreAgreed!!!
DITTO. I am 67 and a lifelong vegetarian but open to learning more!
Read MoreApparently life it not worth living past one’s 40’s. This is disappointing and definitely ageist.
Read MoreAgree - very disappointing
Agree with the ladies. Are you suggesting life stops after 40? Or are you just bean counting the number of hits?
Read MoreI’m 52. I guess us “older” women don’t count?
Read MoreSi! Estoy de acuerdo con los comentarios de todas; en estos tiempos vivimos mas años, asi que dejaron afuera a las de 50 en adelante... Shame on you Karen Ansel! Muy discriminatorio tu escrito!🙀😤
I was disappointed that you stopped the diet charts at the 40’s. I am in my 60’s and am very fit and strong but diet is always a struggle. I was hoping for some tips.
Read MoreMe, too. I’m sure there are many women over 40 who read Shape. I’m pretty disappointed.
Same. 61 here 😊!
Right... so what about those of us who ate 60+?
Um... Why the F does it end at 40s?
Read MoreEveryone over 40 should read the suggestions for 40’s. There you will find that it states: reduce your daily caloric intake by 100 cal. for every decade over 40.
Uh, yeah! What do you suggest for the 70s????
Same! This isn’t the first time these decade lists stop at 40 (or even 50). Plenty of us 60 and older care about fitness, health and nutrition!
Right!!!!
Exactly what I was thinking!
I came here to say exactly this.