Nutritionist: Diet Needs Differ By Decade

SAN DIEGO -- Whether you are in your 20s, 30s, 40s, 50s or beyond, there are certain foods and nutrients to maximize your health.

Health experts say your eating habits should change through the decades even if you think you have a healthy diet, reported KGTV in San Diego.

For example, if you are in your 20s, your body is building its bone bank, and it needs plenty of calcium. But you don't necessarily need to get it from milk.

"Go beyond the diary. Look at toasted sesame seeds, figs and even sushi," nutritionist Patti Milligan said.

"I feel my body changing as I get a little older," 20-something Jamie Demtre said.

Milligan suggested cutting back on bone-stealing soft drinks.

Twenty-somethings are also developing their energy reserves in this time. You can beef up energy by adding dried fruit and B vitamins to your diet.

Your 30s is prime time to prevent cancer. That's when cells can undergo changes to become cancer cells later in life.

"I do have cancer in my family, and so anything I can do now to help would be beneficial," 30-something Revelle Anderson said.

Milligan suggested deep-orange and green vegetables and fruits, such as mangoes, papayas, cantaloupe, dried apricots and squash.

Other cancer-fighting weapons are green tea, flaxseeds and fresh herbs.

In your 40s, health experts say you should choose foods for your heart and digestion system.

"B-6 and B-12 support the heart. I like flaxseed meal for those omega-3s, and raw nuts and soy for protein support," Milligan said.

Choose healthier fats, foods with fiber, soy and whole grains. Ginger tea, fresh ginger and pears can improve your digestion and keep you going strong in your fourth decade, Milligan added.

For those in their 50s, the goal is to keep a strong immune system. Milligan said seasonal favorites, such as apples, pears, sweet potatoes and mushrooms are excellent choices.

Keeping your half-century-old skin supple with chemical-free hydrating lotions and topical Vitamin C can help keep your skin look decades younger.

"Our skin doesn't turn over as fast as when you were younger, so there are things you can do to bolster good skin health" Milligan said.

Women like Deborah King, 40, know the value of dieting by the decade.

"When you eat like this, your body hums. It feels better," she said.

And for those 60 and older, eat to boost brain power. Some brain nutrients and foods are fish, nuts, avocados, squashes and oatmeal. Beneficial supplements include, phosphatidyl serine, B vitamins, ginkgo biloba and magnesium.