Nutrition in 20\'s

Nutrition in 20's

By Deepti Tiwari  on: 11 May 2015
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Nutrition in Your 20s

You're working your first real job, making new friends,getting married, maybe even starting a family. Your life is a whirlwind, which means healthy eating is the first thing to go. To conquer your biggest diet dilemmas:

Make fast food healthy. — Choose whole wheat subs , grilled chicken ,steamed momos etc instead of total junk Include whole wheat pasta, instant brown rice, oats for healthier options

Drink to your health. Include non sweetened drinks,soups,coconot water ,buttermilk to stay hydrated

Key Nutrients You Need Now

Protein: Thanks to chronic dieting, skipped meals, you are falling short in protein intake Protein helps keep you full and provides the building blocks so you can make and keep calorie-burning muscle. we need 60 to 70 grams of protein a day. Include Chicken , fish, eggs, beans, tofu, lentils and low-fat dairy.

Potassium: Your muscles and heart need it to function properly. But most women in their 20s get less than half the recommended amount. Add 5-6 servings of fruit & vegetables to provides all the potassium you need.

Omega-3 fats: They may boost the level of serotonin, a feel-good chemical in your brain — good news, since women are particularly susceptible to depression in their 20s. Salmon and tuna are the best source, but you can also get your fill from walnuts, ground flaxseed, and canola oil.

What to Eat in Your 20s

  • Snack Smart-Include roasted snacks instead of fried and opt for whole wheat products
  • Include fruits and vegetables -5 A DAY
  • Drink Fluids to be hydrated
  • Avoid late dinners and never skip breakfast
  • Maintain your weight by adding fibres in your diet
  • Include cottage cheese ,egg , fish in diet for extra proteins


 

Wonder Food-: Chia Seeds – Its rich in-

Omega-3 and Omega-6 fatty acids Protein Fiber Calcium Magnesium Iron Vitamin C Antioxidants

Due to The High Fiber and Protein Content, Chia Seeds Should be Able to Help You Lose Weight

Chia Seeds Can Improve Exercise Performance as Much as a Sports Drink

Include 2 Tablespoon in your diet daily


 


 


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Deepti  Tiwari

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Nutritionist/ Dietician / Dietitian in Gurgaon, India 

Ms . Deepti Tiwari is expert in the field of Therapeutic and clinical nutrition for 13 yrs . She has formulated various therapeutic diets like Anti- obesity diet, hypocholesterolemic diet, renal diets, Lactose and gluten free diet, Enteral feed formulas transplants(liver&renal)  among others.Was Associated with Nestle &pepsico in wellness programsGiven Talks on Coping Diet & work pressure, diet in stress ,healthy living etcShe was also associated with Delhi Diabetic Research Centre for 3 yrs and organised camps ,workshops and counseling sessions for diabetics Also was associated with several weightloss clinics like personal point,bodycare for succesful weightlosss and lifestyle changes for the patients  She is a Life member Of Indian Dietetics Association (IDA) . She has given lecture and presentation in various conferences and health awareness programmers in India. And have written nutrition related articles. 
Deepti  Tiwari
Dt. Deepti Tiwari
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