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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06 April 2015
DIET DURING PREGNANCY AND LACTATION: The special nutritional care to be taken during pregnancy are-   Eat small and frequent meals Increase the protein intake. Include Egg, soybean, paneer, milk, and curd in the diet Have 2-3 fruits daily. Include coloured and citrus fruits like oranges, banana, mango, plums etc. Include green leafy and all coloured vegetables in your diet. Drink 7-8 glasses of water   EAT FOOD RICH IN FOLIC ACID   Folic acid is required from conception to full pregnancy. Folic acid supplements are recommended Folic acid increases foetus weight, and reduces congenital abnormalities Green leafy vegetables, legumes, nuts are good source   EAT FOOD RICH IN IRON     Iron deficiency leads to anemia Iron is required for hemoglobin, mental functions and body defense Iron helps in adequate birth weight Green leafy vegetables, dry fruits, legumes, roasted Bengal gram eggs, meat fish, and poultry are rich sources of iron Citrus fruits like oranges, grapes, amla, increase iron absorption Tea reduces iron absorption, so it should not be taken with meals   EAT CALCIUM RICH FOODS   Calcium is needed for growth and development Milk, curd ,paneer, nuts ,green leafy vegetables, whole pulses, and Grains especially ragi are rich sources   FOODS TO BE AVOIDED:   Avoid alcohol Check with the doctor before taking vitamins and herbal products as some of these can be harmful High caffeine intake is linked with increased risk of miscarriages. It is probably wise to avoid the caffeine altogether or tea or coffee or soda with caffeine should be taken in restricted quantities.   Soft, unpasteurized cheeses, such as feta, blue cheese etc (often advertised as fresh cheese) Unpasteurized milk, juices and apple cider. Raw eggs or foods containing raw eggs including mousses etc Raw or uncooked meats fish or shell fish. Processed meats such as hotdogs and deli meats(these should be well cooked)     STRATEGIES FOR MANAGING MORNING SICKNESS: Eat small, low-fat meals and snacks (slowly) Drink fluids between meals, avoid caffeine Limit spicy and high-fat foods Avoid lying down after eating or drinking Take a walk after meals Wear loose-fitting clothes Increase fluid and fiber intake to reduce constipation                  
Diet for beautiful skin
26 May 2015
Diet for beautiful skin Beautiful skin starts with nourishment from within. Older cells are constantly shed and replaced by younger ones and a steady supply of micronutrients is essential to support this rapid growth. Eat the correct balance of foods and you\'ll feed your skin the vital nutrients it needs to help it stay soft, supple and blemish-free.   Eat your five-a-day Fruit and vegetables contain powerful antioxidants that help to protect skin from the cellular damage caused by free radicals. Free radicals are caused by smoking, pollution and sunlight and can cause wrinkling and age spots. Eat a rainbow of colourful fruit and vegetables and aim for at least five portions a day. Betacarotene, found in pumpkin, carrots and sweet potatoes, and lutein, found in Papaya ,Spinach are potent antioxidants, important for normal skin cell development and healthy skin tone. Vitamin C Vitamin C is also a super antioxidant. It is needed for a strong immune system, radiant skin and helps blemishes heal properly. The best sources are blackcurrants, blueberries, broccoli, guava, kiwi fruits, oranges, papaya strawberries and sweet potatoes. They all help to produce collagen that strengthens the capillaries that supply the skin. Cut out crash diets Repeatedly losing and regaining weight can take its toll on your skin, causing sagging, wrinkles and stretch marks. Crash diets are often short in essential vitamins too. Over long periods of time this type of dieting will reflect on your skin.   Stock up on selenium Selenium is a powerful antioxidant. It works alongside other antioxidants such as vitamins E and C and is essential for the immune system. Mix Brazil nuts with other seeds rich in vitamin E as a snack or salad sprinkle. Other good sources are fish, shellfish, eggs, wheatgerm, tomatoes and broccoli.                                  Vitamin E Vitamin E protects skin from oxidative(cell)damage and supports healthy skin growth. Rich sources include almonds,avocado, hazelnuts, pine nuts and sunflower and corn oils.   Drink up Skin needs moisture to stay flexible. Even mild dehydration will cause your skin to look dry, tired and slightly grey. Drink six to eight glasses of water a day Herbal, caffeine-free teas are good too. Try to avoid smoking and excessive alcohol consumption, both can age the skin.           Don\'t be afraid of fat Monounsaturated and polyunsaturated fats - the types found in avocados, fish, nuts and seeds – provide essential fatty acids which act as a natural moisturiser for your skin, keeping it supple. These fats also come packaged with a healthy dose of vitamin E (a vitamin many of us lack), which will help protect against free radical damage.   Eat more phyto-estrogens Phyto-estrogens are natural chemicals found in plant foods . They have a similar structure to the female sex hormone oestrogen and have been found to help keep our natural hormones in balance. Include phytoestrogen rich soya, wholegrains, fruits and vegetables as part of a balanced diet.   Opt for omega-3 Make sure you get enough omega-3 and omega-6 fats. These are essential fatty acids which mean they cannot be made in the body and must be obtained through the diet. You will find omega-3s in oily fish and plant sources such as flaxseed oil, linseeds, walnut and rapeseed oil. Omega-3 fats encourage the body to produce anti-inflammatory compounds, which can help skin, particularly inflammatory skin conditions such as eczema and psorasis.   Go for low-GI carbs Eat plenty of beans, pulses, porridge and other slow-releasing carbohydrates. These release sugar into the blood stream gradually, providing you with a steady supply of energy and leaving you feeling satisfied for longer and therefore less likely to snack. Avoid high GI carbohydrates like biscuits and sugary drinks, as they lead to production of insulin, which may damage collagen and accelerate wrinkles.   Don\'t forget zinc Zinc is involved in the normal functioning of the sebaceous glands and helps to repair skin damage and keep skin soft and supple. Zinc-rich foods include fish, lean red meat, wholegrains, poultry, nuts, seeds and shellfish.
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
Nutritionist/ Dietician / Dietitian in Gurgaon Register Now!

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