Lifestyle and nutrition choices throughout adulthood strongly influence future risk of chronic diseases such as diabetes cancer stroke and heart disease. Choosing unprocessed nutrient-dense options from the five food groups will help you stay active and feel well.

Common challenges and helpful tips

Building strong bones

Bone density continues to develop until around 30 years old so it is important to focus on nutrients that help bones reach their peak strength. Make sure you are eating enough calcium and vitamin D from dairy foods and fish. Adding some strength training to your exercise routine twice a week will also help!

Maintaining muscle mass

Once you reach your 30s some muscle loss will start to occur. Having less muscle can cause your metabolism to slow down. This means you won’t need as much food as you did previously. Focus on getting enough protein in your diet by eating lean meat eggs and dairy foods or plant-based alternatives like tofu lentils and beans.

Eat your veggies

Vegetables are packed with vitamins minerals antioxidants and fibre. Aiming for at least five serves per day will help you feel fuller for longer maintain a healthy weight and lower your risk of developing chronic diseases. Increase your vegetable intake throughout the day with these tips:

Breakfast

• Try baked beans veggie fritters spinach and mushrooms with eggs omelettes or frittatas.
• Add cucumber spinach or kale to smoothies.

Lunch

• Enjoy a vegetable soup or salad sandwich at lunch.
• Roast a tray of vegetables to add to your salad.

Dinner

• Add grated vegetables to sauces and mince dishes like bolognaise or homemade hamburgers.
• Have a smaller portion of rice and a larger portion of veggies when eating curries or stews.
• Cook up a vegetable-loaded stir fry.

Snacks

1. Munch on vegetable sticks like carrot celery capsicum snow peas.
2. Dip them in a vegetable-based dip like hummus.

Key Nutrients

Your food and nutrition needs change as you grow and age. Choose healthy options from the five food groups that help meet the demands of key nutrients for your life stage.

Protein

Function

• Maintains muscle strength and prevents falls.
• Helps to fight infection and heal wounds.

Food sources

• Lean meat poultry fish
• Milk yoghurt and cheese
• Chickpeas beans and lentils
• Eggs

Iron

Function

Helps red blood cells carry oxygen around the body

Particularly important for menstruating women

Food sources

• Lean meat and poultry
• Leafy greens
• Dried apricots
• Nuts or nut butter

Calcium

Function

Builds and maintains healthy bones and teeth.

Reduces the risk of osteoporosis and fractures.

Food sources

• Milk yoghurt and cheese
• Nuts or nut butter
• Leafy greens
• Dried apricots

Vitamin D

Function

Absorbs calcium for strong bones and teeth.

Food sources

You get most of your vitamin D from the sun but some food sources are:

• Eggs
• Sardines salmon tuna and herring
• Liver