How to eat right

How to Eat Properly

This article was co-authored by Amy Chow. Amy Chow is a Registered Dietitian and the Founder of Chow Down Nutrition, a family and child nutrition consulting service in British Columbia (BC), Canada. With over nine years of experience, Amy has a special interest in pediatric nutrition, food allergy management, and eating disorder recovery. Amy holds a Bachelor’s degree in Nutritional Sciences from McGill University. She gained her clinical experiences at residential and outpatient eating disorder treatment programs as well as for BC Children’s Hospital before starting her own business. She has been featured on Find BC Dietitians, Dietitians of Canada, Food Allergy Canada, Recovery Care Collective, Parentology, Save on Foods, National Eating Disorder Information Centre (NEDIC), and Joytv.

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There’s so much information available about how to eat properly and it can be overwhelming! While you may have heard all kinds of things about what foods to eat and what ones to avoid, some simple rules can help you to make the right food choices. Start by making sure your diet includes healthy foods and beverages. Then, work on adjusting your eating habits, such as by cooking for yourself, reading labels, and making healthy swaps. You may also benefit from adjusting the timing of your meals and snacks.

How to Eat Right While Pregnant

This article was co-authored by Olivia Mitchell, RDN, IFNCP and by wikiHow staff writer, Amber Crain. Olivia Mitchell is an Integrative and Functional Nutrition Certified Practitioner (IFNCP™) and a Registered Dietitian Nutritionist (RDN) with a focus on women’s hormones and fertility. Olivia has her virtual practice where she helps her clients dive deeper into often overlooked causes of infertility with a customized diet, lifestyle, and supplement changes. She is also the co-founder of the Natalwork and Lead Nutrition Coach with On The Goga. Olivia received her Bachelor’s degree in Nutrition Sciences from West Chester University of Pennsylvania and her RDN from The University of Houston.

There are 17 references cited in this article, which can be found at the bottom of the page.

wikiHow marks an article as reader-approved once it receives enough positive feedback. In this case, 100% of readers who voted found the article helpful, earning it our reader-approved status.

This article has been viewed 122,371 times.

As a mom-to-be, you’re busy planning, preparing, and experiencing some pretty intense physical changes. It’s easy to get caught up in the whirlwind and forget about nutrition! There are specific nutrients and vitamins you and your developing baby need every day, but what foods do you choose? How much do you need? We’re here to help. To learn about some of the most important foods to include in your diet, check out our handy list below.

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[7GM1371] Wellness Wednesday: How To Eat Right For Better Health

Today’s topic is How To Eat Right For Better Health

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In today’s episode of 7 Good Minutes, in our Wellness Wednesday segment, we get some great tips on how to eat right.

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How to Eat Right as a Senior

To help older people manage nutritional and caloric intake, the Human Nutrition Research Center on Aging at Tufts University also developed a food guide pyramid specifically for people age 70 and older. It’s a good guide for anyone over age 50, too.

Whether you’re trying to lose weight, stay fit, or just feel better, it’s important to pack the most nutritious foods possible into your daily diet. In the following pages we’ll explain how to pick the foods that give you the biggest nutritional «bang» for the least caloric «buck.»

In the next section, find out about the protein and fat requirements for seniors and how to make sure you get enough each day.

Meeting Protein and Fat Requirements for Seniors

The majority of foods contain at least some protein. Foods from animals, such as milk, eggs, beef, poultry, and fish, are highest in protein. Fruits, vegetables, and grains provide less. You can get all the protein you need if you make wise food choices. One 3-ounce serving of meat (about the size of a deck of cards), poultry, or fish provides about 50 percent of your daily protein requirement.

What about protein supplements? They may seem like a quick protein fix, but most nutritionists say they offer few benefits. Protein supplements can be costly, both to your pocketbook and your waistline, since they’re expensive and high in calories.

You also have to be careful not to overload on protein; otherwise, you could tax your kidneys, the organs responsible for discarding waste once protein has been digested. That can happen if you add a protein supplement to a diet that’s already plentiful in protein.

Below is a list of concentrated sources of protein. Choose low-fat or nonfat varieties when possible.

Good Fat, Bad Fat

You may be accustomed to hearing that fat is bad, but the truth is you need some fat in your diet to stay healthy. Fat carries the fat-soluble vitamins A, D, E, and K and components of fat known as essential fatty acids. There are four types of fat: saturated, which is found mainly in animal foods; monounsaturated, which is found mainly in plant foods, such as olive oil; polyunsaturated, which is found in plant foods and in fish; and trans fat, a type of fat formed when normal polyunsaturated fat is put through a process called hydrogenation.

The flip side of that, however, is not to go too low. Extremely low-fat diets (ten percent of calories or less) can deprive your body of the essential fatty acids and fat-soluble vitamins it needs.

Choosing the right kind of fat is the key to staying healthy while managing your calorie intake. Focus on getting fewer saturated fats, which clog the arteries, and more of monounsaturated and polyunsaturated fats to keep your arteries clean and your heart healthy.

If you can, try to stick primarily with monounsaturated fats. And make sure that some of the polyunsaturated fats in your diet come from fish and flaxseed. Research suggests that these fats may help reduce dangerous blood clotting, prevent abnormal heart rhythms, improve immune function, keep your eyes healthy and your brain functioning properly, fight depression, ease the pain of arthritis, and possibly even reduce the risk of breast cancer.

Here is a list of foods that are high in saturated fat:

Here are foods that are high in monounsaturated fat:

Finally, here is a list of foods that are high in polyunsaturated fat:

Continue to the next page to find out how to meet your daily carbohydrate requirements without «carbing out.»

How to eat right for your age.
Fitness and nutrition strategies for your 20s through to your 80s.

Good health and a killer bod might come naturally in your 20s… but what about your 30s, 40s, 50s, 60s, and yes, even 70s? Here’s how to eat right for your age and feel great at every stage of life.

Growing up ain’t easy.

Whether you’re just entering ‘the real world’ after college, doing the kids-and-career-dance, or preparing for retirement, all stages of life have their surprises and curveballs.

In the words of Ferris Bueller, “life moves by pretty fast.” Nothing stays the same for long. And sometimes it can feel hard to keep up.

This goes for health and fitness, too.

As we age, our bodies change. (Yes, 20-somethings, this will actually happen to you.) Our focus changes. Our motivation changes. Our nutritional needs change. Our activity habits and abilities change.

How do we adapt? And keep up the awesome even as we age?

How do we make the best of where we are, right here and now?

The trick is to focus on the right things at the right times. By giving our bodies what they need today, we can help ourselves stay as healthy and vibrant as possible.

Here’s a quick guide to your best healthy habits to make the most of each life stage. But first a quick note…

Age categories are less meaningful or fixed than they used to be. Your age might not align with the commonly presumed life stage.

For instance, you may come into parenthood unusually early or late in life.

Or you might be an advanced senior with no immediate plans for retirement.

Or you may have habits that are accelerating your biological aging or slowing it down.

Wherever you’re at, there are some pretty universal standards that apply. We call these foundational health habits. These are useful for everyone.

Then there’s the special age-related stuff.

Different decades bring unique features. Sometimes these “unique features” are interesting, or even rewarding. And sometimes they really suck.

That’s where fine-tuning your exercise, nutrition, and other health habits can really help. This guide shows you how.

Feel free to read the whole thing from top to bottom. Or jump to the section most relevant to you by clicking one of the links below.

The 20s: Building and exploring

The good stuff:

In our 20s, our bodies are biologically at their peak in many ways. For example:

We’re also exploring and trying stuff — new educational opportunities, new career opportunities, new relationship opportunities, new identities and life situations.

It can feel like anything is possible… and your body seems to agree.

The challenging stuff:

You might be combating the stress of trying to “make it” in school or the early stages of a career.

In particular, if you’re a competitive athlete, you can probably expect that most of your top performance will occur in your 20s; perhaps your athletic career might even be over by your early or mid-20s. That’s a lot of pressure.

Another common stressor at this age: looking good. The need to look a certain way might be a big motivator for you right now — and that can come with its own dose of stress and pressure.

Your best health habits right now:

In your 20s, some of the best things you can do for your health and fitness may include:

These aren’t too complicated; the principles of healthy living never really are. However, implementation is always a challenge. For your next steps, click here. Or click here to learn more about coaching with us.

The 30s: Finding your groove

The good stuff:

In your 30s, you might find you’ve accumulated more self-knowledge… you may have a clearer sense what’s important to you in life — and a little more confidence to chase it.

You might be taking on some big, rewarding endeavors in your life: like career advancement, or raising children (or both).

Healthy habits might become a little more important to you now.

And you might have a little more stability and income. In other words, you probably have a bigger grocery budget and something nicer than a secondhand beer fridge to store it in.

The challenging stuff:

In our 30s, most of us are still feeling pretty good, but noticing some small physical differences. For example:

Also, life might feel a little more ‘complicated’.

You might find you have more demands on you. More responsibility. And less time to work out and eat properly.

You may also have more mouths to feed, literally.

Your best health habits right now:

In your 30s, you may find that you need to:

Sure, a little more to think about than your 20s. However, a little extra goes a long way at this stage. For your next steps, click here. Looking for some coaching and support? Learn more about PN Coaching.

The 40s: Going strong

The good stuff:

Your 40s are the start of early mid-life. Famous for being a bit of a roller-coaster, this decade can bring lots of satisfying experiences, which may include:

For some people this can be a time of personal growth. When it comes to health and fitness, that may mean improving healthy habits, devoting more time and energy to de-stressing, or fine-tuning some routines that will you allow you juggle all those balls in the air.

Meanwhile, you may feel great physically. (Especially if you’re active and taking care of yourself.) It’s still very possible to kick ass in your 40s!

The challenging stuff:

Chickens are coming home to roost. Your earlier choices are starting to show long-term effects.

You may really be noticing the effects of a slower metabolism, sarcopenia (age-related muscle loss) and changing body now.

You may notice things like:

If you’re female, you may be noticing some early ups and downs of perimenopause, the period before menopause when hormone levels decline and/or become a little more erratic. (For some women, this process can start in their 30s.)

If you’re male, you’re likely noticing lower testosterone.

Regardless of gender, you may have had one or more good old-fashioned mid-life crisis where you questioned your priorities along with your beliefs about yourself and the world. (On the upside, you have that shiny new sports car in the driveway.)

Your best health habits right now:

In your 40s, you may find that you need to:

Many of us here at Precision Nutrition are in our 40s. So we know this phase all too well. For more “fitness at 40” steps, click here. Or click here to learn more about coaching with us.

The 50s: Refocusing and renewing

The good stuff:

People in their 50s and 60s often report a renewed sense of purpose and vitality as they let go of earlier self-images and look ahead to the next phase of life.

They’re “over themselves” and don’t feel so pushed and pulled by many stressors that 20-somethings might struggle with, such as pleasing others.

This can be a time to find balance in your life, as well as focus on a larger purpose. The things that matter most to you start to come into focus.

Case-in-point: Many folks check out our PN Certification later in life when they feel like they have something to offer as mentors and guides, and when they want to work on their own terms.

The challenging stuff:

In your 50s, some physical signs of aging are definitely starting to pop up.

Joints are now creaking and crunching. Formerly lean parts may be a bit squishy, even if you’re fit. Your favorite foods now give you heartburn.

Your circadian rhythm may have shifted. While you might have partied to 5 AM in your 20s, you’re now finding 5 AM is your normal wake-up time in your 50s.

If you’re female, you’re likely noticing pre-menopause or menopause symptoms; if you’re male, you’re likely noticing lower testosterone.

Your work in the gym might have more to do with rehabbing injuries and controlling inflammation than showing off your killer abs.

And, um, by the way, when did the print on everything get so small?

Your best health habits:

To be at your best in your 50s, you may choose to incorporate some of the following habits:

More to think about than in your 40s, for sure. But, for many of us, it’s well worth the investment. Now’s the time to prepare for our health and abilities after retirement. For your next steps, click here. Looking for some coaching and support? Learn more about PN Coaching.

The 60s: Second wind

The good stuff:

While previous generations tended to slow down around this age, being in your 60s today is a lot different. (60 is the new 40, after all!)

Older people are more engaged than ever. In fact, your 60s can be a time to learn new things, have fun, and go on adventures.

You might be seeking new challenges, new opportunities, new ideas—but more meaningful ones. For many, this is a time of personal fulfillment.

Staying active during this time is a way to help maintain brain health, and overall physical function. But it’s also a gateway to personal fulfillment.

The challenging stuff:

It’s on now. You can’t argue with aging anymore.

Some days, it feels like you’re living in a different body—one you don’t recognize. It’s almost like a second puberty, where physiological stuff is just randomly happening without your prior knowledge or consent.

On the plus side, you’ve probably started to reconcile yourself to it, and are looking forward to the opportunities that experience and wisdom bring.

Your best health habits:

This is a great time to take on new challenges. You might have a bit more time on your hands now, so why not explore? Try some things? Challenge yourself?

Learning and novelty are important for brain function—and overall satisfaction.

Here are some other practices to consider:

Take advantage of this opportunity to do the things that bring value to your life. For a few next actions you can start today, click here. Or click here to learn more about coaching with us.

The 70s: Making a contribution

The good stuff:

People in their 70s are more likely than younger people to say they’re able to be present in the moment.

You might find you’re more conscious that health is a precious commodity and life is finite.

Simple pleasures in life — such as spending time with family and friends — may feel more enjoyable and rewarding.

This means lots of health, fitness, and nutrition opportunities. Many 70-somethings expect to stay just as active (perhaps differently so) as they did when they were younger.

Your 70s can also be a time to pass on wisdom, help others, or make financial contributions. For many, it is a time to reap the reward of hard work by seeing the positive influence they have made.

The challenging stuff:

If you’ve gotten this far without at least one major or minor health scare, you’re in a small minority. Many people find they’re taking a lot more supplements and drugs, and seeing a lot more doctors, than ever before.

As people age, they often become less active.

This sets up a vicious cycle where the normal effects of chronological aging are reinforced (and worsened) by inactivity: Physical function declines, dense muscle and bone disappear, falls become more common, and doing even everyday tasks can become more intimidating.

Digestive function decreases even more, along with oral health. Even small factors like declining smell, taste, and saliva production can affect food choices.

Your best health habits:

At this age, some important health habits may include:

What to do next

As we’ve said, the above life stages are just a general guideline: everybody is a little bit different.

Think about where you’re at in life today. What can you do at this stage to help make the most of wherever you’re at—and make ‘future you’ a little healthier and happier?

Here are some general recommendations for staying fit, strong, lean and healthy at any age:

Stay moving.

Many “normal” parts of aging are due more to inactivity than the march of time. Get and stay active, however you can.

Choose nutrient-rich foods that add value to your body.

Lean protein, healthy fats, colorful fruits and vegetables, etc. all help prevent chronic disease and promote health.

Avoid things that take value away from your body.

This will change over time. In your 20s, a night of partying or a junk-food binge might be no big deal. In your 50s, it might wallop you. Notice how your body responds to your intake and behaviors, and adjust your decisions accordingly.

Recognize what you can control, and what you can’t.

You can’t control time. You can’t control random health problems. But you can control your behaviors. Making healthy choices won’t make you immortal or invincible, but it’ll give you a fighting chance at awesome aging.

Build and maintain connection and community.

Whether you’re playing on a team at 21, swapping tips with other sleep-deprived parents at 31, or caring for aging parents at 55, having meaningful relationships and a strong social support network is an essential part of health.

Get coaching.

Life is complex, and your experiences are unique. If you’re wondering about what might be best for you, or how you might tailor your own nutrition and exercise plan to your individual needs, seek out support. Life can be pretty confusing; we can all use a little guidance sometimes.

Want some help?

If you’d like some help staying consistent with your exercise and eating plan, we’d be happy to help. In fact, we’ll soon be taking new Precision Nutrition Coaching clients.

You see, we accept new clients every 6 months, and coaching spots typically sell out in hours. However, those motivated enough to put themselves on the presale list get to register 24 hours before everyone else. Plus, they receive a big discount at registration.

So put your name on the list below—because, as always, spots are first come, first served, and when they’re gone, they’re gone.