3 dietary improvements for women in their 30s

A balanced diet is the cornerstone of health, and women in their 30s can make improvements to meet special nutrient needs, as these needs change during each stage of a woman's life.In general, enjoying a variety of healthy foods from all food groups, including whole grains, fruits, vegetables, healthy fats, low-fat or fat-free dairy, and lean proteins is a good guideline, but here are some tips to make the most of your meals.Increase your protein intake According to nutrition specialists, metabolism changes during this time, and some women may gain weight even if they have maintained a controlled diet since their twenties. The three main nutrients include carbohydrates, proteins, and fats, and in your 30s, you need to increase your protein intake to boost metabolic rate and calorie-burning potential. Include fiber When you reach your thirties, fiber-rich foods become essential for regulating blood sugar levels and metabolism. Additionally, a balanced diet rich in fruits and vegetables and low in processed foods and saturated fats is crucial for 30-year-old women to manage weight.Watch your calcium intake As we age, estrogen levels decrease, which negatively affects bone density; therefore, higher calcium intake along with vitamin D becomes essential at this stage of life. Women need around 1000 mg of calcium per day, and some good sources to achieve this include milk, chia seeds, cheese, broccoli, and almonds, among others.Finally, if you are planning to start a family, pay special attention to your iron and folate intake. Folate is a vitamin that women need abundantly to prevent birth defects, and women planning a pregnancy should monitor their iodine, iron, and folate levels to avoid complications and protect their child during pregnancy.Lactating mothers need additional nutrition to meet the demands of this physiological state, and to fulfill this, you can eat beans to boost folate levels. One cup of beans contains 200 to 300 micrograms of folic acid. Folate helps produce DNA and form new healthy cells, making it essential for pregnant women. Other ways to increase folate intake include leafy greens like spinach and citrus fruits.Balancing work life, household tasks, and social life is a challenging task, but women have been doing it very well; we have even managed to be multifaceted and multitask, but remember not to put your health on the back burner. Skipping breakfast or not paying attention to your intake of carbohydrates, proteins, and fats at mealtime may not have made a big difference in your 20s, but they are definitely new topics to address in your 30s.