Your 20s can be a disorganized whirlwind work hard and play even harder to be. Interim stay late at work, if you are building your career and regular big nights out with friends, there is not much time to prepare healthy, balanced meals.

Key Nutrients

Calcium
Now is the time, in extra calcium for strong bones against osteoporosis (bone loss) squeeze to prevent in the future. Aim for three serves of calcium rich foods per day. Dairy products like milk, cheese and yogurt provide the richest sources of calcium. Other good sources include fish (such as salmon and sardines), tofu, seeds and nuts. Try these ideas:

• Add a dollop of yogurt to your breakfast cereal.

• Whip up a fruit smoothie.

• Add some low-fat feta and dark green lettuce.

• Snack on raw nuts.

• Sprinkle seeds on salads.

Iron
Eat enough iron and you will suffer fatigue and a weakened immune system. Red meat, chicken and fish are the best sources of iron, as well as a good source of protein and zinc.
Smaller amounts of iron are found in green leafy vegetables and legumes, but they should with food that can rich in vitamin C (such as tomatoes, broccoli or peppers) to accommodate the amount of iron the body are consumed increases. Try these ideas:

• Chopped strawberries, kiwis and berries added to breakfast cereals.

• Vegetables or a salad with meals.

• Fruit for dessert.

• A small glass of orange juice with meals.

Your 30s

Between establishing your career, running after children and managing your social calendar, every day is hectic and you can feel completely weakened by energy – not to mention burn your metabolism, which is once you slowed by late into the night French fries. Here's how to turn back the biological clock.

Their motto

Go low carbs, not no carbs

A mistake often made by women in this age group will skimp on carbohydrates, believing it is the best way to stop the spread waist. Instead of ditching on low GI carbohydrates total carbohydrates that contain slow release of energy and focus are rich in fiber.

Fiber keeps you full longer, reducing the temptation to snack on the remains of children. Include two slices of whole wheat toast, a cup of cooked pasta, brown rice, pasta, oatmeal or two pieces of fruit per day.

Key Nutrients

Folate
For women in the childbearing years, folic acid (or folate) is extremely important. A lack of folic acid in the diet can lead to neural tube defects in babies. Great sources of folic acid are leafy vegetables like spinach, broccoli, asparagus and citrus.

Iodine
For pregnant or lactating women, an iodine deficiency may increase the risk of miscarriages, stillbirths and premature births. Only three low-fat dairy serving per day and two to three of seafood per week is required to mothers with iodine to themselves, provide their children or their unborn child to keep them healthy.

Your 40s

A woman's body goes through significant changes, as she approaches the menopause estrogen production slows dramatically decreases muscle mass than fat deposits and increase metabolism slows down even more.

Their motto

Speed up your metabolism

At this time of life, many women take good health for granted, but after the age of 40, your metabolic rate (the rate at which the body burns calories) starts to decrease. Combine this with a lack of movement, and it is no wonder that the middle-aged spread affects so many people. Eat a diet that is found rich in omega-3-fatty acids in fish, good quality olive oil and leafy green vegetables. Other great metabolism boosters are spicy foods, citrus fruits and green tea.

Key Nutrients

Fibre

The goal is to eat a high fiber diet, to maintain the health of the digestive system and keep you full on fewer calories. Fill to three servings of whole grains (brown rice, oats, rye and maize) eat every day and at least two pieces of fresh fruit and vegies five cups every day.

Soybeans

Soybeans will probably be of some benefit for women's health during menopause. They contain hormone-like substances called phytoestrogens ("phyto" means plant protection products) known to mimic the action of the hormone estrogen.

The health benefits of soy for women in menopause might fewer hot flashes, protect against heart disease and reduced risk of osteoporosis. There are several delicious varieties of soy products that can make a great addition to any meal. Try these ideas:

• Calcium fortified soy milk

• Tofu

• Soy nuts

• Edamame

• Tempeh

• Miso

• Soy patties, cheese and yogurt

• Soy cereal.

Kathleen Alleaume www.therightbalance.com.au is an accredited sports medicine and nutrition scientist and founder of the right balance

Healthy Aging with Antioxidants

What's all the hype?
Free radicals are the equivalent of rogue agents in your body that cause damage when they react with important cells. Once formed, these highly reactive radicals can start a chain reaction – like dominoes – can lead the poor cellular function or even cell death, aging leads. To prevent damage by free radicals, the body has a defense system of antioxidants that defense off free radicals to. The effects of aging

With age, you will be more vulnerable to the long-term effects of oxidative stress (an imbalance between production and detoxification of free radicals in our body). Fortunately, you can reverse certain foods and beverages age-related changes, such as oily fish and colorful fruits and vegetables.
Even better, you can also antioxidants in the foods you love – wine, chocolate and even meat – which can be enjoyed in moderation.

Common antioxidants as easy as A, C, E

• Vitamin A:. For vibrant and healthy looking skin Good sources include milk, cheese, yellow-orange fruits and vegetables, especially spinach and broccoli.

• Vitamin C: In order to boost your immune system. Good sources include citrus fruits, broccoli, tomatoes and berries.

• Vitamin E: In order to prevent heart disease. Good sources are green leafy vegetables, whole grains (rye, brown rice, oats, barley) and eggs.

Other antioxidants

• Selenium: Found in Brazil nuts, red meat, fish, eggs and dairy products.

• Lycopene: Found in tomatoes, papaya, pink grapefruit and blood oranges.