I grew up with hot breakfast before school every day, a glass of orange juice with protein powder mixed in, and a handful of vitamins. And I’d like to say, “Thanks, Mom!” Because this was normal for me, I continued in my twenties, thirties, and now forties with daily vitamins and healthful food choices. I’m careful not to fall for the latest fad food, diet, or supplement and at the same time read about new developments in nutritional studies. Because of this, I feel reasonably well informed about what my body needs to function at its best. It probably also helps that I’m a competitive cyclist and therefore always looking for an extra edge—always looking to wring out every last bit of performance from my body. And in order to perform at my peak, I know I must not only be physically fit; I must also be nutritionally fit.
It makes sense that every woman’s nutritional needs are unique and those needs change through the different phases of life. However, some general nutritional guidelines apply to us all. Making good food choices is always wise and tailoring these choices to your body is a way of ensuring you’ll function at your best, whether you are twenty or sixty.
The Roaring Twenties
Usually your twenties are filled with a flurry of activity—from college and jobs, an active social scene, to pregnancies and babies. These are years where perhaps a woman is taking the initial steps toward being “all grown up.” But one thing to remember is that a woman’s body at this stage is still growing tissue and strong bones. This developmental requirement combined with high activity and possible pregnancies (which require even greater attention to nutrition) pose nutritional requirements of particular concern.
Fast Food
Studies from the Brown University Medical School show that twenty-somethings eat 25 percent more fast-food meals at this age than they did as teenagers. If food on the go is a necessity, try to choose healthier options like rotisserie chickens, frozen vegetables, shrimp cocktails, salads with brown rice, and whole wheat pasta, all of which can be made ahead of time.
Calcium
According to the National Institute of Health, 78 percent of women in the United States do not get enough calcium. In order to maintain healthy bone density and help ward off osteoporosis, it’s recommended that women in their twenties get 1,000 milligram a day. Good sources include dairy products, green leafy vegetables, and shellfish.
Protein
Chronic dieting and skipped meals are common amongst this age group claims Karen Ansel, RD, so it’s important to get enough protein—generally between fifty to seventy grams per day. Protein feeds muscles and muscle burns more calories. Once again, choose healthy options such as skinless and lean meat, fish, beans, tofu, eggs, and low-fat dairy.
Potassium
According to the USDA, most women in their twenties get less than half the recommended amount of potassium. But it’s not hard to make sure you get enough—a couple cups of fruit and vegetables every day will provide all the potassium you need.
Folic Acid
If pregnancy is a possibility, folic acid is extremely important in preventing birth defects. It is most effective when taken at the time of conception and during the first few weeks of pregnancy. Green vegetables, chickpeas, fortified whole grains, orange juice, and beans can help meet the daily 400 microgram requirement.
Iron
When life gets hectic and sleep is sacrificed, caffeine is a natural go-to. However, caffeine interferes with the absorption of iron. Studies from the USDA have shown that 20 to 80 percent of women in their twenties are iron deficient. Because of this, choose iron rich foods and consume caffeine in moderate amounts. Foods rich in iron include beef, turkey, tahini, oat flakes, almonds, and figs. The recommended daily allowance for women is eighteen milligrams; pregnant women should aim for twenty-seven milligrams.
