Colourful Diet After 30 Guide

Inside this guide

COLOURFUL DIET AFTER 30: MACROS & MICROS Nutrition Reference  Educational Use A colourful plate is the easiest way to cover what your body needs. Page 1 A Colourful Diet After 30 The macros and micros your body needs, the best foods for each, and how to eat them After 30, what you eat matters more for muscle, bones, energy, skin and long-term health. The simplest approach is a colourful, varied plate built around protein, whole carbs, healthy fats and plenty of plants. Below is each nutrient, why it matters, foods that supply it (at least four each) and how to fit it into your day, with Indian options throughout. 1. What Changes After 30 Know what your body needs now Why this matters: Your body quietly changes after 30. Understanding what shifts helps you choose foods that protect muscle, bone, energy and long-term health. CHANGE WHAT'S HAPPENING WHAT TO DO Muscle declines From about 30, people slowly lose muscle unless they train and eat enough protein. Muscle drives strength, metabolism and blood sugar control. Protein at every meal plus strength training. Bone density peaks Bone mass reaches its peak around the late 20s to early 30s, then slowly declines. What you build now protects you later. Calcium, vitamin D, magnesium, vitamin K and weight-bearing exercise. Metabolism and fat storage shift Lower muscle and less movement mean fewer calories burned, and fat gains around the waist become easier. Whole foods, fibre, portion awareness and an active routine. Recovery and hormones change Stress, poor sleep and hormone shifts affect energy, mood, skin and recovery more than in your 20s. Healthy fats, B vitamins, magnesium, antioxidants and good sleep. Long-term risks start to build Blood pressure, cholesterol and blood sugar quietly drift up for many people.…