From your teens, to your 30s and beyond, here’s how to nourish the body with the nutrients it truly needs.
The food that nourished our bodies in our teens and 20s, may not be enough to support longevity in our 30s. Our bodies are in a constant state of change growing, evolving, and adapting to all life stages.
And just like our skincare routine should change throughout these life stages, so should our diet, to nourish the body and help it through the change.
The following guide is inspired by recommendations from the Dietary Guidelines for Americans 2025, and tailored insights from MyPlate.gov, which offer age-specific advice for creating balanced, healthy meals at every stage of life.
Teens
The teenage years are all about growth—physically, mentally, and hormonally. During this stage, the body requires a steady supply of nutrients to support bone development, muscle growth, and brain function.
Key nutrients like calcium, iron, and protein are essential. Focus on whole foods such as dairy or fortified plant milks, lean meats, leafy greens, legumes, and whole grains. It’s also a good time to build lifelong habits around hydration, sleep, and balanced eating, laying a strong foundation for future health.
The 20s
Your 20s are often full of late nights, stress, and trying to juggle work, social life, and self-care. This is the time to focus on energy-boosting and hormone-balancing foods like leafy greens, avocado, and omega-3-rich fish.
It’s also important to priorities protein and build as much muscle as possible—after 30, we naturally start to lose a small amount of muscle each year. Think of this as building your foundation for long-term health.
Another important factor is managing stress. If you’re experiencing breakouts or mood swings, try cutting back on caffeine and alcohol—both can throw your hormones off balance.
Your 30s
In your 30s, maintaining high energy levels becomes key. One of the best ways to do this is by keeping your glucose levels steady, which helps prevent those classic energy crashes during the day. Focus on fiber-rich vegetables like spinach, kale, and broccoli to support your metabolism and give you long-lasting energy.
As your metabolism starts to slow down, foods rich in B vitamins and magnesium (like whole grains, nuts, and seeds) can help reduce stress and balance your hormones, keeping your mind sharp and your body energized.
Your 40s
Losing muscle is one thing—but losing bone density? That’s another story. To support your bones, its essential to consume calcium-rich foods like dairy, almonds, and leafy greens, as well as vitamin D from fortified milk or fatty fish. Collagen-boosting foods such as bone broth and berries can also help improve both bone strength and skin elasticity.
Don’t forget your gut health—probiotics and fiber-rich foods like Greek yogurt, kimchi, and whole grains help support digestion and reduce bloating. A happy gut often equals glowing skin, too.
Your 50s
At this stage, everything mentioned earlier still matters—high-protein foods to maintain muscle, vitamin D for bone health, and daily movement to stay active and agile. But inflammation also becomes a bigger concern.
Anti-inflammatory foods like turmeric, ginger, berries, and green tea can make daily life a little easier by easing joint pain and supporting overall vitality.
60s and Beyond
Now it’s all about longevity, joint health, and immune support. Nutrient-dense foods become essential to maintain strength and reduce inflammation. Think olive oil, nuts, and fatty fish to support heart and joint health.
Bone density should still be a priority—foods like mushrooms and fortified dairy are great sources of vitamin D.
